A recent report by CBS News about 5 deaths in Japan linked to taking red yeast rice supplements, which many take because it supposedly helps to lower cholesterol, caught our eye. The products were recalled by Kobayashi Pharmaceutical Co. and contain benikoji, an ingredient derived from a species of mold. For now, no products containing benikoji have been recalled in the U.S. or linked to health issues. However, this raises the question of how safe supplements are and what you need to know before taking them.

What are Dietary Supplements

Dietary supplements are products intended to supplement or enhance your diet. They can include vitamins, minerals, herbs, amino acids, enzymes, botanicals, and other ingredients. These supplements come in various forms, such as tablets, capsules, gummies, powders, extracts, or liquids. Here are some key points about dietary supplements:

1. Variety of Ingredients: Dietary supplements can contain a wide range of nutrients and substances. Popular examples include:
   • Vitamins: Like vitamin D and B12.
   • Minerals: Such as calcium and iron.
   • Herbs: Echinacea, garlic, and others.
   • Fish Oils: Rich in omega-3 fatty acids.
   • Probiotics: Beneficial for gut health.
2. Supplement Facts Label: Products sold as dietary supplements come with a Supplement Facts label. This label lists the active ingredients, serving size, and other components. Your health care provider may recommend a different serving size based on your needs.
3. Effectiveness: Some supplements can help you get essential nutrients if your diet lacks variety. For example:
   • Calcium and Vitamin D: Support bone health.
   • Folic Acid: Reduces the risk of certain birth defects.
   • Omega-3 Fatty Acids: May benefit heart health.
   • AREDS Formula: Slows vision loss in age-related macular degeneration (AMD).
4. Safety and Risk: Be cautious when taking supplements. They can have strong effects on the body. Side effects are more likely at high doses or when substituting them for prescribed medications. Always consult your health care provider before starting any new supplement.

Remember that while supplements can be helpful, they cannot replace a balanced diet. Eating a variety of nutritious foods remains essential for overall health and well-being.

What are some common misconceptions about supplements?

Let’s debunk some common myths about dietary supplements. It’s essential to separate fact from fiction to make informed decisions. Here are a few misconceptions:

1. More is Always Better: Contrary to this belief, more vitamins or minerals are not always better. In fact, excessive dosages can be dangerous. For instance:
   • Vitamin C: Taking too much vitamin C can interfere with copper absorption and lead to toxicity.
   • Phosphorus: Excessive phosphorus can hinder calcium absorption.
   • Vitamins A, D, and K: The body cannot easily eliminate large doses of these vitamins, leading to potential toxicity.
2. “Natural” Means Safe: Unfortunately, the term “natural” on a supplement label doesn’t guarantee safety or effectiveness. Even natural compounds can have adverse effects. For instance, cyanide is a natural compound produced by ferns, but it’s highly toxic¹.
3. Instant Magic Pills: Supplements are not magical cure-alls. They complement a healthy lifestyle but cannot replace a balanced diet. Nutrients from whole foods are more beneficial than isolated supplements.
4. No Such Thing as Too Many Supplements: Overloading on supplements can harm your health. For example:
   • Vitamin A: Excessive vitamin A can damage the liver.
   • Iron: Too much iron can cause digestive issues.
   • Vitamin D: Long-term overdose can lead to hypercalcemia, affecting bones, heart, and kidneys.

Remember, supplements should be used judiciously, and consulting a healthcare provider is crucial. 😊

Are Dietary Supplements Regulated?

“Many people purchase dietary supplements and herbal medicines online or over the counter, assuming they are regulated like drugs. But the FDA does not verify supplements’ listed ingredients, and while federal law requires pharmaceuticals to meet specific standards, the rules are less stringent when it comes to supplements.” CBS News

While dietary supplements are regulated by the FDA (U.S. Food and Drug Administration), they are regulated differently from both conventional foods and drugs. Here’s how:

1. Regulation Under DSHEA: The Dietary Supplement Health and Education Act of 1994 (DSHEA)outlines the regulations for dietary supplements. Under DSHEA:
   • Manufacturers and Distributors: They are prohibited from marketing adulterated or misbranded products. They must evaluate safety and labeling before marketing.
   • FDA Oversight: The FDA has the authority to take action against any adulterated or misbranded dietary supplement product after it reaches the market.
2. Supplement Facts Label: Dietary supplements come with a Supplement Facts labelthat lists active ingredients, serving size, and other components. It’s essential to consult a healthcare provider before starting any new supplement.
3. Safety and Effectiveness: While supplements can be helpful, they cannot replace a balanced diet. Nutrients from whole foods are more beneficial than isolated supplements.

Remember to make informed choices and consult a healthcare professional when considering dietary supplements!