What are dietary supplements?
The Food and Drug Administration (FDA) defines a dietary supplement as a product you take to add nutritional value to your diet. It contains a dietary ingredient, which may be one or a combination of the following:
Vitamins.
Minerals.
Herbs or other botanicals.
Amino acids.
Concentrates, metabolites, constituents, or extracts.
There are various types of supplements, each serving a different purpose. Vitamins and minerals are essential nutrients that play multiple roles in body function, including physical and mental health. Herbal and botanical supplements are derived from plants and used for medicinal purposes. Whole food supplements are made from concentrated, minimally processed foods and aim to provide nutrients in their natural form.
Supplements can take various forms, including tablets, capsules, soft gels, gel caps, liquids, or powders.
We’re always hearing how a certain vitamin or herbal supplement will cure a chronic condition or drastically improve the quality of our lives. However, information about dietary supplements is often confusing or unclear. It’s hard to know which offer genuine health benefits and which are merely giving false promises, or worse, running the risk of actually damaging your health.
By learning all you can about vitamins and supplements, you can make better choices about those that are right for you or your family.
Types of dietary supplements
Micronutrients—vitamins and minerals
Vitamins and minerals are essential nutrients your body needs to function correctly. The term “essential” means your body cannot produce these on its own and must get them from food sources or supplements.
Some common vitamins and minerals to know and their role in the body include:
Vitamin A supports vision and immune function.
B vitamins play a role in metabolism, cell function, nerve functions, and DNA production and repair.
Vitamin C supports immune function and assists in iron absorption.
Vitamin D is essential for bone health and immune function.
Vitamin E supports immune function and protects the body’s cells.
Vitamin K plays a role in blood clotting and bone health.
Calcium supports bones, teeth, and muscle function.
Phosphorus is essential for bone and teeth formation and DNA production.
Potassium and sodium play a role in fluid balance and muscle function.
Magnesium is essential for muscle and nerve function and bone health.
Iron is needed to transport oxygen throughout the body.
Zinc supports immune function and wound healing.
Copper is used in nervous system functions.
Selenium plays a role in thyroid and immune function.
Iodine is needed for thyroid hormone production.
Vitamin and mineral deficiency can impair your body’s ability to heal and protect itself. However, micronutrient supplements should be seen as a complement to a healthy diet rather than a “fix” for an unhealthy one. Eating a balanced, varied diet rich in fresh fruits, vegetables, whole grains, lean proteins, and healthy fats and low in processed, fried, sugary, and refined foods is the best way to ensure you’re consuming the vitamins and minerals your body needs.
The additional nutrients found in supplements, or a general multivitamin and mineral supplement, may serve as an option to help you overcome periodic nutrient shortfalls in your diet.
Herbal and botanical supplements
Herbal and botanical supplements are made from plants or plant parts and are used for medicinal or therapeutic purposes. Some people may use them to prevent certain diseases or to help treat existing conditions. They differ from vitamins and minerals in that they are considered to have medicinal value. Before Western medicine, traditional therapies used herbs to prevent and heal specific ailments.
Some commonly known herbs and their suggested benefits include:
Ashwagandha may support sleep quality and stress management.
Echinacea may play a role in immune function.
Ginkgo biloba may support cognitive function.
Turmeric’s active ingredient, curcumin, may help reduce inflammation and support joint health. Including black pepper (sometimes listed as piperine on a supplement label) allows your body to better benefit from the curcumin.
St John’s Wort may support mental health as it relates to depression and anxiety.
Ginseng may play a role in cognitive function.
Valerian root may support sleep quality and mental health.
Saw Palmetto may support prostate health.
Elderberry may play a role in immune function.
Peppermint may support the digestive system.
Chamomile may support sleep quality and mental health.
Ginger may play a role in digestion and reducing nausea.
Green tea may support immune function and cognitive function.
Before taking a new herbal supplement, though, you’ll want to consult with your doctor. Some herbal supplements can interact with over-the-counter medications or prescription drugs and cause adverse side effects. Though an herbal supplement is extracted from a “natural” source, it may still be as potent as any other medication you take.
Whole food supplements
Whole food supplements are made from whole food sources and typically provide the same nutrients as their whole food sources—vitamins, minerals, antioxidants, phytonutrients, or bioactive compounds. Unlike conventional vitamin and mineral supplements, they are non-synthetic and made from concentrated, minimally processed whole foods.
Some commonly known whole food supplements include:
Greens powders that include ingredients like spirulina, chlorella, wheatgrass, or barley grass.
Fruit and vegetable powders.
Probiotics.
Omega-3 fish oils.
Protein powders, both animal and plant-based.
Fiber supplements.
Mushroom blends.
Some researchers believe nutrients from whole-food supplements are better absorbed and more efficiently used in the body than synthetic, conventional supplements. However, there needs to be more evidence to make claims about this. There may be instances where whole-food supplements are more appropriate, and synthetic vitamin and mineral supplements may be recommended at other times.
As with any supplement, seeking guidance from a doctor or registered dietitian is recommended to help identify which supplements may be appropriate and safe for you to consume.
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