With the rise of the fitness industry, gym culture, and healthier lifestyles, the use of dietary supplements have skyrocketed. Dietary supplements can range from vitamins, minerals, and amino acids, to herbs, and protein powders (U.S. FDA, 2022). Individuals often use supplements to boost energy levels, to target any vitamin or mineral deficiencies, to enhance beauty, and ultimately to sustain or improve overall health.
Even though these can be achievable end results with the use of dietary supplements, there are also risks that need to be considered from these widely marketed products. Without proper guidance, dietary supplements can do more harm than good.
The Rise and Risks of the Supplement Industry
Over the past 20 years, the use of dietary supplements has increased globally, and even more so since the COVID-19 pandemic as a means of protecting against disease and boosting one’s immune system (Djaoudene et al., 2023). However, the supplement industry is not highly regulated in most countries. For example, the U.S. Food and Drug Administration (FDA) is responsible for regulating the use of dietary supplements, however it does not use the same set of rigorous regulations when testing conventional foods or pharmaceutical drug products (U.S. FDA, 2024).
This means that the FDA can’t prevent the sale of a supplement that may pose potential risks until after an adverse effect has been reported, as supplements aren’t approved for safety by the FDA, but rather by the manufacturer (Djaoudene et al., 2023). This lack of regulation can result in:
· Toxic Substances: some supplements may include heavy metals, mycotoxins, pesticide residues, and other unapproved substances that can be toxic to the human body, especially on the long run (Costa et al., 2019).
· Interactions: taking multiple supplements at a time or combining them with other medications can have dangerous effects. For example, drugs for heart disease or depression or birth control pills are not as effective when taken with St. John’s wort, a common supplement for depression. Similarly, warfarin (a blood thinner), and vitamin E supplements can increase the risk of strokes or internal bleeding if taken together (U.S. FDA, 2022).
· Inaccurate Labeling: many dietary supplement labels do not list all ingredients found in the supplement, and may even include FDA-prohibited performance-enhancing substances (Cohen et al., 2023).
· Misleading Claims: For example, in November 2022, the FDA issued warning letters to seven supplement companies for falsely advertising that their supplements could treat and prevent cardiovascular disease (Godman, 2023).
The Way Forward with Supplements
While there are many real and potent risks associated with dietary supplements, guidance in our decisions can help eliminate those risks. This guidance can come from:
1. Always consulting with a Healthcare Provider or Registered Dietitian prior to starting any supplement. This is essential in order to:
· Establish the correct dosage and duration, and avoid interactions with other supplements or medications currently in use
· Help you in correctly interpreting supplement labels and values such as the Daily Value (DV)
· Monitor side effects through physical examinations or laboratory tests
2. Read and interpret labels carefully:
· Get comfortable interpreting the nutrition facts label on supplements such as the Serving Size, % Daily Value, and Daily Value (DV) in order to make informed decisions
· Always make sure to monitor expiry dates, and never take supplements that are passed their expiry date (even by just a few days!)
· Make sure to consult with your physician or dietitian if you find any ingredients present that you may be allergic to
3. Go for reputable brands that:
· Are third-party tested. One indicator of product quality is a Certificate of Analysis (COA), which is obtained by a third-party company such as Banned Substances Control Group (BSCG) or Consumer Lab (Healthline, 2020)
· Follow the FDA’s requirement of Current Good Manufacturing Practices (CGMP), implemented to ensure safety and quality of supplements (Healthline, 2020)
· State all ingredients on the label and are standardized across batches (Healthline, 2020)
4. Report side effects:
· If you experience any mild or severe side effects from supplements, immediately discontinue using the product and seek the advice of a healthcare professional
· Submit a report to a relevant regulatory authority e.g. the FDA’s Safety Reporting Tool (U.S. FDA, 2025)
All in all, dietary supplements can have positive health effects, but only when used with caution and guidance. Guidance from trusted and reputable sources such as healthcare professionals and government agencies that focus on evidence-based data and results should always be prioritized over misleading marketing claims or social media trends.
It is also important to note that supplements are not a one-size-fits-all solution, as what works on one person may not be effective or even safe on another. Understanding your personalized health needs along with obtaining trusted information and making informed choices is what allows us to reap the benefits of supplements.
References
Cohen P.A., Avula B., Katragunta K., Travis J.C., Khan I. (2023). Presence and Quantity of Botanical Ingredients With Purported Performance-Enhancing Properties in Sports Supplements. JAMA Netw Open, 6(7):e2323879. https://doi.org/10.1001/jamanetworkopen.2023.23879
Costa, J. G., Vidovic, B., Saraiva, N., do Céu Costa, M., Del Favero, G., Marko, D., … Fernandes, A. S. (2019). Contaminants: a dark side of food supplements? Free Radical Research, 53(1), 1113–1135. https://doi.org/10.1080/10715762.2019.1636045
Djaoudene, O., Romano, A., Bradai, Y. D., Zebiri, F., Ouchene, A., Yousfi, Y., Amrane-Abider, M., Sahraoui-Remini, Y., & Madani, K. (2023). A Global Overview of Dietary Supplements: Regulation, Market Trends, Usage during the COVID-19 Pandemic, and Health Effects. Nutrients, 15(15), 3320. https://doi.org/10.3390/nu15153320
Godman, H. (2023, March 1). Watch out for bogus supplement claims. Harvard Health Publishing. Retrieved July 2, 2025, from https://www.health.harvard.edu/staying-healthy/watch-out-for-bogus-supplement-claims
McGrane, K. (2020, July 15). How to choose high quality vitamins and supplements. Healthline. Retrieved July 2, 2025, from https://www.healthline.com/nutrition/how-to-choose-high-quality-vitamins-and-supplements
U.S. Food and Drug Administration (FDA). (2024, October 1). Dietary supplements. Retrieved July 2, 2025, from https://www.fda.gov/food/dietary-supplements
U.S. Food and Drug Administration (FDA). (2022, June 2). FDA 101: Dietary supplements. Consumer Updates. Retrieved July 2, 2025, from https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
U.S. Food and Drug Administration (FDA). (2025, March 13). How to report a problem with dietary supplements. FDA. Retrieved July 2, 2025, from https://www.fda.gov/food/dietary-supplements/how-report-problem-dietary-supplements
U.S. Food and Drug Administration (FDA). (2022, June 2). Mixing medications and dietary supplements can endanger your health. Consumer Updates. Retrieved July 2, 2025, from https://www.fda.gov/consumers/consumer-updates/mixing-medications-and-dietary-supplements-can-endanger-your-health
