April 11, 2021 17 min read

Dietary Supplements in 2021: Myths, Facts, and a Complete Guide to Dietary Supplements

Our bodies need a constant supply of nutrients, vitamins, and minerals throughout our lives to maintain good health. However, it can be challenging to obtain all of the necessary nutrients we need through the food itself. Although dietary supplements cannot replace a well-balanced meal, they can provide sufficient quantities of vital nutrients when used safely. If you are a knowledgeable customer, supplements can play a critical role in maintaining a balanced lifestyle. Let’s discuss everything you need to know about dietary supplements.

 What are Dietary Supplements?

 Vitamins, minerals, amino acids, and enzymes are all examples of dietary supplements. They are often available in various formulations, including tablets, pills, powders, and liquids.

 Dietary supplements are not pharmaceuticals and do not cure diseases. However, customers should feel confident that manufacturers are expected to ensure the safety and quality of their goods. They are responsible for ensuring that the Product Facts label is correct and that the container contains what it claims.

 Supplements are substances you can take to supplement your diet with nutrients or reduce your risk of developing specific health problems. Dietary supplements are available in tablet, capsule, powder, gel tab, extract, and liquid forms. Often occasionally, nutritional supplement ingredients are found in foods, including beverages. A prescription from a doctor is not required to purchase dietary supplements. 

Antioxidants: What Are They?

Perhaps you've heard about antioxidants throughout the news. These are natural substances found in food that can aid in the prevention of certain diseases. The following are some familiar antioxidant sources that you can incorporate into your diet: 

  • Beta-carotene — Dark green or dark orange fruits and vegetables
  • Selenium-containing foods include seafood, liver, beef, and grains.
  • Vitamin C — Citrus fruits, peppers, tomatoes, and berries
  • Vitamin E - The wheat germ, nuts, sesame seeds, canola, olive, and peanut oils.

 At the moment, research indicates that taking multiple doses of antioxidant supplements would not prevent diseases such as heart disease or diabetes. Indeed, some reports suggest that taking excessive amounts of such antioxidants can be dangerous. Again, it is prudent to consult your physician before taking a dietary supplement. 

What about Herbal Supplements? 

Herbal supplements are non-prescription dietary supplements derived from plants.

Researchers are investigating the use of herbal supplements to help avoid or cure some types of health problems. It is too early to determine if herbal supplements are both safe and beneficial. However, some studies have revealed no benefits.

The Enthusiasm around Supplements

Recently, we've read a lot of positive news about supplements. According to several studies, vitamin D has been lauded as a possible protector against many diseases, including cancer, diabetes, anxiety, and even the common cold. Omega-3 fatty acids have long been touted as a viable means of preventing strokes and other cardiovascular events. Furthermore, antioxidants such as vitamins C and E and beta carotene have been touted as possible panaceas for heart disease, cancer, and even Alzheimer's disease.

The critical caveat is that all of those exciting supplement trials were observational—they did not compare a specific supplement to a placebo (inactive pill) in a controlled environment. More rigorous randomized controlled trials have not revealed the same positive outcomes. Frequently, excitement for these vitamin supplements outweighs the truth. And when rigorous data from randomized controlled trials are available, the consequences often contradict the observational research findings.

Since observational studies cannot fully account for dietary factors, exercise patterns, and other variables, they cannot conclusively demonstrate that the procedure is responsible for the observed health benefits.  People who take supplements are more health aware, exercise more, eat better, and have a slew of other lifestyle variables that can be difficult to account for in statistical models completely. 

Some supplements that were shown to have medical benefits in experimental trials were found to be ineffective and dangerous in more rigorous research. While vitamin E was initially believed to protect the heart, it was later discovered to raise the risk of bleeding strokes. Folic acid and other B vitamins were once considered to help prevent heart disease and strokes until subsequent research refuted the claim and raised concerns that high doses of these nutrients could increase cancer risk.

Is It Necessary to Take a Dietary Supplement?

Consuming a range of balanced foods is the most efficient way to ensure that you are getting all of the nutrients you need. However, some individuals may not receive an adequate amount of minerals and vitamins by diet alone, and their physicians can prescribe a supplement. Supplements will help you make up for nutritional deficiencies in your daily diet.

Before starting any supplement regimen, consult your physician. Certain supplements can impair the effectiveness of medications you are already taking. If your physician recommends a dietary supplement for you, make sure to buy the brand prescribed and take it exactly as directed.

Are you unsure whether or not you need a dietary supplement? Perhaps you do, but not regularly. Consider the reasons you think you can benefit from taking a dietary supplement. Are you concerned that you will not receive a sufficient supply of nutrients? Is a friend, a neighbor, or a television personality advising you to take one? 

Certain ads for dietary supplements in magazines, on the internet, and television seem to promise that they can improve your health, keep you healthy, and even help you live longer. Often, these claims are based on scarce, if any, reliable scientific evidence. Supplements can be prohibitively costly, pose a risk of damage, or are simply ineffective. For advice, speak with your physician or a registered dietitian.

What If I'm Over 50 Years Old?

Over 50-year-olds can require more of some vitamins and minerals than younger adults. Your physician or dietitian will ask you whether you should change your diet or take a supplement to ensure that you receive a sufficient supply of these: 

  • Calcium, when combined with vitamin D, aids in the maintenance of bone strength at all ages. Fractures may occur due to bone loss in both women and men over the age of 50. Calcium is found in milk and milk products (preferably fat-free or low-fat), canned fish with soft bones, dark-green leafy vegetables such as kale, and calcium-fortified foods such as breakfast cereals.
  • Vitamin D. The majority of people develop sufficient vitamin D if they spend 15 to 30 minutes in the sun at least twice a week. However, if you are older, you cannot receive an adequate amount of vitamin D this way. Vitamin D intake can be increased by consuming vitamin D-fortified milk and milk products, vitamin D-fortified cereals, fatty fish, or vitamin D supplements.
  • Vitamin B6. This vitamin is necessary for red blood cell formation.
  • Vitamin B12 is essential for the proper functioning of your red blood cells, cognitive and nerve health.

 Although older adults need the same amount of vitamin B12 as younger adults, some older adults have trouble absorbing it from food. If you suffer from this condition, your doctor can prescribe fortified cereals or a B12 supplement.

How can I obtain additional information about the dietary supplement I am taking?

The product label is an excellent place to start. The FDA mandates that all dietary supplements have a list of ingredients and a panel titled "Supplement Facts."

The "Supplement Facts" panel contains a Daily Values (DV) table that indicates how much of each nutrient in the product meets your daily requirement. For example, suppose the label states that a dosage contains 80 percent of the daily value for Vitamin C. In that case, it means that the dosage comprises approximately 80 percent of the daily requirement for Vitamin C. The figures are based on a 2,000-calorie daily diet, so take them with a grain of salt. Additionally, the label will indicate the recommended serving size, which you must follow.

Risk and Safety 

Numerous supplements contain active ingredients that have significant physiological effects. Always be cautious of the possibility of an adverse reaction, especially when taking a new medication. The likelihood of experiencing adverse effects from dietary supplements increases if you take them in large doses or in place of prescription medications or when you take a variety of supplements.

Certain supplements may increase your risk of bleeding or may alter your reaction to anesthesia if taken before surgery. Additionally, supplements can interact negatively with certain medications. Following are a few examples: 

  • Vitamin K may impair the blood thinner warfarin's ability to prevent blood clotting.
  • Antioxidant supplements, such as vitamins C and E, can have a detrimental effect on the efficacy of some forms of cancer chemotherapy.
  • Vitamins, minerals, and other supplement ingredients can be added to foods you eat, especially breakfast cereals and beverages. Consequently, you may obtain more of these ingredients than expected, and more may not necessarily be better. Excessive medication costs more and can also increase the risk of side effects.


The FDA developed good manufacturing practices (GMPs) that manufacturers must adhere to to ensure their dietary supplements' identity, purity, strength, and composition. These GMPs can help avoid the addition of the incorrect ingredient (or an excessive or insufficient amount of the correct element) and contamination and improper packaging and labeling of a product. 

Numerous independent organizations conduct quality assurance testing and permit goods that pass to show a quality assurance seal. This seal means that the product was correctly produced, contains the ingredients specified on the label, and does not contain dangerous levels of contaminants. Such seals may not ensure the accuracy or effectiveness of a product. 

6 Things to Know About Dietary Supplements

1.    Effectiveness of dietary supplements

Certain dietary supplements will help you obtain sufficient quantities of vital nutrients if you do not consume a diverse array of healthy foods. On the other hand, supplements cannot replace the variety of foods necessary for a balanced diet. 

  • Certain dietary supplements can help to improve overall health and aid in the management of certain health conditions. For instance:
  • Calcium and vitamin D help maintain healthy bones and prevent bone loss.
  • Folic acid has been shown to reduce the risk of some congenital disabilities.
  • Omega-3 fatty acids found in fish oils can benefit some people who suffer from heart disease.
  • Vitamins C and E, zinc, copper, lutein, and zeaxanthin (collectively referred to as AREDS) may help delay the progression of vision loss in people with age-related macular degeneration (AMD).
  • Numerous other supplements require additional research to assess their efficacy. The Food and Drug Administration (FDA) of the United States does not evaluate the effectiveness of dietary supplements before their marketing.

2.    Supplements help avoid deficiency. 

Numerous diseases can be caused by inadequate vitamin, nutrient, and mineral intake, all of which can be easily prevented with dietary supplements. However, to determine which supplement is right for you, seek additional medical advice. 

We discovered that about one in every three people in the United States is at risk of deficiency, with the most common deficiencies being vitamin B6, B12, C, and D. When age and gender categories are considered, women aged 19-50 years old (41 percent) are at the highest risk, as are those with a lower socioeconomic status, non-Hispanic Blacks, and underweight or obese adults. We discovered that taking a dietary supplement significantly reduced the risk of deficiency, especially multivitamins containing a diverse array of vitamins and minerals.

More precisely, 44% of people who did not take a dietary supplement were at risk of deficiency, compared to 16% who took a multivitamin and 40% who took some other nutritional supplement. When we examined diet, it became apparent that following dietary guidelines help minimize the risk of malnutrition. Individuals who reached the EAR for all vitamins and minerals in our study faced a 16 percent risk of deficiency, relative to those with the worst diets, who faced a 58 percent risk of deficiency. 

Additionally, dietary supplements can help reduce the risk of deficiency in this region. Compared to people who do not take a dietary supplement, taking a multivitamin reduces the risk of the deficiency by 70% to 30% in people with the worst diets. When dietary non-users were compared to multivitamin users, the risk of deficiency was reduced from 28% to 5% in people with acceptable diets. 

It appears that the risk of deficiency is very prevalent in the United States and that some classes are at a higher risk of deficiency. Having a balanced diet and taking a multivitamin can help minimize the risk of deficiency, and when combined, the risk of deficiency is the lowest. The use of dietary supplements is entirely up to the person. If a supplement is adequate for your mates, this does not guarantee that it will be effective for you. 

Numerous supplements interfere horribly with other supplements and medications, so safety is critical. Speak to your doctor or a nutrition specialist before taking any supplements to determine whether and what supplements you will need (or not need) (or not need). Most people do not need vitamin supplements and can obtain all of their vitamin and mineral requirements through a regular, balanced diet.

Vitamins and minerals, such as iron, calcium, and vitamin C, are necessary nutrients in trace amounts for your body to function correctly. Although many people prefer to take supplements, taking too many at a time or some supplements taken over an extended period can be dangerous. Certain supplements are recommended by the Department of Health and Social Care for certain groups of people at risk of deficiency. 

Prenatal folic acid supplementation 

If you are pregnant, trying to conceive, or think you might become pregnant, it is recommended that you take a 400 microgram folic acid supplement daily before you reach 12 weeks. Folic acid supplements must be taken before becoming pregnant; thus, begin taking them before ceasing to use contraceptives or if there is a possibility of becoming pregnant. 

From late March or early April to the end of September, most people can obtain all of their vitamin D requirements through sunlight on their skin and a healthy diet. However, during the autumn and winter, you must obtain vitamin D by diet, as the sun does not shine brightly enough for your body to synthesize vitamin D. Due to the difficulty of obtaining adequate vitamin D through food alone, everybody (including pregnant and breastfeeding women) should consider taking a daily vitamin D supplement containing ten micrograms during the autumn and winter. 

Specific segments of the population are more susceptible to vitamin D deficiency and are recommended to supplement every day of the year. 

3. Some Dietary Supplements play a great part in regulating weight loss process.

Vitamins are ideal for those attempting to lose weight because they eliminate the need to rely on food solely. You should keep an eye on your portions to ensure that you are getting all the essential nutrients.

Numerous consumers agree that weight-loss supplements sold in the United States must be both safe and reliable. Most people are unaware that supplements are not subject to the same level of regulation as prescription drugs and that many supplements are ineffective and potentially dangerous.

 According to one study, roughly half of respondents believed the FDA assessed the safety and effectiveness of supplements, and roughly two-thirds believed the government needed supplements to warn about possible side effects on their labels. About one-third of customers who use weight-loss supplements reported speaking with a health professional about their use.  

Dieticians are critical in educating customers about the risks associated with dietary weight-loss supplements and how they vary from prescription drugs. To that end, this continuing education course discusses the fundamental regulatory issues surrounding dietary weight-loss supplements, the ingredients typically used in these supplements, and recent contamination concerns. Additionally, it includes a synopsis of FDA-approved dietary weight-loss supplements.

The most frequently used class of ingredients in weight-loss supplements is stimulants, which increase the metabolic rate. Ephedra sinica, also known as ma huang, has a negligible effect on short-term weight loss when combined with caffeine (approximately 1 kg/month); no long-term trials are available. 

4.    Dietary supplements are not subject to FDA approval.

In contrast to opioids, manufacturers of dietary supplements do not need FDA approval. The Food and Drug Administration must approve the medication before it is placed on the market. Manufacturers of dietary supplements are accountable for the composition and purity of their products. The FDA may check it only after a product has been placed on the market, usually responding to a complaint. Additionally, keep in mind that there is currently no regulated definition of the term "normal," so take what you read on a dietary supplement label with a grain of salt. Finally, it is up to you, the buyer, to assess the quality of supplement products. 

5.    Each supplement has a unique mechanism of action.

Numerous supplements are meant to be taken after meals. However, taking them without food can result in nausea and stomach pain. Additionally, the nutrients in your pill usually form a bond with the food you eat, facilitating distribution and absorption.

 Naturally, specific supplements, such as antioxidants or amino acids work best on an empty stomach. Certain supplements are not as readily absorbed when ingested with certain foods (for example, do not use milk for iron supplements). To determine the optimal way to take your personalized supplement, consult the label or talk with your doctor.

6.    Supplements for Women 

Vitamins are critical to women's well-being an\d the body. Most vitamin-sufficient dietary intake of women do not have to take supplements. Certain factors and situations, such as age, pregnancy and breastfeeding, medical conditions, drug usage, and lifestyle decisions, contribute to an increase in the risk of vitamin deficiency in women.

Women who are worried about developing a vitamin deficiency or who wish to optimize their vitamin intake should consult a licensed healthcare provider to ensure proper dosing, protection, and necessity.

Although it is always recommended to maintain a safe and balanced diet to ensure adequate vitamin intake, women can't obtain all of the vitamins they need by diet alone. These women will need additional nutrients to reach and stay healthy:

  • Women in their seventies
  • Women who suffer from specific medical conditions
  • Many who adhere to diets that exclude specific food groups
  • Women who suffer from eating disorders
  • Women who are heavy smokers or drinkers
  • Obese women
  • Women who are pregnant 

Pregnant women are taking commonly prescribed medicines such as proton pump inhibitors and blood-sugar-lowering medications. Certain women may be unable to fulfill their vitamin requirements solely by diet and may require vitamin supplements. It's essential to collaborate with an experienced healthcare provider to create a supplement regimen that's right for you.

Here are some beneficial dietary supplements for your health. 


You might have learned that dopamine is a neurotransmitter associated with feelings of well-being. It is in several respects. Dopamine is a neurotransmitter that is closely associated with pleasure and reward. Of course, it is not that easy. Indeed, this complex chemical contains a great deal more. Dopamine is essential for proper neurological and physiological function. It plays a role in motor control, mood, and even decision-making. Additionally, it has been linked to several movement and psychological disorders. 

Sustaining normal dopamine levels

Dopamine is a neurotransmitter or brain chemical generated in the brain and released through synaptic clefts, the tiny spaces between neurons, to relay signaling information. Unfortunately, factors such as diet, aging, environmental changes, and stress may all contribute to dopamine deficiency, impairing cognitive function and motivation and even resulting in a wide variety of health problems. Both nutrients in our brain-friendly solution actively inhibit enzymes that bind to and degrade dopamine; by inhibiting the action of these enzymes, more dopamine is available to the brain.

Click on the link for more information about Dopamine Advantage.


The term "autophagy" refers to the act of eating. Thus, autophagy means "self-eating." Additionally, it is referred to as "self-devouring." Although this can sound like something you want to avoid happening to your body, it benefits your overall health. Autophagy is an evolutionary self-preservation mechanism that allows the body to eliminate dysfunctional cells and recycle their components for cellular repair and cleaning.

Without autophagy, our cells' interiors will become clogged and gradually cease to function. The issue is that autophagy typically declines with age. However, the proper nutrients will promote young, balanced autophagy at the cellular level—the challenge is determining which nutrients are most efficient.

Learn more about the many benefits of Autophagy Renew


Human growth hormone (HGH) is a hormone released naturally by the pituitary gland. It is essential for cell development, regeneration, and reproduction. HGH aids in the maintenance, development, and repair of healthy brain and other organ tissue. This hormone can aid in the acceleration of healing following an injury and the repair of muscle tissue following exercise—this aids in the development of muscle mass, the acceleration of metabolism, and fat burning.

Additionally, HGH is said to improve the consistency and appearance of the skin. It is said to delay the aging process and cure diseases associated with old age. However, the evidence for these arguments is sparse. HGH operates by activating metabolic processes within cells. It induces the liver to generate an insulin-like protein that results in the formation of cartilage cells. This is involved in the development of bones and organs and the synthesis of muscle protein. While human growth hormone occurs naturally, it is also available in synthetic forms as a medication or supplement. However, what is the dangers associated with it?

Genf20 Plus - What Is It?

GenF20 Plus is a top-rated HGH releaser that aids in the fight against the signs of aging. It contains substances that have been clinically proven to assist the pituitary gland in producing more HGH hormones. Its natural but powerful ingredients assist your body in safely reestablishing youthful HGH levels. Customers hold the maker company "Leading Edge Health" in high regard and confidence. They developed GenF20 Plus by carefully combining high-quality ingredients to ensure optimum potency and protection.


 The enzyme superoxide dismutase is present in all living cells. An enzyme is a material found in the body that accelerates specific chemical reactions. Cows are also used to extract the superoxide dismutase used in medicine. Some forms of superoxide dismutase are derived from melon, while others are synthesized in the laboratory. While superoxide dismutase is used to treat osteoarthritis, rheumatoid arthritis (RA), and skin and eye disorders, there is insufficient clinical evidence to support these claims.


SOD Booster blends Aronia melanocarpa (chokeberry) extract from plants with Extramel® melon concentrate to promote superoxide dismutase production (SOD). This super antioxidant aids in defense of cells against the stress caused by free radicals. Assists the body in combating free radical-induced cellular tension.

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Dietary Supplements – FAQs

1.    What details does a manufacturer provide on a dietary supplement's label? 

FDA regulations mandate that some details be included on the labels of dietary supplements. The information to be placed on a supplementary dietary label includes the product's descriptive name indicating that a "supplement" is the manufacturer, packagers, or distributor's name and place of business; the complete list of ingredients as the net content of the product. Also, each dietary supplement must have nutrition labeling in the form of a "Supplement Facts" panel (except certain limited-volume items or those manufactured by qualifying small businesses). This label must include a list of all dietary ingredients in the product.

2.    Is it necessary to list all ingredients on the label of a dietary supplement? 

Yes, the “other ingredients” must be mentioned under the “Supplement Facts” panel. The ingredients mentioned there can include the source of dietary ingredients (e.g., rose hips as a source of vitamin C), other food ingredients (e.g., water and sugar).

3.    What does the term "standardised" mean on the label of a nutritional supplement?

"Standardized" indicates that producers ensure that each batch of their products is consistent in terms of ingredients and concentration. Typically, the term refers to plant extracts (herbal medicines) that contain a certain percentage of the active ingredient (s). However, the word "standardized" does not always refer to the product's consistency.

4.    To what extent are dietary supplements standardized serving sizes available? 

Aside from the responsibility for the manufacturer's security, there are no rules that restrict in any type of dietary supplement the portion of a portion of the nutrient quantity. It is not subject to review by the FDA or any other outside entity.

5.    Where can I obtain details about a particular dietary supplement?

Manufacturers and distributors of dietary supplements do not need FDA approval to market their products. This means that the FDA does not maintain a registry of dietary supplement producers, distributors, or the products they market. If you need additional details about a particular product than what is provided on the label, you can directly contact the brand's supplier. The manufacturer's or distributor's name and address can be found on the dietary supplement packaging. 

6.    What is meant by the term 'proprietary blend?' 

A "proprietary mix" is a mixture of ingredients that a single supplement manufacturer uses exclusively. In almost all cases, no other brand has the same blend of ingredients, and it is almost impossible to tell how much of each one is in the mixture. 

7.    What is the distinction between the RDA and the DV? 

Recommended Diet Allowances is the quantity of a particular nutrient, depending on your age, gender, and pregnancy or breastfeeding, which should be obtained every day. You're more likely to see the acronym DV, which stands for Daily Value, on a supplement label. This value indicates the amount of a nutrient a supplement offers in comparison to a typical daily diet. Often, for example, a supplement that says "50% DV" contains 500 mg of calcium since the daily value for calcium is 1000 mg. occasionally, the DV found in a supplement will exceed the RDA for some individuals. In certain instances, a supplement does not have a DV, and the label would represent this. Consult your physician to ensure that your supplement does not contain an excessive amount of any nutrient.

 Additional Resources for healthy Living.

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These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.