Why dietary supplements are bad for you

To measure the benefits and harms of dietary supplements, researchers from the Friedman School of Nutrition Science and Policy at Tufts University studied the diets of more than 27, U. The research team then looked at death outcomes for each participant through the National Death Index. The team found that adequate intakes of vitamin K and magnesium from food sources, not supplements, were associated with a lower risk of death. They also discovered those with higher intakes of vitamin K, magnesium, and zinc — again, from nutrients in foods, not supplements — had a lower risk of death from cardiovascular disease.

Additionally, excess calcium intake was associated with a higher risk of death from cancer in participants who took supplemental doses of at least 1, milligrams mg per day.

There was no association between cancer and calcium intake from foods. Fang Fang Zhang , an associate professor at Friedman School and the senior and corresponding author on the study, said in a statement. In general, our diets should be our main source for vitamins, minerals, and antioxidants, health experts believe. Jonathan Stegall , an integrative oncologist and medical director of The Center for Advanced Medicine.

Our bodies are designed to absorb and use nutrients as they naturally occur in foods, says Dixon. When we take in high levels of nutrients from dietary supplements, our vitamins and minerals start to compete for absorption, which can eventually lead to dangerous nutrient imbalances.

Rather than load up on dietary supplements, most health experts recommend following a healthy, plant-based diet rich in vegetables, fruits, legumes, and grains. They can determine if the supplement would be safe and helpful for you.

A new study from Tufts University found that nutrients from food, not supplements, are linked to a lower risk of death. Health experts agree that while not all supplements are harmful, a well-balanced, healthy diet is the best way to get your nutrients. Here is a list of 50 healthy foods, most of which are surprisingly tasty. Some supplements may contain ingredients not listed on the label , and these ingredients can be unsafe. Certain products are marketed as dietary supplements and actually contain prescription drugs within them — drugs that are not allowed in dietary supplements.

Read about the potential dangers of weight-loss supplements. Supplements should never be used in place of real food. Vitamins and minerals are essential to helping your body develop and function as it should. Get information on a variety of health conditions, disease prevention, and our services and programs. It's advice from our physicians delivered to you on your time.

Sign up for the Health and Wellness Newsletter. Dietary supplements are marketed in forms such as tablets, capsules, softgels, gelcaps, powders, and liquids. Some supplements can help assure that you get enough of the vital substances the body needs to function; others may help reduce the risk of disease.

But supplements should not replace complete meals which are necessary for a healthful diet — so, be sure you eat a variety of foods as well. Unlike drugs, supplements are not permitted to be marketed for the purpose of treating, diagnosing, preventing, or curing diseases.

Many supplements contain active ingredients that have strong biological effects in the body. This could make them unsafe in some situations and hurt or complicate your health. For example, the following actions could lead to harmful — even life-threatening — consequences. FDA is not authorized to review dietary supplement products for safety and effectiveness before they are marketed.