In recognition of March being National Nutrition Month, it seems fitting to explore a source of nutrition we often place on a pedestal. Standing there with presumed super powers, you find the world of dietary supplements.
Within our health beliefs, supplements are often highly revered for their purported ability to improve or maintain good health. In fact, almost 57% of American adults have used a dietary supplement in the last 30 days, with use being most frequent in older adults (60 plus).
Despite our beliefs, do supplements actually deliver on our expectations? Before you toss that $20 (or $50!) supplement into your shopping cart, consider the following.
First, you’d be amazed at how much health information we’re exposed to on a daily basis. It’s subtle but it’s there; in pop-up ads, social media posts, magazines, even the packaging on food, beverages and supplements we buy. Look around, see if you can find an example of marketing near you. Assuming you found an example, know this.
The extensive demographic and psychographic research that goes into marketing means they have you pegged. In other words, companies that invest heavily in market research know what kind of messaging and design is appealing to you and they know where you’ll see their ads. Notice a theme in the ads on your social media? They also know what motivates your purchasing decisions, including the price you are willing to pay.
The supplement industry is a more than $30 billion-a-year industry. I guess we know who has a sizable marketing budget. As we begin to put the pieces together, ask yourself, what influences my health beliefs?
Marketing does a nice job of creating a clear, concise and easy to read message. Science, on the other hand, often speaks a language we don’t understand. What science and marketing have in common is they both do their research.
In a more straightforward language, the use of dietary supplements to improve or maintain health is controversial from the scientific perspective. This is because of a lack of sufficient research, and because of conflicting evidence in the existing research.
To complicate things, supplement manufacturers follow Good Manufacturing Practices. These aim to help ensure the identity, composition, strength and purity of a product. However, it does not provide a 100% guarantee.
As an example, if a lab tested two capsules of a vitamin B complex (or other supplement), from different bottles, by the same company, there could be a discrepancy between what the label says and what the chemical analysis says.
Despite the inconsistencies, a few supplements have been proven beneficial, beyond what food sources can offer, for given conditions. This includes calcium and vitamin D for bone health; folic acid to decrease prevalence of birth defects; omega-3 fatty acids from fish in some people with heart disease; and a combination of vitamins C and E, zinc, copper, lutein and zeaxanthin to slow the rate of vision loss in age-related macular degeneration. That’s about it.
Considering the conflicting research, variance in product quality, and uniqueness of each individual, it’s possible supplements may benefit you beyond the placebo effect. Conversely, they may just burn a hole in your pocket.
Understandably, you may feel frustrated with the lack of definitive answers regarding your supplement(s). Here’s one thing you can count on, based on strong scientific evidence. A diet rich in a variety of fruits and vegetables has health-promoting effects beyond basic nutrition needs. They reduce inflammation and exert preventive effects on various chronic diseases, especially cardiovascular disease.
The magic is in the diverse mix of nutrients, conveniently packaged within a whole fruit or vegetable. The lack of synergy from isolated, or limited quantity nutrients found in supplements, just doesn’t appear to have the same effect. Remember, it’s not just what you eat, but also what you absorb.
If the goal is to prevent or maintain good health, consider how much produce you could purchase for $20? And frankly, it’ll probably taste better.
Use what you’ve already purchased, but consider giving the produce section (fresh, canned or frozen) a second thought when the supplements are gone.
Nicole Clark is the family and consumer science agent for the La Plata County Extension Office. Reach her at nicole.clark@colostate.edu or 382-6461.
