A Guide to Dietary Supplements: The Good, The Bad, and How To Use Them

We get it – navigating the world of supplements can feel overwhelming. Most of us turn to supplements hoping they'll give our health that extra boost we're looking for. And you're not alone in wanting to make sure you're doing everything right for your body and your family's wellbeing. Before we dive into using supplements, let's explore this together – understanding both the wonderful benefits and important considerations that come with dietary supplements.

You've probably seen supplements marketed as "silver bullets" – promising they'll automatically make you feel and look amazing. We wish it were that simple! The reality is a bit more nuanced: sometimes they provide incredible benefits, and other times they might not give you the results you're hoping for. In some cases, using dietary supplements incorrectly can even come with health risks we want to help you avoid.

Here's what's beautiful about supplements when used thoughtfully: they truly live up to their name by supplementing our diet, providing us with nutrients we might not be getting enough of from food alone. We all have daily nutritional needs – specific amounts of vitamins and minerals our bodies crave each day – but let's be honest, it's not always possible to meet those needs perfectly through food alone. This is where supplements can become our supportive allies.

Many of us believe dietary supplements can strengthen our immune system, help compensate for those less-than-perfect eating days, or support our overall health journey. And while this can absolutely be true, we also want to make sure you're aware of some important considerations so you can make the best choices for your unique situation.

Your amazing body needs specific vitamins and minerals to function at its best. When we don't get enough of these essential nutrients, it can impact both our physical energy and mental clarity – and nobody wants that!

Dietary supplements can be incredibly beneficial for so many of us. Your healthcare provider might suggest a dietary supplement if you're facing a specific health concern or if your current diet has some limitations.

If you're blessed with a healthy diet full of variety, supplements might not be necessary since you're likely getting everything you need from your meals. But here's the thing – many of us have dietary limitations for various reasons. Maybe you don't have access to the highest quality foods, or perhaps you avoid certain foods for health, ethical, or personal reasons.

Take our plant-based friends, for example. Vegans and vegetarians are often encouraged to take vitamin B12 supplements , since getting sufficient B12 from plant-based foods alone can be challenging. If you're avoiding certain foods for whatever reason, the right supplement might help you fill those nutritional gaps beautifully.

For many of us, dietary supplements aren't just helpful – they're medically necessary. In these situations, your trusted doctor will guide you toward supplements that address your specific needs. For instance, if blood work reveals an iron deficiency, your healthcare provider will likely recommend an iron supplement to help get you back on track.

There are also life situations where supplements become especially important. During those long winter months or if you live somewhere with limited sunshine, a vitamin D supplement can be a game-changer. Most expecting mothers are advised to use folic acid supplements to support their baby's healthy development. During flu season, your doctor might suggest vitamin C to give your immune system some extra support.

Let's be real – we all have foods we're not crazy about, and some of us (or our little ones) are pickier than others. If you or someone in your family struggles to eat certain foods, especially entire food groups like vegetables or legumes, supplements might provide some peace of mind.

This is especially true for our children. Kids often go through phases where certain foods become completely unappetizing to them. We've all been there – or know a child who survived on nothing but chicken nuggets and crackers for what felt like forever! While supplements can't replace a balanced diet, they might help bridge the gap during these challenging phases.

While dietary supplements can be wonderful allies in our health journey, they also come with some important considerations we want you to be aware of. Some companies tend to overstate the benefits of supplements, which can lead to unrealistic expectations.

As Harvard Health Online wisely points out, supplements aren't necessary for everyone. If you're enjoying a healthy, varied diet that's rich in all the nutrients you need, and your blood work shows no deficiencies, supplements might not actually provide additional benefits. Taking excess vitamins won't make you superhuman!

Your body is incredibly smart and has natural limits for how much of each nutrient it can absorb. When you reach that limit, your body typically excretes the excess – meaning those expensive supplements might literally end up down the drain.

Given how much quality supplements can cost, it makes sense to only use ones you truly need. If you're unsure which supplements might benefit you, having an honest conversation with a healthcare professional you trust is always a wise investment.

Here's something that might surprise you – it's actually possible to take too much of certain supplements, and this can sometimes be harmful.

While your body usually handles excess nutrients well by excreting them, sometimes your liver and kidneys can struggle to process too much of certain vitamins or minerals. For example, excessive vitamin A can lead to a condition called hypervitaminosis A, which can potentially damage your organs, particularly your kidneys. Too much iron can cause iron poisoning, leading to stomach discomfort and, in severe cases, potentially serious liver and brain complications.

Certain supplements should also be avoided during pregnancy, including high doses of vitamins A and E, as well as herbs like goldenseal and black cohosh.

Additionally, supplements can sometimes interact with medications in unexpected ways. For instance, vitamin K can affect how well blood thinners work, while St. John's Wort can interfere with oral contraceptives and antidepressant medications.

This is why it's so important to keep your doctor informed about any supplements you're taking, especially when starting new medications.

The Food and Drug Administration (FDA) does regulate dietary supplements in the US, but not as strictly as prescription or over-the-counter medications.

Under the Dietary Supplement Health and Education Act (DSHEA) , the FDA doesn't review and approve supplements before they hit the market. While they can remove supplements after people report problems, they can't take a preventative approach by testing for safety beforehand.

What this means for you is that supplement quality can vary significantly between brands. Some less reputable companies might mislabel their products or include too much or too little of the active ingredients.

To protect yourself and your family, it's worth investing in high-quality supplements from trusted brands, even if they cost a bit more. Your health and peace of mind are absolutely worth that investment.

To get the most benefit from supplements while avoiding potential risks, here's how to approach them thoughtfully:

Before starting any new supplement routine, connecting with your doctor or healthcare practitioner is one of the best gifts you can give yourself. They can help you determine whether supplements would truly benefit your unique situation, or if there might be other approaches that would serve you better.

Your healthcare provider might recommend blood work to identify any specific nutrient deficiencies. While testing might seem like an expense upfront, it's far more cost-effective than spending money on supplements that aren't actually helping you.

Most importantly, your doctor can advise you on safety considerations. As we mentioned, certain supplements can interact with medications, so if you're taking any medications – whether daily prescriptions or short-term treatments – checking with your healthcare provider first is essential.

When your doctor provides specific dosage instructions, follow them precisely. They might also share guidance on timing (like what time of day to take your supplement) and whether to take it with food, as these factors can significantly impact how well your body absorbs the nutrients.

If your doctor hasn't given specific instructions, the packaging label is your next best guide. Pay close attention to the maximum recommended dosage and don't exceed it. Taking too much won't speed up results and could potentially harm your body or simply waste your money.

Since the FDA doesn't pre-approve dietary supplements, doing your research on brands becomes your responsibility. Look for companies with good reputations, third-party testing, and transparent manufacturing practices. Your healthcare provider might be able to recommend trusted brands they've seen work well for their patients.

Supplements are designed to do exactly what their name suggests – supplement your diet. While they can be incredibly helpful for people with dietary limitations, they're not meant to replace real, nourishing food. Research consistently shows that improving your overall diet while strategically using supplements when needed is far more effective than relying on supplements alone.

To get the most from your supplements, use them alongside a balanced diet filled with variety. A diet that includes diverse, fresh foods remains the foundation of good physical and mental health.

Supplements can be incredibly beneficial when used thoughtfully and appropriately. The key is making informed, conscious decisions rather than following trends or doing what everyone else seems to be doing. When it comes to your health and your family's wellbeing, taking time to research and consult with trusted healthcare providers is always the wisest approach.

For those of you considering Knew Health, we're excited to share that we have an excellent partnership that allows our Members to receive a 35% discount off MSRP on over 20,000 different supplements and health products from the most trusted brands. This is a wonderful way to reduce your costs on quality health resources, and everything will be delivered right to your door.

For more health resources and additional information about our monthly Membership services, we invite you to explore our Services page or chat with our Support Team whenever it's convenient for you.

Resources

• Craig, W. J. 2010. Nutrition concerns and health effects of vegetarian diets. DOI: 10.1177/0884533610385707
• Dietary supplements. 2019. https://www.fda.gov/food/dietary-supplements
• Getting your vitamins and minerals through diet. 2020. https://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet
• Hammoud, D. et al. 2014. Hypercalcaemia Secondary to Hypervitaminosis A in a Patient with Chronic Renal Failure. DOI: 10.7727/wimj.2011.171
• Information for Consumers on Using Dietary Supplements. 2019. https://www.fda.gov/food/dietary-supplements/information-consumers-using-dietary-supplements
• Manoguerra, A. S. et al. 2005. Iron ingestion: an evidence-based consensus guideline for out-of-hospital management. DOI: 10.1081/clt-200068842
• Pawlak, R. et al. 2013. How prevalent is vitamin B(12) deficiency among vegetarians? DOI: 10.1111/nure.12001

Disclaimer: This information is being provided to you for educational and informational purposes only. It is being provided to educate you about how to take care of your body and as a self-help tool for your own use so that you can reach your own health goals. It is not intended to treat or cure any specific illness and is not to replace the guidance provided by your own medical practitioner. This information is to be used at your own risk based on your own judgment. If you suspect you have a medical problem, we urge you to take appropriate action by seeking medical attention.