University of Wisconsin - Extension

MADISON, Wis.—You may be doing your best to eat a well-balanced diet, but how can you be sure that you are getting all the nutrients you need? If you eat a variety of healthful foods, as recommended in the MyPyramid food guidance system and the Dietary Guidelines for Americans, taking dietary supplements may not be necessary. For some people, however, supplements are a good way to help meet their nutrient needs.

“It’s easy to be confused by the flood of information available on dietary supplements. This makes it even more important to talk with your doctor or registered dietician, who can help you decide what’s right for you,” says Susan Nitzke, University of Wisconsin-Madison/Extension nutrition specialist.

Dietary supplements include vitamins and minerals, herbal and botanical products, amino acids and enzymes. It can be difficult to tell the difference between dietary supplements, food products, and over-the-counter medicines. Supplements come in many forms, from capsules and powders to energy bars and drinks, so be sure to look for a “Supplement Facts” panel on the product label.

Dietary supplements can help you meet your nutrient needs, but some types may cause health problems. In some circumstances, supplements can have harmful effects.

Before taking dietary supplements, Nitzke recommends following these tips:

-- Let your doctor or health care provider know about supplements you are taking, especially if you are taking other medicines or if you are about to have surgery.

-- Do not substitute a dietary supplement for a prescription medicine or therapy.

-- Be wary of marketing tactics or salespersons that claim you need their product to counteract” toxins” or widespread deficiencies in the food supply.

-- Resist sales pressure. Bonus offers or special prices that are only good today may be tactics to get you to buy a product before you have a chance to decide you don’t really need it.

-- Learn to spot potentially false or meaningless claims, such as “energy booster,” “cure-all,” “exclusive formula,” "all natural," “weight-loss formula,” and "money-back guarantee."

-- More is not always better. Some products can be harmful in high doses or in combination with other products.

-- “Natural” doesn’t always mean safe. Some “natural” ingredients may interact with medicines or be dangerous for people with certain health conditions.

If you are over 50, certain supplements are often recommended, even if you eat a variety of foods. Talk to your doctor or a registered dietitian to determine your need for the following nutrients from fortified foods or supplements:

-- Vitamin B12 to keep blood and nerves healthy. (2.4 micrograms/day) Some foods, such as certain cereals, are fortified with B12. If you use a fortified food that provides 100% of the Daily Value for this vitamin, extra supplements are not necessary.

-- Vitamin D (10-15 micrograms or 400 to 600 IU [international units] but not more than 50 micrograms or 2000 IU each day). Older adults are at greater risk for insufficient vitamin D, especially if they have dark skin pigmentation, if they are housebound, or if they live in northern states like Wisconsin during the winter months.

-- Calcium (1200 milligrams, but not more than 2500 mg/day) As you age, you need more calcium and vitamin D to keep bones strong and reduce your risk of fractures, mainly of the hip, spine, or wrist.

The U.S. Food and Drug Administration offers resources for consumers who are taking or considering taking dietary supplements. A brochure called "What Dietary Supplements Are You Taking: Does Your Health Care Provider Know? - It Matters and Here's Why" is posted at http://www.cfsan.fda.gov/~dms/ds-take.html. The brochure includes assessment tools for listing the supplements, over-the-counter, and prescription drugs you are taking. “Tips For The Savvy Supplement User: Making Informed Decisions and Evaluating Information” is available at http://www.cfsan.fda.gov/~dms/ds-savvy.html. This web site includes information on how to evaluate research findings and online health information.