By Maryann Birmingham
What are dietary supplements? As defined by Congress in the “Dietary Supplement, Health, and Education Act”, which became a law in 1994, a dietary supplement is a product (other than tobacco) that:
- “Is intended to supplement the diet;
- Contains one or more dietary ingredients (including vitamins, minerals; herbs and other botanicals; amino acids and other substances) and their constituents;
- Is intended to be taken by mouth as a pill, capsule, tablet, or liquid; and
- Is labeled on the front panel as being a dietary supplement.”
The majority of adults in the US take one or more dietary supplements every day. They come in a variety of forms: tablets, capsules, powders, as well as in drinks and energy bars. Popular supplements include vitamins D and E; minerals like calcium and iron; herbs such as Echinacea and garlic; even specialty ones like glucosamine, probiotics (which have become very popular) and fish oils.
Scientific research has shown that some supplements are beneficial to your health. Calcium and Vitamin D help to keep bones strong and reduce bone loss, folic acid reduces birth defects and omega-3 fatty acids (fish oils) may help with heart disease.
There are many dietary supplements that may cause a strong adverse effect on your body. Be aware of the possibility of side effects, especially with something new to the market. Dietary supplements can interact with certain prescription medications, for example:
- Vitamin K should not be taken when you are on Coumadin
- St. John’s Wort can reduce the effect of antidepressants, birth control pills, even Viagra
- Vitamins C and E may reduce the effectiveness of Chemo
Dietary supplements are added to many of the foods we eat such as breads, cereals, and beverages. Too much of a good thing may not be so good. Taking more than you need is expensive, can be toxic and could cause side effects. Be cautious taking dietary supplements when you are pregnant, nursing, or giving them to a child. If you or a family has had a reaction or an adverse effect from a dietary supplement, let your Doctor know. You can also report it to the FDA by completing a form on line as well as letting the manufacturer know.
If you don’t eat a nutritious variety of food in your diet, some supplements can help you get more of those essential nutrients. They cannot take the place of food that is so important to a healthy diet. Information on eating well can be found in the Dietary Guidelines for Americans and MyPlate.
Dietary supplements are complex. The FDA has established standards to ensure their identity, purity, strength, and composition. There are several independent organizations that offer “quality testing” that a product must pass to get a Seal of Approval. But, the seal of approval doesn’t guarantee that the product is safe or effective. What did they approve? Just that the supplement was manufactured properly, contain the ingredients listed on the label, and that they don’t contain too many levels of contaminants! The safety of these products cannot not be assured.
Federal Government Resources on Dietary Supplements
- Office of Dietary Supplements (NIH) ods.od.nih.gov ( for science-based information)
- National Center for Complimentary & Alternative Medicine
- National Library of Medicine
- NIH Health Information (Informaciòn en espaňol)
Excerpt taken from Dietary Supplements Health and Education Act of 1994 “An act to amend the Federal Food, Drug, and Cosmetics Act to establish standards with respect to dietary supplements and for other purposes”.
Maryann Birmingham is a Community Nutrition Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 356 or at mab422@cornell.edu.