Veggie Blog

Stories about poor health are everywhere, and so are the companies promising that a vitamin or supplement will fix it. The old version of this post gave sensible advice in a confused way: eat well, exercise, ask a professional and check with your doctor before you buy anything. That core message is right, so I have kept it and rewritten the rest with guidance from the National Institutes of Health.

Where should you start?

With the food on your plate. The old post said that diet is the place to start because it can make the biggest improvement to your health. The NIH Office of Dietary Supplements (ODS) agrees in spirit: it says supplements can help you get adequate amounts of essential nutrients if you do not eat a nutritious variety of foods, but they cannot take the place of the variety of foods that are important to a healthy eating routine. Salads, vegetables, fruit and whole grains do far more than a pill can. Our post on getting the right amount of vitamins shows how food covers most needs.

Do supplements always help?

Not necessarily. The National Center for Complementary and Integrative Health says that strong evidence to back up claims made for dietary supplements is often lacking. It gives an example: a 2022 review of 27 ingredients commonly used in immune-health supplements found rigorous studies in people for only eight of them, and even those were not strong enough to allow definite conclusions. NCCIH also notes that “natural” does not always mean “safe.” The old post’s advice to research what companies offer so that you are not wasting your money is sound.

Which people are more likely to need one?

Some groups have specific needs. Folic acid, for instance, decreases the risk of certain birth defects, according to ODS, and calcium and vitamin D help keep bones strong. People who eat no animal foods may need vitamin B12, and a doctor or dietitian can tell you whether that applies to you. If you suspect you are low in something, a blood test is better than guessing. Our guide to vitamin deficiency explains who is at risk and how to test.

Why see a professional?

The old post said that different people have different needs and that a qualified professional can help you decide, and that is true. A doctor or a registered dietitian can look at your diet, your health conditions and your medicines. This matters because, as NCCIH explains, dietary supplements may interact with your medications or pose risks if you have certain medical problems or are going to have surgery. ODS adds that some supplements can increase the risk of bleeding or change your response to anesthesia. Tell every health care provider about everything you take, including vitamins, herbs and protein powders.

What should you watch out for in a product?

Be careful with products promoted mainly for weight loss, sexual enhancement or bodybuilding. NCCIH warns that some of them may contain prescription drugs that are not allowed in dietary supplements, or other ingredients not listed on the label, and that some of these ingredients may be unsafe. Also remember that the FDA does not determine whether supplements are effective before they are marketed. ODS explains that quality seals from organizations such as NSF International or ConsumerLab.com show a product was properly made and does not contain harmful levels of contaminants, but they do not guarantee that it is safe or effective. Our post on choosing and using supplements wisely goes into more detail.

What about exercise?

The old post made the point that supplements will do something but exercise will do a lot for your body, and that is true. Regular physical activity does more for heart health, mood and sleep than almost any pill. The Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes of moderate aerobic activity a week for adults, plus muscle-strengthening on at least two days. If you are planning a new exercise program and taking supplements, tell your doctor about both.

What is the practical summary?

Eat a varied diet, stay active, and see a professional before you buy anything that claims a big result. If you do decide to take a supplement, pick one with a clear label, avoid megadoses, and read about it on a reliable source such as ODS: Dietary Supplements: What You Need To Know. Our guide to how and when to take supplements explains timing and combinations.