It's estimated that more than half of the adults in the United States take one or more dietary supplements each day. This may include traditional vitamins and minerals, as well as phytonutrients (plant nutrients), herbal products, fiber and protein sources in pill or liquid form.

Nutrition experts agree that food should be the first source of your nutrients but there are times in our life when a dietary supplement is important. Dietary supplements may be recommended as a special boost of nutrition following surgery, chemotherapy, or illness. Others who may benefit are people with a decreased appetite or on medications that block certain nutrients.

High levels of some nutrients and some herbal or botanical products can cause some effects that are not good for your health, especially if you are on medications. Many of the more traditional nutrients have an upper level of safety set for daily use. And some foods (like cereals, drinks and juices, snack bars) are already fortified with nutrients at a high level. Add up the amount in traditional food with the fortified products and the supplements and you may have reached a limit that exceeds the good-for-you level.

All of this adds up to some important considerations for choosing supplements:

• Supplements and fortified foods can make an important contribution to your health and well-being, but it's important to choose wisely and know what works best for your health profile.
• Picking what's right for you starts with your physician and your pharmacist to ensure you could benefit from supplements and that the ones you choose are compatible with your medications. A licensed and registered dietitian can also help you evaluate your overall nutritional needs and how supplements may help.
• Multivitamin/mineral supplements are the most popular and, in a fast-paced, grab-and-go world, can help provide an important nutrient boost.
• A general guideline to use is to choose a multivitamin that has no more than 100% of the Daily Value (DV) for a variety of nutrients and choose a supplement targeted to your age group because your need for some nutrients are based on age and life-status. For example, for women who have reached menopause, iron, a nutrient important in younger years, is generally supplemented at a lower level.
• Supplementing with single nutrients or combinations of nutrients should always be discussed with your health-care team. Some nutrients are absorbed more completely when they are paired and the effect of medications should be considered. Even the form of the nutrient and how it should be taken in combination with food or medications can make a difference. This is when a registered dietitian can help, starting with your food choices.

Your dietary needs are a balance of the food you eat, your timing of meals, exercise and activity, genetics and your health. Like everything regarding your health, your needs are unique.

Have a question for Judy about this article or need some healthy recipes?
Send her an e-mail at nutritionist@GiantEagle.com.

September 2009