Veggie Blog

Supplements have been a part of health routines for a very long time. The old version of this post argued that you should take them because modern life exposes us to toxins, that stress lowers your resistance, and that supplements make dieting safe and can help you lose weight. Those claims are not supported by good evidence, so this rewrite explains what supplements are, how they are regulated and which claims deserve a second look.

What counts as a dietary supplement?

Dietary supplements are products you take by mouth to add to your diet. As the old post said, they come in many forms and may provide vitamins, minerals, herbs and other botanicals, or amino acids. According to the NIH Office of Dietary Supplements (ODS), they come as tablets, capsules, gummies, powders and drinks, and some are even energy bars. They are intended to supplement the diet, not replace meals. That description matches the old post and is a good starting point for understanding what you are buying.

How are supplements regulated?

Less strictly than medicines. The U.S. Food and Drug Administration regulates supplements under the Dietary Supplement Health and Education Act of 1994. Under that law, manufacturers and distributors are responsible for evaluating the safety and labeling of their products before marketing, and the FDA can act against adulterated or misbranded products after they reach the market. ODS adds that, unlike medicines, supplements do not need to be approved by the FDA before they are sold, and the FDA does not determine whether they are effective. So the company, not the government, decides in the first place that a product is safe and truthfully labeled.

What do the label claims mean?

Supplement labels may say that a product promotes health or supports a body part or function, such as heart health or the immune system. ODS explains that these claims must be followed by the words that the statement has not been evaluated by the FDA and that the product is not intended to diagnose, treat, cure or prevent any disease. If a label does claim to cure or treat a disease, that is a sign that something is wrong. NCCIH reports that a 2022 review of 27 ingredients promoted for immune function found rigorous human studies for only eight, and even those could not support firm conclusions.

Do supplements remove toxins?

This was the first reason the old post gave, and it is not supported. The National Center for Complementary and Integrative Health says that a 2015 review found no compelling research to support the use of “detox” diets for eliminating toxins from the body. Your liver, kidneys and other organs already handle waste, and no supplement has been shown to speed that up. Our guide to detox supplements and what the evidence says covers this in more detail. The old post also mentioned a supplement called glyconutrients for stress. I could not find reliable evidence for it, so it is not repeated here.

Who may benefit from a supplement?

Some people have a real reason. ODS says that some supplements have clear roles: calcium and vitamin D help keep bones strong, and folic acid decreases the risk of certain birth defects. People with a diagnosed deficiency, a restricted diet or certain medical conditions may need one, and a doctor can advise you. The old post suggested that people who exercise a lot or who diet need more nutrients. That can be true in specific cases, but most people who eat a varied diet get what they need from food. Our posts on supplements for building muscle and vitamins and your health look at the specific cases.

What about weight-loss supplements?

The old post said that you can buy supplements to help you lose weight as well. That is the category where caution is most needed. NCCIH warns that some products promoted mainly for weight loss, sexual enhancement and bodybuilding may contain prescription drugs not allowed in supplements, or other ingredients that are not listed on the label, and some may be unsafe. Our guide to diet pills: types, safety and who should avoid them explains what to check.

How should you decide?

Ask three questions: Do I have a reason to take it? Is the product tested by an independent group, such as NSF International or ConsumerLab.com? And have I told my doctor and pharmacist? Seals do not guarantee safety, but they show the product contains what the label says. See also Dietary Supplements: What You Need To Know for the full ODS consumer guide.