Being Supplement Savvy
Ellen Coleman, RD, MA, MPH © 2004

Many dietary supplements including vitamins, minerals, amino acids, herbs and other botanicals are marketed to improve their performance and health. Some dietary supplements may be safe and provide health or performance benefits, while others may be ineffective, dangerous, or contain ingredients banned by athletic organizations. Considering the plentiful and confusing information that is available regarding dietary supplements, it is a challenge to sort out trustworthy information from questionable information. The following information can be helpful for evaluating dietary supplements and making knowledgeable decisions when choosing supplements.

The Food and Drug Administration (FDA) does not review dietary supplements for safety, effectiveness, purity, or potency before they are marketed. The amount of the active ingredient may be higher or lower than the amount listed on the product label in products with poor quality control. A supplement may also contain contaminants or dangerous levels of active ingredients that may cause injury or death. The FDA has the duty to take action against any unsafe dietary supplement that reaches the market. If the FDA can prove that claims on dietary supplements are false and misleading, the agency may take action against these products.

First, consider the total diet. By definition, a supplement is a substance to augment the diet. Supplements are not meant to replace eating a wide variety of healthful food. Information on vitamin and mineral functions, potential benefits, and upper safe limits of intake is available at the National Academy of Sciences web site at:
http://www.iom.edu/iom/iomhome.nsf/Pages/FNB+Reports

Check with a doctor or other healthcare provider before using a supplement. Just because a product contains "natural" ingredients does not mean that it is safe. Some products may interact with prescription and over-the-counter medications (as well as other supplements) and cause serious adverse effects. Certain supplements such as herbs can have unwanted effects during surgery. Read the product label, follow all directions, and heed any warnings. Harmful effects from the use of dietary supplements should be reported to the FDA MedWatch Hotline at 800-332-1088.

Some dietary supplements may contain ingredients such as androstenedione in "anabolic/weight gainer" products and ephedrine in "fat burning/energy enhancing" products that can cause positive drug tests for banned substances. The product may use an unfamiliar name for the ingredient or the ingredient may not be declared on the supplement label. At the very least, the unwitting use of banned products may result in a doping suspension.

Next: "Tips for Choosing Supplements"