While most Americans try to get their nutrients from their foods, nearly 40 percent of Americans take dietary supplements, including vitamins and minerals. Many of them don't know exactly what they're taking or how it fits into the recommended daily allowance (RDA) suggested by the National Academies of Sciences Institute of Medicine.
Those recommendations were changed recently — the first substantial change in recommendations since 1989. One of the most important differences is that the safe maximum daily levels were reduced for some vitamins and minerals.
The labels on both food and dietary supplements are becoming increasingly important to consumers who care about what they're putting into their bodies and how it can help or hurt them, according to the National Center for Nutrition and Dietetics. Not long ago, new labels were mandated for food products, making it simpler to read and understand them.
"It's absolutely important to look at the label," said Martha Lamb, a registered dietitian who works at LDS Hospital. "People who read labels generally take better care of their health overall. And more and more people are becoming label-conscious."
It's important to try to get 100 percent of the vitamins and minerals you need daily from a combination of the foods you eat and the supplements you take.
But Lamb warns that just reading a label isn't enough. "The nutrients are different for different age groups and what is going on medically with an individual, so it's important to talk to a physician or dietitian before undertaking change. You should try to get as many of the vitamins and minerals you need as you can through food, rather than supplementation.
"That's not always practical for everyone," she said. "We don't always eat that way on a daily basis. In those types of cases, supplementation might be important."
Needs also change with life circumstances, Lamb said. For instance, a pregnant woman has different nutritional requirements. And elderly people may not absorb and utilize what's in food or supplements as well as younger people do. Taking dietary supplements may make a lot of sense for some senior citizens, as long as they consult a physician, read labels and shop carefully.
Food labels provide information on fat, cholesterol, sodium, fiber and other food components that may reduce the risk of heart disease, some cancers and chronic diseases. They also list ingredients in order of the amount contained in the product, so the first ingredient listed is present in the largest quantity.
You can balance your food choices by looking at both calories and fat content, paying attention to serving size. But remember the values listed on the labels assume the consumer will ingest 2,000 calories a day. That's not accurate for everyone.
But what's on the label, particularly with dietary supplements, is not necessarily what's inside the bottle. Or the amounts may not be accurate. Dietary supplements are not regulated like foods or medications, and the industry largely polices itself. Industry experts suggest sticking with companies that have good reputations and have demonstrated care and accuracy, often shown through an endorsement from a reputable health organization.
And always be aware that dietary supplements can interfere with medications and anesthesia, Lamb cautioned, "so it's important to have the necessary conversation with your physician. Be upfront. Say these are things I'm taking or thinking of taking. What do you think?"
Staci Nix, a registered dietitian at the University of Utah Nutrition Clinic, also warns that the vitamins and minerals in foods are absorbed by the body, while those in supplements may not be. And they can interact with each other. For instance, zinc inhibits the absorption of iron and vice versa.
It's also possible to get too much of a vitamin or mineral, so the amounts are very important. Vitamin A, for instance, in too high quantities can cause liver failure.
More is not necessarily better, Nix said. It can be very harmful.
The FDA watches food labels closely. And dietary supplement companies are becoming more proactive in trying to provide information. Pharmavite Corp., maker of Nature Made vitamins, for example, operates a toll-free hotline to answer consumer questions. Many other companies do, as well.
Many of the questions asked of the hotline relate directly to the new RDA guidelines.
"Few people know how much of a vitamin or mineral they should be taking daily, and the recently updated RDA standards can compound the confusion," said Lynn Moss, a continuing education specialist at the company, who added that the hotline gets as many as 400 calls a day.
E-MAIL: lois@desnews.com