Supplements: What You Need to Know Before Buying

In today’s health-conscious world, supplements are everywhere. They’re promoted by influencers, neighbors, family members, and even health professionals. With so many options, the world of supplements can feel overwhelming. Supplements include vitamins, minerals, herbs, and other substances designed to support health—but before purchasing any over-the-counter product, it’s important to understand a few key facts.

How Supplements Are Regulated

The FDA regulates dietary supplements, but not in the same way it regulates prescription or over-the-counter medications. Unlike medications, supplements do not need to be proven effective before hitting the market. Instead, manufacturers are responsible for ensuring safety and accurate labeling—but they don’t have to submit this data to the FDA beforehand.

This means a supplement company can make claims such as “supports heart health,” “boosts metabolism,” or “enhances GLP-1 response” without submitting strong scientific evidence to back it up.

Ingredient Accuracy

Another concern is whether labels truly reflect what’s inside the bottle. A 2023 study of sports enhancement supplements found that 89% did not accurately declare their ingredients, raising questions about both safety and effectiveness.

While the FDA doesn’t regulate this directly, some third-party certifications can help verify ingredient accuracy (though not safety or effectiveness). Look for seals such as:

• NSF International (NSF)

• U.S. Pharmacopeia (USP)

• ConsumerLab.com (CL)

These certifications on a label can provide more confidence in what you’re buying.

Potential Risks and Interactions

Although many supplements are safe, some can interact with medications or worsen health conditions:

• Fish oil (omega-3s): May increase bleeding risk when taken with blood thinners.

• Calcium: Can raise kidney stone risk and interfere with iron absorption.

• Red yeast rice: May cause liver damage.

That’s why it’s always best to check with your doctor, pharmacist, or dietitian before starting any supplement.

When Supplements Can Help

There are well-researched vitamins, minerals, and herbs that offer real health benefits:

• Calcium & Vitamin D: Support strong bones.

• Folic acid: Reduces the risk of neural tube defects in babies.

• Omega-3 fatty acids: Help lower risk of heart disease.

• Fiber: Can lower cholesterol, improve blood sugar, and support healthy digestion.

Even so, supplements are not meant to replace food. They should be used to fill nutritional gaps when needed. For example, people with osteoporosis may be advised to take calcium and vitamin D supplements, alongside a diet rich in these nutrients, while being closely monitored by their healthcare team.

The Bottom Line

Supplements can play a helpful role in maintaining health, but they are not one-size-fits-all—and they are not a substitute for a balanced diet. Before adding any supplement to your routine, make sure it’s safe, evidence-based, and appropriate for your individual needs.