The Definitive List of FDA Approved Supplements: Benefits and Side Effects...

The Definitive List of FDA Approved Supplements: Benefits and Side Effects...

 You've probably heard about various supplements and wonder which ones are actually approved and regulated. The good news is there are many supplements approved by the Food and Drug Administration that offer benefits when taken properly. We've compiled the definitive list of FDA approved supplements along with the benefits and potential side effects of each so you can make informed decisions about your health.

Understanding FDA Approval for Dietary Supplements

The FDA approves dietary supplements, but not in the same way it approves drugs. Supplements don’t undergo the same strict approval process as drugs, so some may not be as safe or effective as claimed. 

The FDA classifies supplements as foods, not drugs. So supplements can be marketed without prior approval. The FDA is responsible for taking action against any unsafe supplements after they reach the market, but they don’t approve supplements like drugs before they’re sold.

Some supplements may be beneficial when used properly and under guidance from your doctor. For example, supplements like vitamin D, fish oil, and probiotics have potential benefits backed by research. However, other supplements make exaggerated claims. It’s important to be a savvy supplement shopper:

•Look for reputable brands and check if there are scientific studies supporting the claimed benefits.

•Be wary of supplements that claim to cure diseases or provide unrealistic results.

•Check if supplements interact with any medications you’re taking. Supplement-drug interactions can be dangerous.

•Follow the dosage recommended on the product label and don’t exceed the upper limit. More isn’t always better and can be toxic.

• Let your doctor know about all supplements you're taking to avoid adverse effects or overdose.

While the FDA doesn’t approve supplements in the same way as drugs, they do monitor them and take action against unsafe products. Still, the most important thing is for you to be an informed consumer. Do your own research, talk to your doctor, and make sure any supplement you take is safe and right for you.

The Complete List of FDA Approved Supplement Ingredients and Their Intended Benefits

When it comes to supplements, the FDA has approved certain ingredients that have been proven safe and effective. Here are some of the major ones and what they can do for you:

Vitamin C:

    We all know Vitamin C helps support the immune system, but it’s also great for skin health and iron absorption. The recommended daily amount is 65 to 90 milligrams. Look for ascorbic acid on the label.

Vitamin D:

    Vitamin D helps your body absorb calcium and phosphorus, which strengthen your bones. Many people are deficient, so talk to your doctor about supplements or increasing sun exposure and foods with Vitamin D like fatty fish, egg yolks, and fortified foods. The recommended amount is 600 to 800 IU per day.

Omega-3 fatty acids:

    Omega-3s are essential fats that reduce inflammation in the body and support heart health. You can get omega-3s from fish oil or algal oil supplements as well as chia seeds, flax seeds, and fatty fish. Aim for 250 to 500 milligrams of EPA and DHA per day.

Turmeric or Curcumin:

    Turmeric contains curcumin, a compound with antioxidant and anti-inflammatory effects. Turmeric supplements may help reduce joint pain and improve memory. Look for turmeric extract or curcumin supplements with piperine, which helps with absorption. Typical doses are 400 to 600 milligrams of curcumin 3 times a day.

Probiotics:

    Probiotics contain live bacteria and yeasts that are good for your digestive health and microbiome. They can help with bloating, constipation, and diarrhea. Look for supplements with multiple strains of bacteria, at least 10 to 20 billion CFUs. Take as directed, usually once a day with food.

Potential Side Effects to Watch Out for With Common Supplements

While supplements may provide benefits, it's important to be aware of potential side effects. Some of the most common supplements have effects you'll want to watch out for.

Fish Oil:

    Fish oil is a popular supplement for heart and brain health, but it may cause:

• Digestive issues like belching, bloating, or diarrhea. Start with a lower dose and build up slowly.

• A fishy aftertaste. Choose an enteric-coated or flavored fish oil tablet to minimize this.

• Blood thinning. Fish oil can increase your risk of bleeding, so talk to your doctor before combining it with blood thinners like aspirin.

Turmeric or Curcumin:

    Turmeric and its active compound curcumin are taken for their anti-inflammatory effects, but can lead to:

• Nausea or diarrhea, especially in high doses. Start with a lower dose and build up slowly.

• Blood thinning. Like fish oil, turmeric and curcumin may increase your risk of bleeding. Check with your doctor if you take blood thinners.

Creatine:   

Creatine is popular for improving exercise performance and muscle strength but may cause:

• Weight gain. Creatine causes water retention, so you may gain a couple of pounds at first. This is temporary water weight, not muscle.

• Digestive issues. Creatine may lead to cramping, bloating, diarrhea or nausea in some people. Stay well hydrated and talk to your doctor if side effects are severe.

• Hair loss. There is little evidence creatine directly causes hair loss, but it may accelerate loss in those predisposed to male pattern baldness. Hair loss from creatine is usually temporary, but discontinue use if you experience significant or prolonged hair loss.

As with any supplement, talk to your doctor before starting to make sure the benefits outweigh the risks for you and to get guidance on proper dosage and use. Pay attention to how your body responds, and report any severe or prolonged side effects to your doctor right away.

Summary:

You now have a comprehensive overview of the most popular FDA approved supplements on the market along with their key benefits and potential side effects. Remember, supplements are not regulated as strictly as drugs, so do your own research to determine what's right for you based on your health needs and any medications you're currently taking. While supplements may provide benefits, they are not cure-alls and should not replace professional medical advice or a balanced diet. The supplements on this list can absolutely be part of a healthy lifestyle when taken properly and under guidance from your doctor. But at the end of the day, the tried and true methods of eating right, reducing stress, getting enough sleep, and exercising regularly will have the biggest impact on your wellbeing. So take advantage of what nature and science have provided, but don't forget the fundamentals. Your health is in your hands!