Be cautious about taking dietary supplements, beyond a standard prenatal supplement, if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their health care provider.

Many supplements have not been well tested for safety in children and in those who are pregnant or nursing. If you think that you have had a bad reaction to a dietary supplement, let your health care provider know.

They may report your experience to FDA. You may also submit a report directly to FDA by calling FDA or completing an online form. You should also report your reaction to the manufacturer by using the contact information on the product label.

FDA has established Good Manufacturing Practices GMPs that companies must follow to help ensure the identity, purity, strength, and composition of their dietary supplements. These GMPs can prevent adding the wrong ingredient or too much or too little of the correct ingredient and reduce the chance of contamination or improper packaging and labeling of a product.

FDA periodically inspects facilities that manufacture supplements. Several independent organizations offer quality testing and allow products that pass these tests to display a seal of quality assurance that indicates the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.

These seals do not guarantee that a product is safe or effective. They can help you determine which supplements, if any, might be valuable for you.

Keep a complete record of any dietary supplements and medicines you take. The Office of Dietary Supplements website has a useful form, My Dietary Supplement and Medicine Record , that you can print and fill out at home.

For each product, note the name, the dose you take, how often you take it, and the reason for use. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose , mitigate , prevent, or cure diseases. FDA is the federal agency that oversees both supplements and medicines, but FDA regulations for dietary supplements are different from those for prescription or over-the-counter medicines.

Medicines must be approved by FDA before they can be sold or marketed. Supplements do not require this approval. Supplement companies are responsible for having evidence that their products are safe, and the label claims are truthful and not misleading.

However, as long as the product does not contain a new dietary ingredient one introduced since October 15, , the company does not have to provide this safety evidence to FDA before the product is marketed. Dietary supplement labels may include certain types of health-related claims.

Manufacturers are permitted to say, for example, that a supplement promotes health or supports a body part or function like heart health or the immune system.

This product is not intended to diagnose, treat, cure, or prevent any disease. Manufacturers must follow GMPs to ensure the identity, purity, strength, and composition of their products. If FDA finds a dietary supplement to be unsafe, it may remove the product from the marketplace or ask the manufacturer to voluntarily recall the product.

FDA monitors the marketplace for potential illegal products that may be unsafe or make false or misleading claims.

The Federal Trade Commission , which monitors product advertising, also requires information about a supplement product to be truthful and not misleading. The federal government can take legal action against companies and websites that sell dietary supplements when the companies make false or deceptive statements about their products, if they promote them as treatments or cures for diseases, or if their products are unsafe.

National Institutes of Health NIH supports research and provides educational materials on dietary supplements.

FDA issues rules and regulations and oversees dietary supplement labeling, marketing, and safety. Recall notices are also posted on the FDA webpage or you can subscribe to receive FDA notices of recalls, market withdrawals, and safety alerts.

Vitamin D is needed to absorb calcium from the intestines; that's why vitamin D is so important for healthy bones. Current guidelines call for IU international units a day below age 71 and IU a day thereafter.

But many experts recommend to 1, IU a day for most adults; daily doses up to 4, IU are considered safe, but more can be toxic. It's very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources. So supplements do make good sense for most adults.

The form known as vitamin D 3 is usually recommended, but D 2 is also effective; for best results, take your vitamin D along with a meal that has some fat. If you want to be sure you need this supplement, ask for a blood test; levels of at least 30 nanograms per milliliter are considered best.

Vitamin E, vitamin A, beta carotene, and vitamin C were the favorites of the s and early '90s. But many careful randomized clinical trials have not shown any benefit against heart disease, cancer, or other illnesses.

And that's not the worst of it. In fact, even moderately high doses of vitamin A increase the risk of hip fractures, and high levels of vitamin A have been linked to an increased risk of prostate cancer; beta carotene increases lung cancer risk in smokers; and vitamin E increases the risk of prostate cancer and has been linked to an increase in respiratory infections, heart failure, and the overall death rate.

Do not take antioxidant supplements. One exception: people with moderate or advanced age-related macular degeneration AMD benefit from special antioxidant supplements that also contain zinc. Unfortunately, though, this preparation does nothing to prevent AMD in people who have healthy eyes.

Vitamin B 12 is found only in animal-based foods, so strict vegetarians may need supplements. In addition, many older people don't make enough of the stomach acid that's needed to liberate B 12 from animal products so it can be absorbed.

But B 12 is also added to fortified grain products and other foods, and this synthetic B 12 is easy to absorb even without stomach acid. That means a single bowl of cereal can provide your RDA of 2. Still, if your fortified grain consumption is erratic, a B 12 supplement is reasonable.

Folate is more complex. The vitamin is essential for the production of red blood cells, and it has an important role in DNA production and in repairing defects in the genetic code. Although folate is present in a variety of leafy green vegetables, fruits, legumes, and meats, until the late s, many Americans didn't get their RDA of mcg from foods — and folate deficiencies during pregnancy sharply increase the risk of devastating birth defects.

That's why the U. and Canadian governments issued regulations mandating folic acid fortification of all grain products including cereal, bread, flour, pasta, and rice from onward. Folate fortification has eased the birth defect problem, but obstetricians still recommend supplements for women who are trying to conceive or who are already pregnant.

Despite their iconic status, there is no evidence that multivitamins enhance health and well-being or prevent illness. Without disputing these conclusions, many doctors have continued recommending and taking multivitamins. One rationale is that they are a convenient and inexpensive way to get vitamin D — but most preparations provide just IU, much less than the to 1, IU currently in favor.

Fish oil. For years, doctors have known that people who eat fish regularly enjoy some protection against heart disease and stroke. But check with your doctor first. People who eat fish at least twice a week are not likely to benefit from extra fish oil.

Most people think of fiber supplements as a treatment for constipation. But a high intake of fiber has many potential benefits for several health conditions, ranging from heart disease and obesity to hernias, varicose veins, and diverticulitis.

The National Academy of Medicine recommends 38 grams of fiber a day for men younger than 50, 30 grams a day for older men, 25 grams a day for women younger than 50, and 21 grams a day for women over Whole grains, fruits, vegetables, nuts, and seeds are the best sources of fiber, but many people need supplements to meet these goals.

If you need supplementary fiber, consider psyllium, which has the added benefit of lowering cholesterol levels. Few men had heard of this mineral until , when American researchers reported that it appeared to reduce the risk of prostate cancer. Subsequent reports were mixed, raising doubts.

Then in , a 35,man multinational trial of selenium and vitamin E, alone or in combination, reported that neither selenium nor vitamin E had any benefit against prostate cancer.

These types of supplements may be particularly susceptible to containing these undisclosed ingredients. Finally, consumers can look up information on specific vitamins, minerals, and botanicals on trustworthy websites , including those run by the Memorial Sloan-Kettering Cancer Center and the National Institutes of Health.

Zhang notes that the scientific evidence could always evolve as researchers continue to study nutritional supplements. But for now, there are more reliable ways to improve health.

Folic acid during pregnancy: Folic acid supplementation during pregnancy is well established to help prevent birth defects. Fiber: Fiber supplements like psyllium may help reduce constipation, prevent heart disease, and lower cholesterol —though getting fiber from your diet also provides the vitamins and micronutrients found in whole foods.

Melatonin: It may help with jet lag. However, the evidence that it helps with insomnia or sleep disorders is not particularly strong. Calcium and vitamin D after menopause: Postmenopausal women may benefit from taking calcium and vitamin D supplementation to prevent bone loss.

A supplement mix for adults with age-related macular degeneration: A combination of zinc, vitamins C and E, copper, lutein, and zeaxanthin may help slow vision loss in people with this eye disease.

Antioxidants: Comprising vitamins A, C, and E, as well as selenium, beta carotene, and folate, antioxidants have been touted as having numerous health benefits, but so far they have not lived up to the hype.

Omega-3 fatty acids : Eating foods rich in omega-3 fatty acids, like fish, has been shown to protect against heart disease—but whether they offer the same protection when consumed in supplement form is still unclear.

Some studies indicate that they may help protect against certain heart conditions, whereas others showed no benefit. Contact us at letters time. By Sandeep Ravindran. April 28, AM EDT. Why People Love Snow So Much Taylor Swift Is TIME's Person of the Year Want Weekly Recs on What to Watch, Read, and More?

Sign Up for Worth Your Time. One rationale is that they are a convenient and inexpensive way to get vitamin D — but most preparations provide just IU, much less than the to 1, IU currently in favor.

Fish oil. For years, doctors have known that people who eat fish regularly enjoy some protection against heart disease and stroke. But check with your doctor first.

People who eat fish at least twice a week are not likely to benefit from extra fish oil. Most people think of fiber supplements as a treatment for constipation. But a high intake of fiber has many potential benefits for several health conditions, ranging from heart disease and obesity to hernias, varicose veins, and diverticulitis.

The National Academy of Medicine recommends 38 grams of fiber a day for men younger than 50, 30 grams a day for older men, 25 grams a day for women younger than 50, and 21 grams a day for women over Whole grains, fruits, vegetables, nuts, and seeds are the best sources of fiber, but many people need supplements to meet these goals.

If you need supplementary fiber, consider psyllium, which has the added benefit of lowering cholesterol levels. Few men had heard of this mineral until , when American researchers reported that it appeared to reduce the risk of prostate cancer.

Subsequent reports were mixed, raising doubts. Then in , a 35,man multinational trial of selenium and vitamin E, alone or in combination, reported that neither selenium nor vitamin E had any benefit against prostate cancer. Selenium also appears to increase the risk of diabetes, and earlier studies dashed preliminary hopes that the supplement might protect against heart attacks.

Selenium is not for you. It's a disappointing scorecard. Most people stand to benefit from vitamin D, many from fiber, and some from fish oil. And sorry to say, popular supplements used to treat medical problems fare no better.

It's often hard to balance sober scientific judgments against simple, forceful claims for health in a pill. If you are considering taking a supplement, here are a few cautions:. Until or unless better oversight is available, supplements are likely to remain the Wild West of American health. At present, only a few are likely to help, some may do more harm than good, and most will be little more than expensive disappointments.

But false hopes can be toxic in their own right if they keep you from taking good care of yourself or getting the medical care you need. So even if you take supplements, be sure to eat well, exercise regularly, and work with your doctor to keep your cholesterol, blood pressure, and blood sugar in good control.

And while you're seeing your doctor for check-ups, screening tests, and treatments, be sure to tell him about all your supplements.

Many people are reluctant to tell physicians that they use alternative or complementary therapies, but full disclosure is important for health, particularly since supplements can have adverse interactions with medications. To maintain a healthy weight, consider taking Cooper Complete Advanced Daily Probiotic and Microbiome Fiber.

Physical activity is not only beneficial for your physical health but your mental health, too. As we age, it can become harder to move the same way we used to and may even cause joint pain.

Overexercising, high-impact physical activity and even aging can cause joint pain. But exercise is also helpful in reducing joint pain and stiffness due to arthritic conditions.

Cooper recommends getting at least 30 minutes of collective or sustained aerobic activity most days per week in addition to at least two days of strength training per week.

As we age the aerobic-strength training ratios change:. Physician formulated to support a healthy inflammatory response. Turmeric curcumin —a substance found in turmeric root that has been used in India for thousands of years—is said to have many health benefits.

In fact, reports show curcumin can be effective at slowing the amount of joint inflammation. Cooper Complete Turmeric Curcumin Supplement contains curcuminoids which fight free radicals to reduce stress, improve brain health and help boost serotonin and dopamine—your happy hormones. Cooper Complete Joint Health contains a unique blend of glucosamine, chondroitin sulfate, magnesium, gelatin and bromelain to aid in reducing joint pain.

An important component of an exercise program is recovery. Quercetin supplementation has been shown to enhance physical performance and help accelerate muscle recovery.

Also, one hour after their final run, athletes demonstrated lower oxidative stress levels, which have been associated with delayed recovery from exercise fatigue. Cooper Complete Quercetin Complex combines mg of Quercefit® quercetin phytosome with bromelain and vitamin C to support cardio-metabolic function.

Each of us is unique—there is no one-size-fits-all solution when it comes to supplementation. For example, many women do not meet the recommended dietary intake of calcium. Likewise, a woman who does not include dairy in her diet may need to supplement with calcium.

Talk with your doctor about your diet and which supplements may be right for you. Questions or concerns about which supplement to start with? Consider taking a vitamin needs assessment to help you find the right supplements in minutes, personalized just for you and contact Cooper Complete with any questions or concerns.

All tobacco products, not just cigarettes, can threaten your health. Smoking is a leading cause of lung cancer. Tobacco is associated with a number of different types of cancers, including esophageal, cervical, stomach, kidney, pancreatic and more.

On top of that, tobacco is the number one treatable cause of cardiovascular disease, which is the leading cause of death in America.

While supplements will never compensate for tobacco use, those working toward reducing or cutting out tobacco should be mindful of the amount of vitamin A and beta carotene consumed due to the increased risk of lung cancer.

Excessive alcohol consumption can cause weight gain, damage your liver and heart and increase the risk of developing some types of cancer. Folate and vitamin B12 work in the body to break down homocysteine levels to create other chemicals your body needs to function.

In a study of healthy, well-nourished, post-menopausal women , alcohol consumption was shown to lower folate and vitamin B12 while increasing homocysteine levels. High homocysteine levels have been tied to a higher risk of dementia, heart disease, stroke and osteoporosis.

While these supplements can help lower homocysteine levels, Dr. Cooper recommends no more than one drink per day for men and women.

For example, too much vitamin A can cause headaches and liver damage, reduce bone strength, and cause birth defects. Excess iron causes nausea and vomiting and may damage the liver and other organs.

Be cautious about taking dietary supplements, beyond a standard prenatal supplement, if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their health care provider. Many supplements have not been well tested for safety in children and in those who are pregnant or nursing.

If you think that you have had a bad reaction to a dietary supplement, let your health care provider know. They may report your experience to FDA. You may also submit a report directly to FDA by calling FDA or completing an online form. You should also report your reaction to the manufacturer by using the contact information on the product label.

FDA has established Good Manufacturing Practices GMPs that companies must follow to help ensure the identity, purity, strength, and composition of their dietary supplements. These GMPs can prevent adding the wrong ingredient or too much or too little of the correct ingredient and reduce the chance of contamination or improper packaging and labeling of a product.

FDA periodically inspects facilities that manufacture supplements. Several independent organizations offer quality testing and allow products that pass these tests to display a seal of quality assurance that indicates the product was properly manufactured, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.

These seals do not guarantee that a product is safe or effective. They can help you determine which supplements, if any, might be valuable for you. Keep a complete record of any dietary supplements and medicines you take. The Office of Dietary Supplements website has a useful form, My Dietary Supplement and Medicine Record , that you can print and fill out at home.

For each product, note the name, the dose you take, how often you take it, and the reason for use. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose , mitigate , prevent, or cure diseases.

FDA is the federal agency that oversees both supplements and medicines, but FDA regulations for dietary supplements are different from those for prescription or over-the-counter medicines. Medicines must be approved by FDA before they can be sold or marketed.

Supplements do not require this approval. Supplement companies are responsible for having evidence that their products are safe, and the label claims are truthful and not misleading.

However, as long as the product does not contain a new dietary ingredient one introduced since October 15, , the company does not have to provide this safety evidence to FDA before the product is marketed.

Dietary supplement labels may include certain types of health-related claims. Manufacturers are permitted to say, for example, that a supplement promotes health or supports a body part or function like heart health or the immune system. This product is not intended to diagnose, treat, cure, or prevent any disease.

Manufacturers must follow GMPs to ensure the identity, purity, strength, and composition of their products. If FDA finds a dietary supplement to be unsafe, it may remove the product from the marketplace or ask the manufacturer to voluntarily recall the product.

FDA monitors the marketplace for potential illegal products that may be unsafe or make false or misleading claims. The Federal Trade Commission , which monitors product advertising, also requires information about a supplement product to be truthful and not misleading.

The federal government can take legal action against companies and websites that sell dietary supplements when the companies make false or deceptive statements about their products, if they promote them as treatments or cures for diseases, or if their products are unsafe.

National Institutes of Health NIH supports research and provides educational materials on dietary supplements. The Dietary Guidelines for Americans DGAs recognizes that for some people, dietary supplements are useful when it is not possible otherwise to meet the needs for one or more nutrients, for example, during specific life stages such as pregnancy.

But, the DGAs also state that foods provide an array of nutrients that benefit health, so nutritional needs should be met primarily through foods. Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff.

Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Nutrition Basics Dietary Supplements: Hype or Help for Good Health. Talk with your primary care provider about your personal needs.

Food first! Consult with your health care provider Dietary supplements may support good health, but are not replacements for a diet of nutrient-dense foods. Limit excess calories, added sugars, saturated fat, and sodium.

Include a variety of fruits and vegetables, whole grains, lean sources of protein such as plant proteins, fish or seafood, low fat or non-fat diary, nuts and legumes. Fish intake has been associated with decreased risk of heart disease.

The American Heart Association recommends that patients without documented heart disease eat a variety of fish — preferably omegacontaining fish — at least twice a week. Examples of these types of fish include salmon, herring, trout, halibut, and albacore tuna.

Avoid antioxidant vitamin supplements such as A, C and E. Scientific evidence does not support their benefit to blood pressure, lower blood cholesterol or stop smoking. Rather, include many fruits, vegetables, whole-grains, vegetable oils, and other plant-based foods for sufficient vitamins and minerals with beneficial antioxidant properties.

Do not rely only on supplements.