Part 1 of a 2-Part Series
This is part 1 of a 2-part series on dietary supplements. Estimates are that more than one-third of Americans take dietary supplements. They are a part of my daily health regime. Do you take them? How do you choose which ones to use and purchase? To begin our journey through dietary supplements, let’s explore what they are, their differences, and how to choose them.
What are dietary supplements? They are vitamins, herbs, minerals, botanicals, amino acids, and enzymes that help to improve and maintain essential nutrients our bodies need to function. They come in pills, gummies, powders, liquids, teas, and bars. They are meant to “supplement” or complement a wholesome, healthy diet, not replace it.
While we can obtain these nutrients through a healthy and balanced diet, many people take supplements to boost their nutritional intake.
Dietary supplements are not considered medicine. They are considered food and are regulated by the US Food and Drug Administration. In 2021 it was a 151.9 billion dollar business. It is projected to exceed its estimated $168 billion in 2023 and is expected to grow to $239 billion by 2028. The result is a marketplace glutted with products. Many are poor in quality, lack efficacy, and mislead usage. I will unravel the confusion and provide clarity to make sound health choices.
There are two types of dietary supplements: natural and synthetic. Synthetic supplements are designed to mirror the function and structure of their natural equivalents. Natural supplements are derived from natural sources or extracts like plants, animals, algae, fungi, or lichens.
Synthetic dietary sources often lack the bioavailability needed to reap the benefits of taking them. What is bioavailability? It is “the ability of a drug or other substance to be absorbed and used in the body.” (www.cancer.gov) “Synthetic vitamins and minerals, also known as isolated nutrients, are made in a laboratory. They are created by chemically isolating the nutrient from its natural source, often through a process of extraction and purification. While synthetic vitamins and minerals can be cheaper and easier to manufacture than their natural counterparts, they may not be as effective at delivering the nutrients our bodies need.” (LinkedIn bioavailability Oct 2023 Sharon y)
Natural dietary sources have no artificial or synthetic additives (including color). Research has shown that the body absorbs nutrients better in its natural form. Natural supplements contain concentrated amounts of bioavailability ingredients, which means they are absorbed and used in the body. This is why choosing wholesome, nutrient-rich food is the best way to meet our nutritional needs. Dietary supplements should complement our diet and health needs.
Since the FDA does not review dietary supplements for safety and effectiveness before they are brought to market, anyone can produce and sell them. Their claims of usage, quality, and dosage aren’t regulated and, in some cases, can have harmful health effects. Studies have shown that artificial supplements can act opposite to natural plant-based ones and can lead to symptoms contrary to their effectiveness.
I recently had a bone density scan. I take Calcium and Vitamin D daily. When my provider suggested taking them and recommended dosage, it was lower than I have been taking for years. When I looked at what I’d been taking, it was synthetic. I might as well have been taking a placebo, those supplements had no positive effects on my health.
The takeaway is this, the source of our dietary nutrition should be a nutrient-rich diet of wholesome foods. For some, even a properly planned diet isn’t enough, especially if there are nutrient deficiencies or chronic illnesses. To ensure we are getting our daily health needs, taking supplements is an option. I take them. But choosing wisely is the key. Look for products that are plant-based and all-natural, with no additives.
Avoid synthetic options. Read the ingredients, and look for products that contain forms of salt, words that end in “de” or “ate” or begin with “di”, these are indications of synthetic ingredients. Common synthetic supplements to avoid are Vitamin A, Vitamin B1, Vitamin B2, Pantothenic Acid, Vitamin B6, Vitamin B12, PABA, Folic Acid, Choline, Biotin, Vitamin C, Vitamin D, and Vitamin E. Double-check the recommended dosage and source the brand. Although the absorption of synthetic supplements may work for some, in others they have no effect. What I’ve learned is they don’t work for me.
This is part 1 of our series on dietary supplements and aging. In part 2, we will explore which dietary supplements are recommended for our aging bodies, which ones might work, and the purpose of taking them. We are bombarded with options. We get recommendations everywhere, in commercials, online, from friends, family, neighbors, and coworkers. Our hope is by providing facts, information, and personal experience you are empowered to make better health choices.
Making informed decisions regarding our health and wellness is an important part of aging. We need knowledge to make clear, informed choices. Silver Chats is here to help. When we make positive, healthy choices, it leads to habits and we reap the benefits of holistic aging practices.
Join us next week for the next in this series.