Tip Of The Week: Supplements Are Just That, Supplements
Food is the best way to get all the nutrients you need. But if you think your diet might miss the mark, supplements could help.
Not sure if you’re on track or running low on any vitamins or minerals? Your doctor or a registered dietitian can help you find out. In some cases, they may give you a blood test, to check on things like your vitamin D level. But they will probably just need to hear about your typical eating habits. To help out, jot down what you eat and drink for a couple of days.
Step 1: Find Out What You Need
Your nutritional needs depend on:
- Your age
- The types of foods you eat
- Any medical conditions you have
- What health problems you’re likely to get
For instance, if you’re at risk for osteoporosis, your doctor may recommend calcium and vitamin D. Or if you are a woman who might get pregnant, it’s important for you to take folic acid, which helps prevent certain types of birth defects. Or if you are working on better heart health, your plan might include omega-3s.
Step 2: Shop Smart
Use these tips to help you choose your supplements wisely.
Do your homework: Look up what each supplement does, and its risks and benefits. “A lot of people are just grabbing stuff off the shelf because they heard about it on TV or because people are talking about it,” says Jim White, a registered dietitian and a spokesman for the Academy of Nutrition and Dietetics. When in doubt, ask your doctor. If something sounds too good to be true …
Check for seals of approval: ConsumerLab.com, NSF International, and U.S. Pharmacopeia are independent organizations that do tests to see if the ingredients on the label are in the container and the product is up to their standards. But they don’t test to see if the supplement has a particular health effect or is safe.
Make sure you get the answers for these 4 questions:
- What are the benefits?
- Does this have any risks?
- How much of this do I take?
- How long should I take it?
Step 3: Update Your Doctor
Tell your doctor what you take. He will check on:
Possible side effects: Some may affect other medicines you take. For instance, if you take a blood thinner, you shouldn’t take too much vitamin K, which causes blood to clot, says Kelly Pritchett, Ph.D., assistant professor of clinical nutrition at Central Washington University. If you are going to have surgery, you may need to stop taking omega-3s because of the risk of bleeding. Your doctor can help you find the right balance.
How it fits into your diet: Some vitamins need to be taken with food, others without. “You wouldn’t take your iron supplement with milk because iron and calcium compete for absorption,” Pritchett says.
How much is OK: Your daily recommended intake (DRI) for many vitamins and minerals depends in part on your age and gender. It may change if you’re pregnant, nursing, have a health condition, or are low on that nutrient.
“Some people get 10 times the DRI,” White says. “It might be too much. You really have to assess the total diet,” which includes what you eat and drink.
Your expectations: You still need to eat healthy and keep up with your usual medical care. It’s also a good idea to keep a record of what you take and any results or side effects.
Remember It’s A Supplement Not A Substitute.
