In today’s health-conscious world, dietary supplements have become a staple in many people’s daily routines. But what exactly are they, and how do they fit into our overall health picture?
What Are Dietary Supplements?
So, just what is the definition of a dietary supplement? A dietary supplement is a product intended to add nutritional value to your regular diet. Unlike conventional foods, supplements are not meant to replace meals but to complement them. These supplements are not magic pills, and are not meant to replace eating a balanced diet! The benefits you may get from a dietary supplement are benefits you can also get from eating a variety of healthy fruits and vegetables, whole grains, good lean protein sources, etc. For someone who eats a balanced diet, supplementation may be used to enhance recovery in athletes, support muscle growth and repair, or many even be used for regional purposes! (Read on to learn more about this!)
Supplements come in various forms, including tablets, capsules, powders, bars, gummies, and liquids. Common types of dietary supplements include:
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Vitamins: such as vitamin D, vitamin C, and B vitamins
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Minerals: like calcium, magnesium, and iron
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Herbs and Botanicals: such as echinacea, ginseng, and turmeric
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Amino Acids: like creatine and glutamine
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Probiotics: live microorganisms that may offer health benefits when consumed in adequate amounts
These supplements are often used to fill nutritional gaps, support overall health, or address specific health concerns.
The Role of Dietary Supplements in Health
While a balanced diet rich in fruits, vegetables, whole grains, and lean proteins is the best way to meet your nutritional needs, supplements can play a supportive role. As a soon-to-be Dietitian, I have seen supplementation beneficial for individuals for a variety of reasons:
- Chronic Diseases – Oftentimes chronic diseases effects the bodies nutritional needs. Certain diseases can lower or raise caloric needs, while others effect proteins, vitamins, or minerals. If you are someone with a chronic disease and want to learn more about taking supplements for your individual condition, starting consultation with a Registered Dietitian is the best way to go.
- Pregnancy or Breastfeeding – Pregnancy or Breastfeeding are both temporary conditions that raise the caloric needs (or energy needs) of an individual. Here is a good resource to learn more about supplement needs or dietary changes that occur during pregnancy.
- Individuals living in certain regions – Vitamin D is present in some food sources, but our bodies also synthesizes it when our skin comes in contact with sunlight. For individuals who live in cloudy climates or do not make it outside much, vitamin D supplementation may be necessary. Certain regions also have different nutritional statuses in their soil, and will vary a lot on location how much one food is providing nutritionally.
- Recovering from illness or injuries – Individuals who experienced a illness or injury recently may have higher caloric needs. Recommendations for supplementations for illness or injuries should come from your healthcare provider.
- Older Adults – Older adults have different healthcare needs, and many require supplementation, especially as their dietary habits change over time.
- Dietary Restrictions – People who can not eat certain foods may be at risk for deficiencies. For example, vegan or vegetarian diets may be lacking in iron if plant based consumption iron is not high enough. It is not uncommon to see individuals following certain diets to supplement.
Regulation and Safety Considerations
The FDA regulates dietary supplements under a different set of regulations than those covering “conventional” foods and drug products. Unlike prescription medications, supplements do not require FDA approval before they are marketed. Manufacturers are responsible for ensuring their products are safe and that their labeling is truthful and not misleading.
Unfortunately, some supplements have been found to contain harmful ingredients or contaminants. Therefore, it’s crucial to choose supplements from reputable brands that adhere to good manufacturing practices and have their products tested by third-party organizations.
For example, lets look at this Multivitamin Supplement I found on Amazon.
Click on the link and take a look at the second image. This image shows us a variety of different 3rd party testing this company when through. Including:
- USP Verified
- Non GMO Project Verified
- Clean Label Project Verified
- B Corporation Verified
- SlimeCo Certified
These certifications, most notably the USP and Clean Label ones, tell me a lot about this company and that this product is less likely to contain harmful or unlabeled ingredients!
I look for brands that have stamps of approval from supplement testing companies. Oftentimes, going through a third party will mitigate a lot of risk for consumers.
DISCLAIMER: At the time of writing, Rachel Eileen is not currently a Registered Dietitian Nutritionist (RDN) and all information in this post is and should be considered her opinion and is not medical advice. Any injury or ill harm occurring as a result of this publication is not the responsibility of Rachel Eileen.
References
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U.S. Food and Drug Administration (FDA). (n.d.). Dietary supplements. Retrieved May 28, 2025, from https://www.fda.gov/food/dietary-supplements
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U.S. Food and Drug Administration (FDA). (n.d.). FDA 101: Dietary supplements. Retrieved May 28, 2025, from https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
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National Institutes of Health (NIH), Office of Dietary Supplements. (n.d.). Questions and answers on dietary supplements. Retrieved May 28, 2025, from https://ods.od.nih.gov/healthinformation/ds_whatyouneedtoknow/
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Johns Hopkins Medicine. (n.d.). Dietary supplements. Retrieved May 28, 2025, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/dietary-supplements
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National Institutes of Health (NIH), Office of Dietary Supplements. (n.d.). Background information: Dietary supplements – Consumer. Retrieved May 28, 2025, from https://ods.od.nih.gov/factsheets/dietarysupplements-Consumer/
- National Institutes of Health (NIH), Office of Dietary Supplements. (n.d.). Vitamin D – Health Professional. Retrieved May 28, 2025, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
