Supplements: are they worth it?
The supplement industry in the US is large and growing. The nutritional supplements market was valued at $95 billion in 2023 and is expected to grow to over $132 billion by 2030. But here’s the thing…the supplement industry is unregulated by the FDA. This means manufacturers can sell these products without submitting evidence of their purity, potency, safety, or efficacy. This also means that most of the supplements you see in the shelves or online will not provide the health benefits that they claim, and some may even do more harm than good.
Many people take supplements in the belief that they will preserve health or ward off illness. For the most part, supplements may not be necessary. The reality is that if you are eating a balanced and varied diet, focused on whole foods with lots of veggies and lean protein sources, as well as limiting processed foods and sugar, it’s likely that you’re getting the vitamins and nutrients your body needs. There may be a few exceptions, though.
Vitamin D: Vitamin D is needed to absorb calcium; that's why it’s so important for healthy bones. To get vitamin D the old-fashioned way, we need lots of sunshine! But as work has shifted from the farm to the office and as we've learned to use sunscreens to reduce the risk of skin cancer, many people lack sufficient amounts of vitamin D. It's very hard to get the vitamin D you need from food; oily fish and fortified dairy products are the only important sources. So supplements do make good sense for most adults. Be mindful of the quantity and quality of the supplement you might choose, though. Look for the form known as vitamin D3 with a content of 5,000 IU.
Fish oil: Fish oil is a good source of omega-3s, which support heart, brain, and vision health. It may also help with inflammation and general health, especially if your diet doesn't include enough omega-3s. The body can't make omega-3 and omega-6 fatty acids, so they must come from food or supplements. For people who don’t eat fish regularly (at least twice per week), taking a fish oil supplement is reasonable. But again, be mindful of the quantity and quality of the supplement you might choose. Most of us get too much omega-6s, which are pro-inflammatory, and not enough omega-3s, which are anti-inflammatory. Look for an omega-3 supplement with a label that clearly states the amounts of EPA and DHA present.
B Vitamins: Vitamin B12 is found only in animal-based foods, so strict vegetarians may need supplements. In addition, many older adults don't make enough of the stomach acid that's needed to absorb B12. This is why it’s added to fortified grain products and this synthetic B12 is easy to absorb even without stomach acid. So, if your fortified grain consumption is erratic, a B12 supplement may be reasonable. Another B vitamin, Folate, is more complex. Folate is essential for the production of red blood cells, and it has an important role in DNA production and in repairing defects in the genetic code. Although folate is present in a variety of leafy green vegetables, fruits, legumes, and meats, given the reality of the standard American diet, many people may need supplements to meet adequate levels.
Before starting any supplement routine, though, it’s important to talk to your healthcare professional. Ask for recommendations on quality products. You can even ask for blood tests to check levels of vitamin D, omega-3s, and B vitamins specifically! The bottom line is, even if you’re taking supplements, be sure to eat well, exercise regularly, and work with your healthcare professional to advocate for your needs.
