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The shelves of your local supermarket are full of bottled supplements. These include vitamins and minerals, from A to zinc. You can also find products such as probiotics, herbs, and fish oil. But do they need to be healthy? What about their risks?

"For most people, eating a variety of nutritious foods can provide all the nutrients they need," said Carol Hagens, a registered dietitian and consultant at the National Institutes of Health. But some people may need more than they get from their meals. Your needs may vary based on your age, health, and diet.

Haggans explained that many people misunderstand the use of dietary supplements. "Some people may believe or hope that supplements can prevent or treat diseases, but this is not what they intend to do," she said. "They are meant to supplement the diet."

Dietary supplements are regulated by the U.S. Food and Drug Administration. "But they are regulated under the umbrella of food," Hagens said. "It is important to let people know that they are not regulated like drugs."

This means that the company does not have to prove that the supplement is effective before selling it. Companies must follow good manufacturing practices when manufacturing products. But the bottle may not always contain what the label claims.

Some independent organizations conduct quality tests on supplements and give them stamps of approval. But these tests can only ensure that the product is made correctly and contains the listed ingredients. They do not guarantee that it is effective or safe to take.

At different times of your life, your body needs different amounts of certain nutrients. For example, the ability to absorb and process certain nutrients decreases with age. Therefore, older people may need more certain vitamins and minerals, such as vitamin D, vitamin B12, and calcium.

People who avoid certain foods may also need nutritional supplements. For example, vitamin B12 is only found in animal products. “So if you follow a vegan diet, you may not get enough B12 from food,” Haggans said.

Women who are pregnant or may become pregnant need a certain amount of folic acid. This helps prevent a type of birth defect called neural tube defect. Babies may need more vitamin D than breast milk.

Dr. Patricia Haggerty, who studies nutrition and the immune system, said that people with chronic diseases may also need more vitamins and minerals. The immune system protects your body from viruses, bacteria and other microorganisms. At NIH. These conditions include heart disease, diabetes, cancer, HIV/AIDS and some autoimmune diseases. A condition in which the body's immune system mistakenly attacks and destroys the body's own cells. .

But Hagerty said whether you need supplements—of which or which—is not something to guess. "Which supplements, dosages, etc. are issues that you should address with your healthcare provider." Blood tests can often help determine if you lack nutrients.

If you take supplements, please tell your healthcare provider. Some supplements can change the effects of medicines. Others are at risk to certain groups of people. For questions about supplements, see the "Ask your doctor" box. You can use NIH's My Dietary Supplement and Medicine Record chart to track information about your supplements and medications.

"It's also important to understand the total amount of nutrients you get from food and different supplements," Haggans said. "More is not necessarily better. Naturally, it does not necessarily mean safety."

Ingestion of many nutrients in large amounts can be dangerous. These have so-called upper intake limits. Frequently exceeding this level can cause serious health problems. Vitamins and minerals with upper limits include calcium, iron, zinc, and vitamins A, B6, C, and D.

Haggans explained that manufacturers do not need to keep their products below these upper limits. So be sure to read the label clearly before buying. Some nutrients, such as vitamin K, can interact with common medications.

Other types of dietary supplements, such as botanicals, may be more complicated. Botanicals are also called herbal supplements. They contain one or more parts of plants. Examples include ginseng, echinacea, and St. John's wort. Botanicals come in many forms, such as capsules, dry tea, or liquid preparations.

The ingredients of plant products vary from brand to brand. So their effects on the body may be different. "They can also interact with drugs and produce side effects," Hagens said.

Dr. Ikhlas Khan, a natural product researcher funded by the University of Mississippi NIH, said that some plant products may carry excessive health claims. Examples include helping you "sleep better" or "weight loss."

"If you are looking for a treatment, you shouldn't look for it in the supplement aisle," he said.

Perhaps the most common claim of supplements is that they can strengthen your immune system. Researchers have been investigating if there is any help.

"Many nutrients, such as vitamin C, vitamin D, vitamin E, zinc, selenium and magnesium, are important for a healthy immune system," said Hagerty. But so far, intake of any nutrient that exceeds the recommended amount does not seem to strengthen the immune system.

Researchers are testing whether certain supplements can reduce the symptoms of COVID-19. "But so far, the data is not enough to support or oppose any vitamin, mineral or plant product to prevent or treat COVID-19," Hagerty said.

Scientists are also looking for supplements for other viruses. Khan and colleagues are working on a plant extract made from an algae called spirulina. Studies in mice have shown that the compounds may increase the immune response and prevent viral infections. The team wants to test whether it can be used to prevent influenza.

But one challenge with plant supplements is that they can vary from bottle to bottle, Khan explained. Therefore, the team must first fully characterize the product before it can be tested in clinical trials.

You may be wondering: If supplements are not the answer, what can you do now to strengthen your immune system? "The most important thing is to eat a variety of nutritious foods and maintain a healthy weight," Hagerty said. Obesity weakens your immune system.

Regular physical exercise, adequate sleep and minimizing stress are also important. do not smoke. If you drink, drink in moderation. Keep up with your vaccine. And wash your hands to reduce the chance of getting sick.

"These are things we can do every day to keep our immune system healthy," Hagerty said.

Do detox diets and cleaning work?

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