Part 7: Keep it going: Weight Maintenance

The term “dietary supplement” can be used for anything that you take orally to enhance your usual food intake. Dietary supplements include vitamins, minerals, amino acids, protein powders, and herbal products. Supplements do not have to be approved by the FDA.

Reasons to Take a Supplement:

•  Females who are pregnant or breastfeeding need more iron, folic acid, and calcium.

•  Females with excessive menstrual bleeding may need to take an iron supplement.

•  Some vegetarians may not get enough calcium, iron, zinc, and vitamin B12.

•  Older adults and people with little exposure to sunlight may need a vitamin D supplement.

•  People with certain disorders or diseases and people who take some medications may need a supplement. For example, people with high blood pressure who take a water pill may need to take a potassium supplement.

Ask your doctor if you need any vitamin and/or mineral supplement due to a medical condition or any medication(s) you take. Supplements can interact with food and other medications.

HealthyLife® Weigh Guidelines:

1. Healthy adults and children can get the nutrients they need by choosing a variety of foods rather than taking supplements. This reduces the risk of deficiencies, as well as excesses.

a. Do not take supplements that contain more than 10 times the Recommended Daily Intake (RDI) for a nutrient, particularly fat soluble vitamins (A, D, E, and K). The mineral selenium can also be harmful if taken in large amounts.

b. The maximum value of vitamins is in food rather than supplements. It’s much better to get your vitamins and minerals from food rather than from pills. Unlike supplements, fruits, vegetables, and grains have dietary fiber that is beneficial, promotes regularity, and aids in the prevention of disease.

2. Some supplement ingredients can be seriously harmful. Examples include high potency doses of some vitamins, such as niacin, amino acids (e.g., L-tryptophan) and herbs (e.g., chaparral, comfrey, and germander).

3. Supplements may not be pure. If you have allergies, be sure to follow recommendations from your doctor or allergist before taking a supplement.

Bottom Line: You should eat healthy foods to get needed nutrients. Consult your doctor or registered dietitian if you think taking vitamin/mineral supplements could benefit you.

Resources for Supplement Information:

Center for Food Safety and Applied Nutrition

www.fda.gov/about-fda/fda-organization/center-food-safety-and-applied-nutrition-cfsan

Food and Nutrition Information Center

www.nal.usda.gov/fnic

National Center for Complementary and Integrative Health (NCCIH)

www.nccih.nih.gov

National Institute of Health: Office of Dietary Supplements

https://ods.od.nih.gov