Supplement Savvy: What Every Woman Needs to Know

While dietary supplements can have some health benefits, they can also pose potential risks to your health.

Dietary supplements cover a broad range of nutrients and substances that can be taken on their own or added to smoothies or drinks. Common examples include vitamins, minerals, and herbs. They can come in the form of pills, capsules, powders, drinks, and even foods. Supplements are often marketed as promoting good health or improving well-being. However, it’s important to note that the FDA doesn’t regulate supplements the same way it does medications, nor does it regulate the claims made by those selling expensive supplements.

So what should savvy consumers know about supplements? Could they still be beneficial? We turned to one of Hello Alpha’s Registered Dietitians, Amy McMahon, RDN, LD, to make the information surrounding supplements more digestible.

There are lots of greens powder supplements on the market that contain a variety of vegetable-derived ingredients or probiotics. Do they actually work? Are there any precautions someone should take before consuming these products?

While there is some limited research on greens powders, there isn’t enough scientific evidence to definitively prove their effectiveness. It’s always best to get your vitamins and minerals from whole foods, like fruits and vegetables, instead of relying solely on vegetable-derived ingredients. These ingredients are often stripped of other important components found in whole vegetables — like fiber.

It’s also worth noting that greens powders can be quite expensive and shouldn’t be treated as a complete source of nutrition. While there may be some potential health benefits to taking them, no single supplement can solve all of your health concerns. A balanced and varied diet, along with regular exercise and rest, are key to overall wellness.

Are there any vitamins or supplements that are beneficial for women?

If you’re a woman of childbearing age, we recommend taking a prenatal multivitamin to support your health and the health of your future baby. Make sure the vitamin contains at least 400 mg of folic acid, and start taking it at least one month before trying to conceive.

The FDA doesn’t regulate supplements, so be cautious when selecting one. When choosing a prenatal multivitamin, look for the USP verification logo on the supplement bottle. This means that the product has been tested by a third party to ensure that the ingredients listed are accurate. Your healthcare provider or a registered dietitian can also help you select the best multivitamin for you.

What vitamins or supplements do you suggest for menopause or perimenopause symptoms?

It’s best to talk to your healthcare provider about your specific needs, as women going through menopause and perimenopause may be at risk for certain vitamin and mineral deficiencies, such as vitamin D. Your healthcare provider may recommend testing your current levels to determine the appropriate amount of supplement to take and ensure it’s safe for you.

Do you have any tips for someone who isn’t sure if they should take a vitamin or supplement?

It’s great that you’re taking an active interest in your health! Before deciding to take a vitamin or supplement, it’s important to speak with your healthcare provider. They can gather information about your current diet, any symptoms you may be experiencing, and perform lab tests to determine if you have any nutrient deficiencies.

Remember that supplements are meant to supplement a healthy diet, not replace it entirely. Eating a balanced diet that includes a variety of nutrient-rich foods is the best way to ensure you’re getting the vitamins and minerals your body needs. Your healthcare provider can work with you to create a personalized plan that includes both a healthy diet and any necessary supplements.

Are there certain health conditions that are affected by common supplements that people should be aware of?

This is very individualized. There are several supplements that can affect the effectiveness and safety of medications that you may already be on. Always talk with your care team before starting any supplement or herbal remedy to ensure it is safe and a good option for you and your body.

It’s important to talk to your healthcare provider before starting any new supplements, especially if you have a chronic health condition or are taking prescription medications. They can help you determine which supplements are safe and appropriate for you based on your individual health needs.

Are supplements safe?

Although dietary supplements can be a good addition to your wellness routine, it’s important to talk to your healthcare provider before taking any new supplements. Some supplements can have powerful effects on the body, and may even interfere with medications, lab tests, or surgical procedures. Your healthcare provider can help you decide which supplements, if any, are right for you.

Some supplements can interact with prescription medications or exacerbate certain health conditions. Here are a few examples:

• Vitamin K can interfere with blood thinners, which are often prescribed to people with blood clots or heart conditions.
• Calcium supplements can increase the risk of kidney stones in people with a history of kidney disease.
• Iron supplements can be harmful to people with certain genetic disorders that cause iron to accumulate in the body.
• St. John’s wort, which is sometimes used to treat depression, can interfere with many prescription medications, including birth control pills and antidepressants.
• Some herbal supplements can cause liver damage in people with liver disease.

It’s generally safe to take dietary supplements as long as you don’t go overboard, especially with fat-soluble vitamins like A and E. Check the label for the recommended daily allowance (RDA) and don’t exceed it to avoid any unwanted side effects.

However, it’s important to be cautious with herbal supplements, as some may contain unlisted or even toxic ingredients like arsenic, mercury, lead, and pesticides. To ensure safety, look for supplements that display the “USP Verified” or “ConsumerLab.com Approved Quality” labels. These supplements have been tested by outside companies for quality and purity. (However, the FDA does not test them.)

When you’re taking dietary supplements, it’s important to be aware of any potential side effects or bad reactions (also called adverse events). To avoid any issues, make sure you:

• Don’t combine different supplements unless recommended by your healthcare provider
• Be cautious when mixing supplements with prescription or over-the-counter medications
• Follow the recommended dosage for each supplement and don’t take more than necessary
• Remember that supplements are not a substitute for prescribed medications

About Hello Alpha

Hello Alpha is the only nationwide virtual primary care platform specializing in women’s health. While we treat all genders, Alpha focuses on women of all ages, delivering whole person care optimized for their unique behavioral and physical needs.

If you’re interested in supplements, you can start a visit with Hello Alpha at any time. Our dedicated providers can help you get holistic, personalized care throughout your healthcare journey.

If you’re interested in learning more, browse our other blog posts about nutrition, supplements and diets:

Why you should “eat the rainbow”

Why dietary supplements for weight loss may be ineffective

Why fad diets don’t work for long-term weight loss

7 reasons to see a registered dietitian

PLEASE NOTE: THIS BLOG DOES NOT PROVIDE MEDICAL ADVICE.

The information, including but not limited to, test, graphics, imagines and other material contained on this website are for informational/educational purposes only. No material on this site is intended to substitute for professional medical advice, diagnosis or treatment. A patient-client relationship will only be formed after you enter into a written agreement with an Alpha provider. Always consult a professional in the area for your particular needs before undertaking any new healthcare regimen.

Sources:

• Amy McMahon, RDN, LD, Clinical Dietitian
• https://familydoctor.org/dietary-supplements-what-you-need-to-know/#:~:text=Dietary%20supplements%20are%20any%20substance%20that%20you%20take,most%20common%20form%20is%20a%20pill%2C%20or%20capsule
• https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements

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