Good nutrition is vital to our health and well-being. Ideally, we would get all the nutrients we need from our diet, but for numerous reasons – from lack of access to healthy food to busy lifestyles – many people may benefit from dietary supplements to help meet their daily nutritional needs.
Hidden hunger, also known as micronutrient deficiency, afflicts more than 2 billion individuals or one in three people globally. In the United States, about 75 percent of the population over one year of age does not consume the recommended fruit intake, and more than 80 percent do not consume the recommended intake of vegetables.
When you consider that these are some of the richest sources of vitamins and minerals, it should come as no surprise that many individuals fail to meet their recommended intakes for many of these important micronutrients. To bridge this and other dietary gaps, many health experts advocate for a supplements approach. In certain populations and parts of the world, for example, babies and young children are given vitamin A supplements, while women of childbearing age are given folic acid supplements.
Understanding the Role of Supplements
We recently partnered with the Council for Responsible Nutrition to get a better understanding of global supplementation trends and how general consumers use dietary supplements.
Surveying 13,000 people across 24 countries, we found that:
- 64 percent of respondents take vitamins or supplements on a weekly basis.
- 61 percent take one or two vitamins or supplements a week.
- Of those who currently take vitamins or supplements, the average respondent spends about $286 every year.
- 30 percent reported getting their information regarding supplements from internet searches and social media, while 27 percent take supplements after consulting with their doctor.
Interestingly, regardless of how they find their information, 77 percent said that they would like to know more about the health benefits of different vitamins and supplements to boost their wellness.
Indeed, nutrition education is key to achieving long-term results. According to Brian Wommack, Senior Vice President of the Council for Responsible Nutrition, “Being well informed about the proper use, as well as benefits of nutritional supplements, is critical. Not only can supplements prevent nutritional deficiencies, but they can also optimize health and enhance every wellness journey.”
So, how do we help people understand which supplements to take to support their specific needs? In this guide, we’ll go over the basics of supplements and how they impact our bodies.
What Are Supplements?
The word “supplement” comes from the Latin root supplere, which means to fill up or complete. In the area of nutrition, supplements are used to augment or meet nutrient gaps.
According to the US Food and Drug Administration, any products you’re taking to supplement your diet are considered dietary supplements. These include vitamins, minerals, fish oils, herbal supplements, and more.
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What Are the Different Types of Supplements?
Supplements are meant to be consumed as a source of nutrients to address either a known gap or, more often, to establish a consistent intake of a certain set of nutrients. Many consumers also take dietary supplements for specific health or functional benefits.
Through innovation and technology, these products now come in a variety of forms, including capsules, powders, gummies, chews, functional beverages, and other alternative formats to suit consumer interests and preferences.
Here is a brief overview of the most popular supplements:
Vitamins and Minerals
- Vitamins and minerals are the essential micronutrients our bodies need to thrive. They are important to support structure and function throughout the body, including the health of our eyes, heart, skin, bones, and muscles.
- While you can get most micronutrients from a balanced diet, multivitamin and multimineral supplements offer a convenient way to help you meet your need for these nutrients daily.
- Think of multivitamin supplements as a form of “nutritional insurance” to help ensure that – in combination with healthy food choices – you’ll be meeting your daily micronutrient needs. For example, even though I try to make the best food choices that I can, I don’t eat perfectly every day. So I take a daily multivitamin supplement to make sure I give my body what it needs.
Specialized or Targeted Supplements
- Nutrition is complex and personal, and consumers may want to focus on certain aspects of their health and wellness depending on their life stage or personal wellness goals. As such, there are supplements specialized or targeted for various categories, including heart health, brain health, digestive health, immunity, sleep, and so on.
- These supplements are either used in a daily regimen or designed to augment the diet for a particular purpose – such as to support activity or help meet needs at different life stages. For example, I take a supplement to help boost my body’s production of nitric oxide to support blood flow and performance when I run. Specific amino acids can be used for this purpose, along with dietary nitrates.
- For everyday use, I take a fiber supplement because I may not always consume adequate fiber in the form of vegetables, fruit, and grains every day.
- There are also specific macronutrient supplements. For example, the beneficial fats known as omega-3s are found in seafood. But I may not be eating them regularly enough, so I will benefit from taking an omega-3 supplement that contains EPA and DHA, two of the most beneficial omega-3 fatty acids found in fish oil.
Phytonutrients, Herbs, and Other Botanical Supplements
- Botanical supplements are made from plant parts or extracts. They have been used for centuries for various health or functional benefits.
- Some of these plant-based supplements are rich in phytonutrients (also known as phytochemicals) – compounds found in plant foods including fruits, vegetables, beans, tea, and spices – many of which give these foods their distinctive colors and aromas.
- Other botanicals feature herbs or spices such as ginseng, turmeric, garlic, poppy seed, ginkgo biloba, cranberry, ginger, and saw palmetto.
- The purified juice of the aloe vera plant is a prime example of a botanical ingredient that is frequently used to support digestive health and nutrient absorption.
Sports Nutrition
- Many athletes, from professionals to weekend warriors, use sports nutrition supplements to optimize their performance before, during, and after their workouts.
- They offer a variety of benefits, from hydration and enhancing exercise to post-workout recovery.
- Athletes of all levels require protein to repair and build muscle, hence the popularity of protein shakes and supplements.
Weight Management
- Achieving a healthy weight is critical to our health and well-being. Obesity is associated with conditions like hypertension and diabetes, which are risk factors for cardiovascular diseases. These conditions can arise for other reasons, and addressing obesity doesn’t necessarily reduce or eliminate the health risk.
- This is one of the reasons why weight-management products are very popular. According to our joint survey, 24 percent of consumers specifically take supplements for weight management.
Who Should Take Dietary Supplements?
Since most people don’t always consume a perfectly nutritious diet every day, we believe everyone can benefit from taking a daily multivitamin. Many consumers may also need supplements if they’re on a restricted diet, a reduced-calorie diet, or if they need targeted nutrients to support their health and wellness goals.
In the sections below, I partnered with my colleague, Susan Bowerman, Registered Dietitian and Senior Director of Worldwide Nutrition Education and Training, to come up with some helpful tips when it comes to optimizing your nutrient intake with supplements.
But before making changes to your diet or taking supplements, we recommend consulting with your health care provider. Your health care provider can advise if you need specific supplements for any medical conditions or to correct any deficiencies. Always let your provider know of all supplements you are taking, as some may interfere with medications.
What’s the Best Time to Take Supplements?
Generally speaking, supplements are better taken in the morning versus nighttime since digestion slows down during sleep. Do review the product label and take as directed.
What’s more important is consistency. We recommend that you connect the practice of taking your supplements with another aspect of your daily routine – such as while making your morning coffee, after brushing your teeth, or after a workout.
Should You Take Supplements with Food?
In most cases, supplements are better taken with food. Stomach acid assists with absorption, and fat helps you absorb fat-soluble vitamins and certain phytonutrients.
Fluids also help tablets and capsules dissolve, and fluids assist with the absorption of water-soluble vitamins.
Some nutrients are also best taken together. Here are some examples:
- Vitamins A, D, E, and K require a fat source for our bodies to absorb them.
- Vitamin D boosts calcium absorption.
- Vitamin C boosts non-heme iron absorption, so if you are a vegan or vegetarian, make sure to have a source of Vitamin C in your meal, such as citrus and strawberries, to support iron absorption.
- Minerals, in general, are absorbed in the highest rates when paired with citrus or acidic foods.
- Fats help the body to absorb lycopene and other carotenoids from foods such as tomatoes and carrots.
Tips for Vegans and Vegetarians:
Because vegan and vegetarian diets restrict the intake of animal products, obtaining enough protein takes careful planning. Protein can be found in a range of plant foods, including beans, peas, lentils, nuts, and whole grains, and vegetarians and vegans can also supplement with easy-to-consume protein powders derived from plant sources such as soy, quinoa, pea, or rice.
Animal foods are also good sources of vitamin B12, zinc, iron, and calcium, so you may want to consider these supplements if you’re consuming little to no animal-based foods.
If You’re on a Weight Loss Plan
In a calorie-restricted diet, you’re eating less, which can make it more difficult to pack in all of your nutrient needs. When cutting calories, multivitamins can be beneficial to help meet your nutrition gaps. Take them with a meal and at a consistent time each day.
Women Who Are Pregnant or Breastfeeding
During pregnancy, your daily calorie needs to increase significantly – 300 calories more than your usual intake. Prenatal vitamins are often recommended because they are formulated to meet the unique nutrient needs of pregnant women.
Folic acid is a critical ingredient that is so important in the prenatal period because of its role in the baby’s developing nervous system. If you’re nursing your baby, you need an additional 200 calories on top of the extra 300 you needed while you were pregnant to meet the nutritional demands of your growing baby. Most health care providers recommend that women continue taking their prenatal supplements during this time.
Premenopausal Women
Premenopausal women lose iron every month during the menstrual cycles. Many women don’t get enough iron in the diet to meet daily needs. Similarly, many women in this age group do not consume adequate calcium, so supplements can help to achieve minimum requirements. Review this guide to learn more about women’s nutritional needs.
How to Choose the Right Supplements
Not all supplements are made alike. It’s important to choose products from well-established brands. My colleague, Kristy Appelhans, Vice President, Global Consumer Safety, offers the following tips to consider when choosing nutritional supplements:
- Look at the company’s website and explore its commitment to scientific research and development.
- Review the ingredients of the product. Do some research to weigh the pros and cons and see what the experts say.
- Find out how they source their ingredients, how they manufacture their products, and if the product is compatible with your specific conditions, dietary restrictions, or other preferences.
- Take time to explore the level of testing the company conducts on its ingredients.
Do consult with your health care provider for recommendations on specific supplementation needs. And always choose products from a trusted and reputable company that provides clear and accurate information and helps you live a healthy life.
Remember: Supplements Have a Supportive Role in Our Lives
Supplements are meant to support – not replace – a nutritious diet and healthy lifestyle. Don’t think of them as a one-and-done deal, but think of them as part of your life-long wellness plan and daily routine.
Be it exercising, cooking healthy meals, or incorporating more vitamins and supplements into your routine, take the time to invest in your overall health. Consistency is key when one commits to a healthy lifestyle.
Kent L. BradleyM.D., MBA, MPH – Chief Health and Nutrition Officer
Dr. Kent Bradley is the chief health and nutrition officer for Herbalife Nutrition. He is responsible for all nutrition and product training. Dr. Bradley is a retired Army colonel, graduate of the United States Military Academy. He holds a master’s in public health from the University of Minnesota, an Executive MBA from the University of Denver and a medical degree from the Uniformed Services University of the Health Sciences in Bethesda, Maryland. He is board certified in public health and preventive medicine and holds a certificate in corporate governance from INSEAD. An avid enthusiast for staying active through a mix of team sports and outdoor activities, Dr. Bradley’s favorite products include Herbalife24® Rebuild Strength and Herbalifeline®.