Americans appear to have a fairly favorable view of dietary supplements. According to a 2023 survey, 74% of American adults take vitamins and prebiotics.
The supplement business is booming, and with all the hype around it, it's easy to forget what supplements actually are. They are substances that can have powerful effects on your body and health, but they are not regulated like drugs. They are regulated just like food.
Thanks to a 1994 law, the Food and Drug Administration is essentially powerless when it comes to supplements. As the agency admits, “FDA does not have the authority to approve dietary supplements before they go to market. Companies can sell supplements without going through any approval process or even having to share evidence about their safety.” can be sold.”
As a research faculty member in graduate medical education, I am responsible for teaching residents how to understand and critically engage with health research. I also write about health, wellness, and supplements for a broader audience. As a result, I spend a lot of time thinking about supplements.
It's important to consider why so many people believe that supplements can help them live a healthier life. There are many reasons, but there's no doubt that how supplements are marketed is an important reason. In my years of observing the industry, I've found that three false assumptions crop up over and over again in supplement marketing.
1. Fallacy of appeal to nature
The appeal to nature fallacy occurs when we assume that because something is “natural” it must be good. The word natural is often used in supplement marketing. When it comes to health, it often feels right to seek out natural medicine, treatments, and preventative techniques.
For example, when you say “vitamin C,” what immediately comes to mind? Probably oranges and citrus fruits in general and flu prevention. But when you say “flu shot,” what immediately comes to mind? Probably a doctor's office, a little aches and pains, and maybe a pharmaceutical company. One of these is clinically proven to prevent influenza infection and reduce the severity of the disease. The other is promoted as if it has the same effect, but there is no clinical evidence to support this.
The supplement industry is full of brand names that incorporate the word “natural” to appeal to nature. Also, keep an eye out for websites and advertisements that encourage customers to ditch “artificial” products and seek “pure” and “natural nutrition.” Using the word artificial to describe other products and the word natural to describe a particular supplement indicates that the product is better than competing products and necessary for good health. The purpose is to make you feel.
To be clear, “natural” does not equate to “better,” but that's how we want people to think of it in marketing.
2. The belief that more of a good thing is always better.
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There are other assumptions that piggyback on the fallacy of appealing to nature. That is, if something is natural, it must be good, and more of it must always be better. If a little bit of vitamin C is good for us, then a lot of it must be good too.
The truth is that our bodies tightly regulate the levels of vitamins and minerals we ingest. If you don't have a deficiency, getting more of a certain vitamin or mineral through supplements won't necessarily provide health benefits. That's why supplement skeptics sometimes say, “You're just paying for expensive pee.” Because the body excretes excess.
As an example of the more-is-better myth, let's look at basically any vitamin C supplement. Packages often prominently display doses that can reach 750 milligrams or 1,000 milligrams. However, adults only need about 75 to 120 milligrams of vitamin C per day. Similarly, look at vitamin D supplements that come in doses of 5,000 IU (International Units). This fact is also prominently displayed on the packaging. However, adults should not exceed 4,000 IU per day. Again, it's easy to go beyond what you need.
3. Behavioral bias
Finally, the supplement industry likes to capitalize on the idea that doing something is better than doing nothing. This is behavioral bias. Taking action makes people feel more in control of the situation. This is especially effective when it comes to health. You may think, “Even if I don't need extra vitamin C, I'll still take it just in case.” What's the harm? ”
The examples in the last section show that supplements often contain many times the recommended daily intake of certain vitamins and minerals. This assumes that it is safe to consume that much of those particular substances.
You can have too much of a good thing. Too much vitamin C can cause diarrhea, nausea, and abdominal pain. Too much vitamin D can cause symptoms such as nausea, vomiting, and kidney stones. Supplements may also interact with prescription medications. For example, St. John's wort is notorious for interacting with contraceptives, immunosuppressants, statins, and chemotherapy, worsening or blunting their effects. When it comes to supplements, taking them is not better than not taking them.
Be wary of these marketing messages. It's not necessarily correct or healthy. And consult your doctor before taking any supplements.
