Supplements are taken by many people for their overall health and well-being.

Benefits Of Supplements

Benefits of supplements vary based on their type, dosage, and function. Vitamins, minerals, herbs, amino acids, and enzymes are all examples of supplements. Some have ingredients that come directly from food, while others are made synthetically.

There are a lot of supplements that can be bought over-the-counter (OTC), but before taking one, it’s important to know how it works and what the risks might be.

What Are Supplements Used For?

The majority of people use dietary supplements to literally “supplement” their diet.

To make sure they get enough of a particular nutrient each day, some people take supplements. A vegetarian, vegan, paleo, or ketogenic (keto) diet, for instance, may not get enough of certain nutrients, like B vitamins, on a daily basis. They might take supplements to make up for this.

In order to address a known vitamin deficiency, others might take supplements. In the United States, many adults take supplements to increase their daily intake of important nutrients like:

• Calcium
  
• Iron
  
• Vitamin D
  
• Potassium
  
• Magnesium
  
• Vitamin B12
  
• Vitamin B2
  
• Vitamin C
  
• Vitamin A
  
• Vitamin B6
  
• Fiber
  

Supplements are also taken by some to alleviate the symptoms of a health condition that has been diagnosed, to prevent health issues, or to provide specific health benefits.

Common Uses Of Supplements

• Melatonin to treat insomnia
  
• Fiber supplements to regulate bowel movements
  
• Calcium or Vitamin D to prevent bone loss
  
• Botanicals: Herbs and botanical compounds, like caffeine and ginger, are frequently used for their alleged health benefits, like lessening inflammation or increasing energy
  
• Probiotics to encourage the growth of beneficial bacteria in the gastrointestinal tract
  
• Amino acids: Any one of the nine essential amino acids or other non-essential amino acids may be present in these supplements. Amino acids, which are the building blocks of protein, may provide a number of advantages, such as recovery and athletic performance
  

Advantages Of Supplements

Vitamins and minerals have many potential health benefits because they are involved in many of your body’s most important functions.

Examples Of Benefits

• Calcium: Increases bone density, prevents fractures in the elderly, especially in women who have gone through menopause, and keeps preeclampsia from happening during pregnancy
  
• Vitamin D: Helps the body absorb calcium better and prevents osteoporosis
  
• Magnesium: Reduces blood pressure and migraine frequency
  
• Folate/Folic Acid: Reduces the risk of certain birth defects when taken during pregnancy, makes antidepressants more effective, and reduces the risk of stroke (when taken alongside B vitamins)
  
• Iron: Protects against iron deficiency anemia and lowers the risk of low birth weight and premature birth during pregnancy
  

Are Supplements Effective?

There is mixed clinical evidence regarding the efficacy of dietary supplements. Some studies show that certain dietary supplements work as advertised, while others show that they don’t.

For instance, despite its widespread use for this purpose, there is no evidence that the herbal supplement gingko biloba works to prevent cognitive decline.

Despite this, dietary supplements are regulated by the Food and Drug Administration (FDA), but manufacturers are not required to demonstrate the effectiveness and safety of their products before they can be sold.

Evidence Of Effectiveness

• Taking a daily iron supplement lowers the risk of anemia in pregnant women
  
• Infants who take folate (folic acid) have a lower risk of developing certain neural tube defects, like spina bifida
  
• Taking fiber supplements reduces cholesterol and relieves persistent constipation
  

The Dangers Of Supplements

Taking common dietary supplements, like multivitamins, is safe and does not pose significant health risks for the majority of people. But any supplement can cause problems, especially if you take too much or don’t follow the directions.

Possible Side Effects

• Stomach ache, indigestion, or vomiting
  
• Dizziness or exhaustion
  
• Chest pain
  
• Trouble breathing
  
• Brisk heart rate
  
• Trouble urinating or dark urine
  
• Bloody or diarrheal stools
  
• Loss of appetite
  
• Accidental weight loss
  

Allergic reactions may occur if you are allergic to a supplement or its ingredient, with symptoms such as swelling in the throat, tongue, or lips, hives, itching, and rash.

If you experience any of the aforementioned symptoms or reactions, seek immediate medical attention.

Interactions With Drugs

Other supplements and medications may also interact negatively with some supplements.

• St. John’s Wort may reduce the effectiveness of antidepressants and contraceptives
  
• Vitamin C and Vitamin E can lessen the side effects of chemotherapy
  
• Vitamin K may make blood thinner Warfarin (Coumadin) less effective
  

How To Safely Use Supplements

You can take precautions to ensure that supplements are used correctly and safely.

Safety Guidelines

• Talk to your doctor before you take any supplements
  
• Inform them of any additional supplements or medications you are taking
  
• Follow the directions on the label of your supplements exactly
  
• Stop taking a supplement as soon as you notice any side effects and seek medical attention
  
• If pregnant or breastfeeding, consult your doctor before starting or continuing any supplements
  
• Inform your healthcare provider of any supplements you are taking if you are scheduled for surgery
  

Other Factors To Consider

Supplements should not be used in place of food to meet your daily requirements for certain essential nutrients, according to the majority of experts.

Additionally, there is insufficient research to support the benefits of supplementing with an excessive amount of certain nutrients, and certain nutrients can be harmful in extremely high doses.

Supplements also can’t take the place of the drugs your doctor has given you to treat a particular health problem.

A Review Of Literature

Vitamin and mineral deficiencies can be remedied through the use of dietary supplements, as can daily intake of micronutrients. There is also some evidence certain supplements can provide health benefits and alleviate the symptoms of some medical conditions.

There is limited and ongoing research on the effectiveness of supplements, and different people may react differently to them. If you want to take a dietary supplement, it’s important to talk to a doctor about it and ask about possible side effects and drug interactions.