By: Greishka Maestre Salva, Triple-S Nutritionist
Dietary supplements aim to support and contribute to someone’s diet if needed. They are made in different forms, such as tablets, soft gel capsules, powder, bars, gummies, or liquid.
Here are some myths and facts about dietary supplements.
Myth #1:
Dietary supplements can replace healthy eating habits (diet).
Fact:
Dietary supplements are not meant to replace healthy eating habits. In fact, as long as you can safely eat food by mouth, it is better to get all the nutrition your body needs from it.
Myth #2:
Everyone should take dietary supplements.
Fact:
- Not everyone should or needs to take dietary supplements. If you have healthy eating habits, where you eat 3 meals a day (and snacks, if necessary) and include carbs, protein, dairy, fruits, and vegetables (and don’t forget to drink water!), you don’t need to take supplements.
- Vitamin D supplements may be recommended for use during the first days of life in infants who are exclusively breastfed or who are fed a combination of formula and breast milk. Iron supplements are also recommended for infants who are breastfed only, at 4 to 6 months of age.
- Women of childbearing age should consume 400 mcg of folic acid per day. It is recommended that, aside from eating foods rich in folic acid, they take folic acid supplements or add foods enriched with folic acid to reduce the risk of birth defects.
- Older adults (65 years old and up) may need to take B12 and Vitamin D supplements because, as we grow older, it can be difficult to absorb these nutrients.
- People with different health conditions, such as celiac disease, food intolerances due to allergies, vegan or vegetarian diets, who just had major surgery, who have difficulty chewing or swallowing, or who have unintentionally lost weight or muscle mass in a short period of time, among others, may need to take dietary supplements to add the nutrients that they cannot get from food or that are not enough to meet the specific needs they may have at the time.
Myth #3:
If I have food restrictions, it means I will have a nutrient deficiency.
Fact:
Even if having food restrictions may limit the intake of certain nutrients, it does not always mean that you will have nutrient deficiencies. It will all depend on the particular restrictions and your eating habits. It is important to note that:
- People with food allergies may have some nutrition deficiencies if they do not eat foods that can provide the nutrients in the foods they are allergic to.
- People who follow a vegetarian or vegan diet could be deficient in Vitamin B12, among other nutrients, if they do not substitute the nutrients coming from animal protein sources.
Myth #4:
All dietary supplements are beneficial.
Fact:
Dietary/nutritional supplements have many benefits for those who need them.
- For example:
- Supplements that are high in calories or protein may be recommended if you lose weight suddenly and unintentionally or if you cannot meet your nutritional needs with food.
- Vitamin and mineral supplements are recommended for infants, women of childbearing age, and older adults. They may be recommended for people with certain health conditions or food allergies, if they are found to need them.
- However, the use of dietary or nutritional supplements could be a risk for people who can get or meet their nutritional requirements from food and who do not have any deficiencies.
Remember to ask your doctor or your Dietitian-Nutritionist about any supplement before taking it. A licensed Dietitian-Nutritionist can help you find out if you need supplements or which foods contain the nutrients you need and how to combine them to maximize their benefits.
Your wellbeing starts with educated decisions. Talk to a nutrition expert and take care of your health from the inside out!