"Would this supplement help me?" I often get asked some version of this question. It can be hard to figure out which supplement is the best, so here are some myths and facts about supplements that will help you find your best option.
Supplement Myth No. 1: Supplements are regulated the same way as medications.
Supplement Fact: Both medications and dietary supplements are regulated by the Food and Drug Administration (FDA). Unlike medications, however, companies manufacturing dietary supplements do not have to provide evidence of purity and quality to the FDA before their supplement hits the shelves. This can lead to harmful ingredients hiding in supplements. The FDA has the authority to stop companies from selling a supplement only after there is substantial evidence that the supplement causes harm. It can take years before a harmful supplement is taken off the market.
Even if they do not cause harm, supplements may not contain what is listed on their package. Recently, the New York attorney general's office tested supplements from multiple stores to see if the supplement labels were accurate. Very few (4-41 percent) contained the herb listed on the label. Further, these supplements contained other plants, some of which are known to cause allergic reactions, but they were not listed on the label as ingredients.
However, supplement companies may voluntarily send their supplements to the U.S. Pharmacopeial Convention (USP). USP is an independent company that sets high standards for supplements. USP tests supplements for quality, purity, potency, performance and consistency. If the supplement meets USP's standards, then the company may use the USP Verified Mark on their product. You can find the USP Verified Mark on the supplement's packaging if it has met the standards.
Supplement Myth No. 2: Supplements will cure a problem.
Supplement Fact: Supplements may be useful if you have a true nutrient deficiency. The best way to know if you are deficient is to talk with your doctor or a registered dietitian. If you are deficient in something, your doctor or dietitian can recommend a good supplement for you to take. You may even need a prescription from your doctor for a medical dose of that nutrient.
Remember, a supplement cannot provide the same benefits as eating nutrient-rich foods like fruits and vegetables.
Supplement Myth No. 3: Supplements are safe for everyone.
Supplement Fact: Most supplements are not well-tested for pregnant or nursing women, or for children. These groups should be especially careful with supplements.
For all ages and life stages, there are upper limits to how much of specific vitamins and minerals the body can safely handle. It is very important to make sure we don't take more of any vitamin or mineral than is safe. For more information on upper limits, talk to your health care provider or a registered dietitian.
Lynn Grant is a registered dietitian and certified diabetes educator. She works at Capital Region Medical Center and provides diabetes education and outpatient nutrition counseling by appointment.
Super-moist pecan raisin cookies
Makes about 35 cookies.
Ingredients:
Non-stick cooking spray
cup all-purpose flour
cup whole wheat flour
cup quick oats
1 teaspoon ground cinnamon
teaspoon baking soda
teaspoon iodized table salt
teaspoon allspice
cup granulated sugar
cup canned pumpkin puree
1/3 cup canola oil
1 teaspoon vanilla extract
1 teaspoon maple extract (or 1 tablespoon maple syrup)
cup raisins
cup pecans
Directions: Put a rack in the center of the oven. Preheat oven to 350 degrees F. Line two large baking sheets with parchment paper or spray with non-stick cooking spray. In a medium bowl, combine flours, oats, cinnamon, baking soda, salt and allspice. Stir to blend well. In a large bowl, combine sugar, pumpkin puree, oil, vanilla and maple; whisk to blend. Gradually stir dry ingredients into pumpkin mixture. Stir in raisins and pecans.
For each cookie, drop one spoonful of batter onto the prepared baking sheet. Space each drop about 1 inch apart. Bake cookies until brown and a bit firm to the touch, 17-20 minutes. Transfer cookies from the pan to a wire rack and cool completely.
Nutrition (per 1 cookie): 70 calories, 3 grams total fat, 0 grams saturated fat, 34 milligrams potassium, 35 milligrams sodium, 9 grams carbohydrates, 1 gram dietary fiber, 5 grams sugars, 1 gram protein.