Benefits and risks of dietary supplements: Nutritionist's opinion
Illustrative photo (Freepik)
Billions of people take various supplements daily, hoping to achieve the effects promised by their manufacturers and promoters.
Nutritionist Oleh Shvets shared whether it is really necessary to take such supplements.
About dietary supplements
Dietary supplements include vitamins, herbs, minerals, enzymes, and amino acids, and are available in various forms, such as tablets, capsules, gummies, teas, powders, lozenges, or bars. Common supplements include vitamins C and D, fish oil, echinacea, melatonin, calcium, iron, prebiotics, and probiotics.
Some dietary supplements may help improve overall health and reduce the risk of certain diseases. However, this does not guarantee their safety. They can cause side effects, such as damage to organs and the nervous system.
Benefits and appropriateness
Dietary supplements can be a valuable source of nutrients. In certain cases, a doctor may recommend their use, for instance, in iron-deficiency anemia or to reduce the risk of osteoporosis.
A doctor may recommend dietary supplements if a person:
- Has a high risk of disease that can be reduced with additional nutrients;
- Needs extra nutrients, such as during pregnancy or breastfeeding;
- Has a condition that impairs nutrient absorption, such as kidney failure;
- Follows a specialized or restricted diet that excludes certain nutrients;
- Suffers from malnutrition and does not get enough nutrients from food;
- Has lab results indicating a deficiency in a specific nutrient;
- Is elderly and has difficulty absorbing nutrients from food.
Side effects and risks
The risk of side effects increases if taking a large number of supplements simultaneously or in high doses. Since many dietary supplements contain nutrients that a person already gets from food, it is easy to exceed the recommended dose.
Possible side effects of dietary supplements include nausea, vomiting, headaches, constipation, and excessive drowsiness. Long-term complications may include liver or other organ damage, reduced bone strength, fetal development abnormalities, increased risk of bleeding, altered response to anesthesia, reduced chemotherapy effectiveness, and nervous system damage.
Additionally, some supplements can interact with prescribed medications. For example, vitamin K can reduce the effectiveness of warfarin, a blood thinner. Therefore, it is always important to inform your doctor about any supplements you are taking.
The risks and benefits associated with taking any supplement depend on the type of supplement, dosage, reason for use, overall health, and medications taken. Always consult with a doctor to ensure that dietary supplements are safe for you.
Worth knowing
Some dietary supplements are associated with reduced risks of certain diseases and improved overall health. For example, folic acid reduces the risk of fetal development problems, omega-3 fatty acids support heart health, calcium and vitamin D help slow bone loss, and vitamins A, C, and E positively impact eye health. Certain herbs, like St. John's wort and rosemary, have antioxidant properties, probiotics support digestion and immunity, and magnesium aids in improving sleep.
The time required for a noticeable effect from taking a supplement depends on its type and dosage, ranging from a few days to weeks or even months.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
