Why Most Vitamins and Supplements May Not Improve Your Health

Despite the widespread popularity of dietary supplements in the United States, a growing number of health experts argue that many of these products offer little benefit and may even be a waste of money.

Supplements Lacking Proven Benefits

Multivitamins are among the most frequently purchased supplements, yet research consistently shows no significant impact on disease prevention or overall life expectancy in healthy adults. The U.S. Preventive Services Task Force (USPSTF) strongly advises against using vitamin E and Beta Carotene supplements to prevent heart disease or cancer.

According to Dr. John Wong, a professor of medicine at Tufts University and member of the USPSTF, vitamin E supplements do not confer protective benefits against cancer or heart disease. In fact, Beta Carotene can increase lung cancer risk for individuals with existing risk factors, such as smoking or asbestos exposure.

Furthermore, some supplements can interfere with medications. For instance, St. John’s wort, often used for depression and sleep issues, may compromise the effectiveness of birth control pills.

Even when supplements do not pose harm, excessive consumption may result in them being unused by the body, rendering them unnecessary.

Why People Continue Taking Supplements

Despite limited evidence of multivitamins or mineral supplements' effectiveness, Americans spend billions on dietary supplements annually. This trend persists because people often prefer the tangible action of taking a pill over committing to lifestyle changes involving diet and physical activity.

Melissa Majumdar, a registered dietitian and bariatric surgery coordinator at Emory University Hospital Midtown, explains, "It’s often easier to take a pill than invest in behavior, diet, and lifestyle change."

Consumers should be cautious about misleading claims on supplement labels, as the Food and Drug Administration (FDA) does not regulate dietary supplements for safety or efficacy. Some products boast unproven claims, like "no side effects" or superiority over prescription drugs.

When Supplements Might Be Necessary

While many supplements lack substantial benefits, the USPSTF does endorse certain ones. Folic acid, or vitamin B9, is highly recommended for pregnant women, earning an "A" rating for its role in preventing specific birth defects. Since it can be challenging to consume adequate amounts through diet alone, folic acid supplements may be essential.

Additionally, vitamin D is another nutrient that is difficult to source solely from food. Certain individuals, particularly those with darker skin, living in northern latitudes, or avoiding sun exposure, may struggle to obtain sufficient vitamin D naturally. Emma Laing, a clinical professor at the University of Georgia and spokesperson for the Academy of Nutrition and Dietetics, highlights this issue.

Despite its importance, consuming too much vitamin D can lead to health problems such as kidney stones and confusion. A blood test from your healthcare provider can help determine the need for vitamin D supplementation.

In conclusion, while dietary supplements are prevalent, many offer limited health benefits. Careful consideration and consultation with healthcare professionals are essential in choosing which supplements, if any, are necessary for individual needs.