What natural supplements are recommended for overall health?

Natural Supplements for Overall Health

There is no clear evidence that dietary supplementation with vitamins, minerals, herbs, or spices can improve outcomes in people who do not have underlying deficiencies, and they are not generally recommended for health improvement. 1

Evidence-Based Approach to Supplements

• Dietary supplements should not be used as substitutes for a balanced, healthy diet that emphasizes nutrient-dense foods 1
• Current evidence does not support the routine use of dietary supplements for health benefits in individuals without specific deficiencies 1
• The use of supplements should be cautious and ideally preceded by consultation with a healthcare provider 2

Recommended Dietary Patterns Instead of Supplements

• Focus on carbohydrate intake from vegetables, fruits, legumes, whole grains, and dairy products, with emphasis on foods higher in fiber 1
• Consider a Mediterranean-style diet rich in monounsaturated and polyunsaturated fats to improve overall health 1
• Eat foods rich in long-chain n-3 fatty acids such as fatty fish (EPA and DHA) and nuts and seeds (ALA) for cardiovascular health rather than taking supplements 1

Specific Supplement Considerations

• Multivitamin-mineral supplements are the most commonly used supplements, but evidence for their benefit in healthy individuals is lacking 3
• Fish oil may be considered for cardiovascular disease prevention, especially among patients with prevalent coronary heart disease 1
• Vitamin D supplementation may be necessary for individuals with deficiency, but routine supplementation is not recommended for those with normal levels 1

Safety Concerns with Supplements

• The FDA has limited regulatory oversight of dietary supplements compared to prescription medications 4
• Between 2004 and 2021, over 79,000 adverse events related to dietary supplement use were reported to the FDA 4
• Some supplements can interact with medications or have adverse effects, particularly in elderly populations taking multiple medications 2
• Certain supplements including beta-carotene, calcium, and vitamin E may even be harmful when taken in high doses 1

Common Motivations for Supplement Use

• Most supplement users report taking them to "improve" (45%) or "maintain" (33%) overall health rather than to address specific nutrient deficiencies 3
• Only 23% of supplements are used based on healthcare provider recommendations 3
• Supplement users often report better overall health and healthier lifestyle choices than non-users 3

Practical Recommendations

• Prioritize a balanced diet with nutrient-dense foods over supplements 1
• If considering supplements, consult with a healthcare provider first, especially if you have chronic health conditions or take medications 2, 5
• Be aware that marketing claims for supplements often exceed scientific evidence for their benefits 4
• If you have a specific nutrient deficiency diagnosed by a healthcare provider, targeted supplementation may be appropriate 1

Special Populations

• For individuals with diabetes, supplements are not recommended for glycemic control 1
• For bariatric surgery patients, specific vitamin and mineral supplementation is necessary to prevent deficiencies 1
• For patients with rheumatoid arthritis, Mediterranean-style diet patterns may be more beneficial than specific supplements 1