Some is good, more is not better

Supplement: A substance taken to remedy the deficiencies in a person's diet. When it comes to considering a supplement, think: food first, supplements second. Just as the definition states, a supplement is to make up the difference of what is missing in the from your eating routine. If you're an overall healthy person and eat a variety of foods, you may not need to take a supplement every day.

Before you go to the supplement aisle and get overwhelemed by the claims touted on the bottles and all of the varities, talk with your health care provider and a registered dietitian to understand what is right for YOU. If you are currently taking supplements, take them with you to your appointment for an expert to review them.

When it comes to most things in life, and this holds true for supplements... if some is good, MORE IS NOT BETTER! This goes for vitamin, mineral, and herbal supplements.

Let's take selenium for example, it is a trace mineral that is essential for health that can prevent damage to cells and plays a role in the immune system. Deficiency of selenium is RARE in the U.S. What foods provide selenium? Food sources include: Brazil nuts (1 ounce = 544 mcg), Tuna (3 ounces = 68 mcg), Turkey (3 ounces = 27 mcg), Sunflower seeds (1 ounce = 23 mg).

Again, selenium deficiency is RARE. If you are going to take a supplement, ensure doses that do not exceed the tolerable upper level of 400 mcg per day. Click here for more details on what amount is right for you, as with most vitamins and minerals, recommended amounts vary by age (e.g. 9-13 year olds, 280 mcg of selenium is the tolerable upper level).

Why worry? Vitamins and minerals can negatively impact health when taken in excess. With selenium for example: toxicity can develop with symptoms including: vomiting, fatigue, and weight loss and there are reported accidental deaths due to selenium toxicity related to cariac failure. It can also interact with some medications, including Coumadin (Warafin) by increasing its activity and prolonging bleeding time.

Keeping all of this in mind....Before you select a supplement, talk to your health care provider and a registered dietitian to determine what you really need to be supplementing your diet with!


 

Sources:

1. National Institutes of Health, Dietary Supplement Fact Sheet: Selenium

2. Natural Medicines Comprehensive Data Base. Copyright 1995-2012.