Bill’s retired and lives alone. Often he’s just not hungry or is too tired to fix a whole meal. Does he need a multivitamin, or should he take one of those dietary supplements he sees in ads everywhere? Bill wonders if they work—will one help keep his joints healthy or another give him more energy? And, are they safe?
Dietary supplements are substances you might use to add nutrients to your diet or to lower your risk of health problems, like osteoporosis or arthritis. Dietary supplements come in the form of pills, capsules, powders, gel tabs, extracts, or liquids. They might contain vitamins, minerals, fiber, amino acids, herbs or other plants, or enzymes. Sometimes, the ingredients in dietary supplements are added to foods, including drinks. A doctor’s prescription is not needed to buy dietary supplements.
Do you need one? Maybe you do, but usually not. Ask yourself why you think you might want to take a dietary supplement. Are you concerned about getting enough nutrients? Is a friend, a neighbor, or someone on a commercial suggesting you take one? Some ads for dietary supplements in magazines or on TV seem to promise that these supplements will make you feel better, keep you from getting sick, or even help you live longer. Sometimes, there is little, if any, good scientific research supporting these claims. Dietary supplements may give you nutrients that might be missing from your daily diet. But eating a variety of healthy foods is the best way to get the nutrients you need. Supplements may cost a lot, could be harmful, or simply might not be helpful. Some supplements can change how medicines you may already be taking will work. You should talk to your doctor or a registered dietitian for advice.
People over 50 may need more of some vitamins and minerals than younger adults do. Your doctor or a dietitian can tell you whether you need to change your diet or take vitamins or minerals to get enough of these:
Different Vitamin and Mineral Recommendations for People Over 50 (2010)
The National Academy of Sciences recommends how much of each vitamin and mineral men and women of different ages need. Sometimes, the Academy also tells us how much of a vitamin or mineral is too much.
Vitamin B12—2.4 mcg (micrograms) each day (if you are taking medicine for acid reflux, you might need a different form, which your healthcare provider can give you)
When thinking about whether you need more of a vitamin or mineral, think about how much of each nutrient you get from food and drinks, as well as from any supplements you take. Check with a doctor or dietitian to learn whether you need to supplement your diet.
You might hear about antioxidants in the news. These are natural substances found in food that might help protect you from some diseases. Here are some common sources of antioxidants that you should be sure to include in your diet:
Right now, research results suggest that large doses of supplements with antioxidants will not prevent chronic diseases such as heart disease or diabetes. In fact, some studies have shown that taking large doses of some antioxidants could be harmful. Again, it is best to check with your doctor before taking a dietary supplement.
Herbal supplements are dietary supplements that come from plants. A few that you may have heard of are gingko biloba, ginseng, echinacea, and black cohosh. Researchers are looking at using herbal supplements to prevent or treat some health problems. It’s too soon to know if herbal supplements are both safe and useful. But, studies of some have not shown benefits.
Scientists are still working to answer this question. The U.S. Food and Drug Administration (FDA) checks prescription medicines, such as antibiotics or blood pressure medicines, to make sure they are safe and do what they promise. The same is true for over-the-counter drugs like pain and cold medicines.
But the FDA does not consider dietary supplements to be medicines. The FDA does not watch over dietary supplements in the same way it does prescription medicines. The Federal Government does not regularly test what is in dietary supplements. So, just because you see a dietary supplement on a store shelf does not mean it is safe, that it does what the label says it will, or that it contains what the label says it contains.
If the FDA receives reports of possible problems with a supplement, it will issue warnings about products that are clearly unsafe. The FDA may also take these supplements off the market. The Federal Trade Commission looks into reports of ads that might misrepresent what dietary supplements do.
A few private groups, such as the U.S. Pharmacopeia (USP), NSF International, ConsumerLab.com, and the Natural Products Association (NPA), have their own “seals of approval” for dietary supplements. To get such a seal, products must be made by following good manufacturing procedures, must contain what is listed on the label, and must not have harmful levels of things that don’t belong there, like lead.
If you are thinking about using dietary supplements:
Here’s what one active older person does:
When she turned 60, Pearl decided she wanted to stay healthy and active as long as possible. She was careful about what she ate. She became more physically active. Now she takes a long, brisk walk 3 or 4 times a week. In bad weather, she joins the mall walkers at the local shopping mall. On nice days, Pearl works in her garden. When she was younger, Pearl stopped smoking and started using a seatbelt. She’s even learning how to use a computer to find healthy recipes. Last month, she turned 84 and danced at her granddaughter’s wedding!
Try following Pearl’s example—stick to a healthy diet, be physically active, keep your mind active, don’t smoke, see your doctor regularly, and, in most cases, only use dietary supplements suggested by your doctor or pharmacist.
Here are some helpful resources:
Department of Agriculture
Food and Nutrition Information Center
National Agricultural Library
10301 Baltimore Avenue, Room 108
Beltsville, MD 20705
Federal Trade Commission
600 Pennsylvania Avenue, NW
Washington, DC 20580
Food and Drug Administration
Center for Food Safety and Applied Nutrition
5100 Paint Branch Parkway
College Park, MD 20740
National Center for Complementary and Alternative Medicine
P.O. Box 7923
Gaithersburg, MD 20898
National Library of Medicine
Office of Dietary Supplements
National Institutes of Health
6100 Executive Boulevard
Room 3B01, MSC 7517
Bethesda, MD 20892-7517
The Federal Government has several other websites with information on nutrition, including:
www.nutrition.gov—learn more about healthy eating, food shopping, assistance programs, and nutrition-related health subjects.
www.choosemyplate.gov—information about the Dietary Guidelines for Americans
For information on exercise, nutrition, and health scams and other resources on health and aging, contact:
To sign up for regular email alerts about new publications and other information from the NIA, go to www.nia.nih.gov/health.
Visit www.nihseniorhealth.gov, a senior-friendly website from the National Institute on Aging and the National Library of Medicine. This website has health and wellness information for older adults. Special features make it simple to use. For example, you can click on a button to make the type larger.
National Institute on Aging
National Institutes of Health
U. S. Department of Health and Human Services
Publication Date: May 2013
Page Last Updated: February 7, 2014