Why Supplements May Be a Waste of Money for Americans

Americans spend billions of dollars each year on dietary supplements, but new research suggests that many of these supplements are not actually beneficial to the health and could even be harmful. In fact, the National Institutes of Health warns that the majority of the population doesn’t need to take any supplements at all beyond multivitamins and calcium, and some groups are at higher risk of side effects from taking them than others. To help you evaluate your own supplement usage, here are some key points about supplements in general and what you should know about them if you’re an American consumer.

Getting your nutrients from food is always better

I know it seems like popping a pill is more convenient than cutting up an apple, but pills are not more effective. Your body isn’t good at absorbing many supplements, and even if you could absorb them effectively, you’d be paying for expensive nutrients that your body can already get from food. The best way to take in vitamins and minerals is through natural sources such as produce or meat. So skip those supplements and save your money!  You’ll be healthier—and richer—for it.

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We need to do more studies before we know if they’re effective

Most supplements on store shelves haven’t been studied in humans. Although many scientists take issue with that, it hasn’t stopped millions from buying them every year. Before you make a decision, ask yourself if you want to spend your money on something that might work (or might not), or save it up for some chicken breasts and broccoli—good nutrition is more important than good supplements. The vitamins you do need are cheap and can easily be added to food or taken as pills without all of their fancy packaging and price tags. If you choose to buy a supplement, find out what dose would actually have an effect on human health before spending your hard-earned cash.

There are many other ways to get healthier

Many people spend hundreds of dollars each year on supplements, but new research is showing there are plenty of ways to get healthier with less effort. For example, many plant-based diet studies have found that vegans can live just as long as meat-eaters. More importantly, they may be able to reduce their risk for obesity and cancer by up to 35 percent. Of course, one person's weight loss tips won't work for everyone—and if you’re looking at taking supplements, it’s always wise to ask your doctor what’s best in your situation—but we may be overcomplicating our health care routines in favor of pill-popping.

Not all supplements are created equal

American consumers have spent billions of dollars on dietary supplements over recent years, and yet there is no scientific evidence that most of these products are beneficial. The United States has no regulation system when it comes to supplements, which means that companies can put just about anything in their capsules or pills and sell them as nutritional supplements. A new study found that 85 percent of supplement labels had at least one health claim on them; some even contained undeclared ingredients not listed on the label. If you’re taking a supplement, check with your doctor first to make sure it won’t interfere with any medications you’re already taking. 

They can cause side effects

While most people wouldn’t think twice about taking an over-the-counter medication like aspirin or ibuprofen to treat aches and pains, there’s less awareness about whether these supplements might have side effects. Some supplements contain herbs that may cause bloating, excessive gas, stomach upset, skin reactions, and even heart rhythm changes. Taking certain supplements can also interact with medications you already take or interfere with other treatments you might be getting. For example, St. John’s wort – which is sometimes used as an antidepressant – can make birth control pills less effective by lowering their concentration in your blood.

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Our bodies don’t always absorb them

Some supplements, like vitamins and omega-3 fatty acids, need to be broken down by our digestive system before they can do us any good. When they’re mixed with food or other nutrients in our gut, that’s when their magic happens. But if we don’t have enough fat in our systems (as often happens with low-fat diets), or if we aren’t absorbing nutrients properly because of illness or age, it can be tough for some supplements to work. The same thing goes for drugs; if you don’t absorb them well enough from your stomach into your bloodstream and then into your cells where they do their work, you won't reap any benefits. It's all about absorption!

There may be an alternative solution

We can consume far more nutrients through our diet than through pills and potions. Indeed, according to recent studies, we could get most—if not all—of our nutrients from food alone. That’s right: Just eat right and you may not need to supplement your diet with pills or powders. Although you should always consult with your doctor before starting any supplements, studies show that eating well is vital to ensuring proper nutrition. So ditch those supplements and spend your money on real food instead. You’ll be healthier in no time. 

If you choose to take a multivitamin (or many), select brands made by quality companies that use high-quality, natural ingredients. Also, look out for minerals labeled chelated—this means they have been bonded to amino acids that help absorb them into your body. Some products are even designed as part of larger wellness plans and might include probiotics or certain blends designed around specific ailments like menopause or cancer prevention. If you do go down the vitamin supplementation route, remember one thing: Always read directions carefully and only consume what you actually need; vitamin overdoses can cause serious health problems in some cases so proceed with caution!

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