For most people, food should be the primary source of nutrients needed for good health. While not everyone needs dietary supplements, there are circumstances when taking one is reasonable or even necessary. In fact, dietary supplement use among American adults is widespread. About 60% of U.S. adults report taking at least one dietary supplement. When does supplementation go from an unnecessary expense to an intervention that fills a nutritional gap or, in some cases, supports health?
For most people, most of the time, food is enough. A varied diet can provide the vitamins, minerals, protein, fiber and other nutrients needed to be healthy. Food also provides a combination of nutrients and other beneficial compounds that a capsule, powder or gummy cannot fully replicate.
However, there are times when a dietary supplement may be appropriate or necessary. Here are some common reasons to consider taking a dietary supplement:
To treat a nutrient deficiency
A nutrient deficiency is one of the clearest reasons to consider supplementation. Iron, vitamin B12 and vitamin D are examples of nutrients that may be low for different reasons. If testing shows that you are deficient, a supplement may be needed to restore adequate levels when food alone is not enough. It’s important to identify the cause of the deficiency and determine the appropriate supplement dose.
To meet higher nutritional needs
Nutrient needs change at different stages of life, including pregnancy. For example, the need for folate increases during pregnancy and lactation. Folic acid, the form of folate found in supplements and fortified foods, is particularly relevant for those who may become pregnant because adequate intake before and during early pregnancy helps reduce the risk of neural tube defects. A prenatal supplement can be a good way to help meet these increased nutritional needs.
Nutritional needs also change during periods of rapid growth, such as infancy, childhood and adolescence. Supplementation can make sense when food intake does not provide enough of a particular nutrient. Older adults and people recovering from illness or injury may also have nutritional needs that are more difficult to meet through food alone.
To manage dietary limitations that pose a nutritional risk
A vegan or strict vegetarian diet can be very nutritious, but eliminating animal products can make some nutrients, such as vitamin B12, more difficult to obtain. Similarly, food allergies, intolerances or celiac disease can limit dietary choices and make it harder to meet nutritional needs. Supplements or fortified foods may help fill these gaps.
To address problems with nutrient absorption
Eating enough nutritious food does not necessarily mean nutrients are being adequately absorbed. Certain gastrointestinal conditions, medications and surgeries can interfere with nutrient absorption and utilization. In these situations, supplementation may be necessary even when someone is eating a nutrient-dense diet.
When eating well is challenging
There are many reasons why eating well can be difficult. Illness, poor appetite, significant dietary restrictions or recovery from surgery can make it harder to eat a variety of foods. Supplements may help fill a temporary nutritional gap while the underlying problem is addressed.
Keep in mind that dietary supplements are regulated by the FDA as a category of food, not like prescription drugs. The FDA does not approve dietary supplements for safety or effectiveness before they are sold. Manufacturers are responsible for ensuring their products are safe and properly labeled, while the FDA’s oversight largely occurs after products reach the market.
When choosing a dietary supplement, look for products that have been independently tested by a reputable third party, such as USP, NSF or ConsumerLab. Third-party testing can provide additional assurance that a product contains the ingredients listed on the label and meets certain standards for purity and quality. It does not mean the supplement will provide a particular health benefit.
While a food-first approach is best for most people, if you feel like you may be falling short of meeting your nutritional needs, speak with your health care provider or a registered dietitian. This can help you determine whether a dietary supplement would be beneficial and what dose is right for you.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.