Skip to content
Supplements

How to Choose Supplements Safely: An Evidence-Based Guide

Desire E
Desire E

Dietary supplements are widely marketed as an easy way to support energy, immunity, digestion, sleep, healthy ageing and general wellbeing. Yet choosing a supplement is not as simple as picking a popular bottle or buying the product with the biggest dose. Some supplements are genuinely useful when they correct a nutrient deficiency or meet a recognised need during a particular life stage. Others have limited evidence for the benefits advertised, may interact with medicines, or can cause harm when taken in excessive amounts.

This evidence-based guide explains how to decide whether you need a supplement, compare common products, read labels, assess quality and reduce avoidable risks. It is written for general education, not as a personal prescription. The central principle is simple: choose a supplement for a clear, evidence-based reason—not because a trend, influencer or product label promises better health.

Table of Contents

What Dietary Supplements Are—and What They Are Not

Dietary supplements are products intended to add nutrients or other dietary ingredients to the diet. Depending on the country, they may be sold as tablets, capsules, powders, liquids, gummies, drops or fortified products. Ingredients can include vitamins, minerals, amino acids, fatty acids, probiotics, enzymes, herbs and plant extracts. A product may contain one ingredient or a mixture of many.

The word supplement matters: these products are intended to supplement food, not replace meals, medical treatment or a varied eating pattern. A capsule cannot reproduce the full combination of fibre, protein, essential fats and thousands of naturally occurring compounds found in foods. Nor does a product become effective simply because it is labelled natural, organic, premium, clinically inspired or doctor formulated.

Supplements are also not all regulated in the same way as prescription medicines. In the United States, for example, the Food and Drug Administration (FDA) does not approve dietary supplements for safety and effectiveness before they are marketed. Manufacturers have responsibilities for product quality and truthful claims, while FDA oversight is largely post-market. Other countries use different legal categories and oversight systems. Always check the rules and product status in the country where you live or buy the product. The FDA explains its role in its consumer guidance on dietary supplements.

A supplement label may describe how a nutrient supports a normal body function, but that does not prove the product prevents or treats a disease. Be cautious of products claiming to cure diabetes, reverse hypertension, eliminate cancer, replace prescribed medicines or guarantee rapid weight loss. Such claims should prompt you to stop and verify the product with a qualified health professional and the relevant national regulator.

Do You Actually Need a Supplement?

Before comparing brands, identify the reason you are considering a supplement. Are you trying to correct a diagnosed deficiency? Do you have a dietary pattern that makes a particular nutrient difficult to obtain? Are you pregnant, planning pregnancy, breastfeeding, recovering from an illness or living with a condition that affects absorption? Or are you simply hoping to feel more energetic or prevent future disease?

These situations are not equivalent. A person with confirmed iron-deficiency anaemia may need iron treatment and follow-up. A person who eats a fully plant-based diet needs a reliable source of vitamin B12, which may be a supplement or appropriately fortified food. Someone who is pregnant or could become pregnant may be advised to take folic acid to reduce the risk of neural tube defects. These are specific nutritional needs, not evidence that every adult should take a large collection of supplements.

For generally healthy, community-dwelling adults without a known deficiency, evidence does not support taking most vitamin and mineral supplements as a universal way to prevent cardiovascular disease, cancer or early death. The 2022 US Preventive Services Task Force (USPSTF) concluded that evidence was insufficient to determine the balance of benefits and harms for multivitamins and most single or paired nutrients for preventing cardiovascular disease or cancer. It recommended against beta-carotene and vitamin E supplements for that purpose. This recommendation does not apply to people with a known deficiency, pregnancy-related needs or certain medical conditions. Read the USPSTF recommendation.

A sensible first step is to review your diet, symptoms, medicines, medical history and life stage with a clinician or registered dietitian. Testing can be useful when there is a clinical reason to suspect a deficiency, but ordering broad panels without a reason can create confusion and unnecessary costs. Not every nutrient needs routine blood testing, and a single result should be interpreted in context.

Why Food and Healthy Routines Come First

A varied diet is usually the most practical foundation for meeting nutritional needs. Vegetables, fruit, beans, peas, lentils, nuts, seeds, whole grains, eggs, dairy or suitable alternatives, fish and other protein foods provide a wide range of nutrients. Fortified foods can also contribute important vitamins and minerals. What is available and affordable differs across households and countries, so a healthy eating pattern should be built around accessible foods rather than expensive imported products.

For example, beans, peas, lentils, groundnuts, sesame, leafy vegetables, whole grains, eggs, small fish and seasonal fruit can contribute protein and micronutrients in many East African food settings. Vitamin B12 is naturally present mainly in animal-source foods and some fortified products; people who avoid these foods need a dependable B12 source. Iron from plant foods can be paired with vitamin C-rich foods such as tomatoes, citrus, guava or peppers to improve absorption of non-haem iron.

Food-first does not mean supplements are never appropriate. Some nutrients are difficult to obtain in sufficient amounts from a particular diet or during certain life stages. The goal is to use supplements to address a real gap, not to compensate for every imperfect meal or replace practical changes such as improving food variety, sleep, movement and access to healthcare.

Be wary of the idea that modern food is automatically so depleted that everyone needs a multivitamin. Nutrient content varies by food, soil, growing conditions, storage and preparation, but this broad claim does not establish that a particular person has a deficiency. A more useful approach is to consider the person’s actual diet, risk factors and clinical needs.

How to Judge Supplement Evidence

Supplement advertising often highlights a biological mechanism, a small study or a customer testimonial. These can generate questions, but they are not enough to prove a meaningful health benefit. A nutrient may participate in immune function, energy metabolism or bone health without taking extra amounts improving those functions in someone who already gets enough.

When reviewing a claim, ask what outcome was measured. Did a study measure a laboratory marker, a short-term symptom, a disease diagnosis, hospitalisation or survival? A change in a blood marker does not automatically translate into fewer heart attacks or longer life. Also ask who took part. Results in people with a deficiency, a particular disease or a specific age group may not apply to healthy adults.

Give greater weight to well-designed randomised controlled trials, systematic reviews, meta-analyses and recommendations from credible health organisations. Look for the date, number of participants, length of follow-up, size of the benefit, side effects and whether the study tested the same formulation and dose as the product being sold. Be cautious when evidence comes mainly from animal studies, laboratory experiments, uncontrolled case reports or studies funded by a manufacturer without independent replication.

The evidence may also differ by dose and formulation. A prescription-strength preparation used under medical supervision is not interchangeable with a low-dose shop product or a multi-ingredient blend. A trial of a specific probiotic strain, for instance, does not establish that every probiotic capsule has the same effect. A study of a prescription omega-3 medicine does not prove that an over-the-counter fish oil product offers the same benefit.

Common Supplements: Benefits, Limits and Cautions

The following overview is not a shopping ranking. It summarises why people consider common products, what the evidence can and cannot tell us, and situations where professional advice is especially important. The right choice depends on the reason for use, the person’s health status and the exact product.

Multivitamins and Multiminerals

A multivitamin or multimineral combines several vitamins and minerals in one product. It may be convenient for someone whose diet is limited or whose clinician has identified a reason to use one. Formulas vary widely: some contain close to daily reference amounts, while others provide high doses or add herbs, caffeine, amino acids and other ingredients.

For healthy adults, a multivitamin should not be treated as an insurance policy against an unhealthy diet or as proven protection against heart disease and cancer. The USPSTF’s 2022 review found little or no overall benefit from vitamin and mineral supplementation for preventing cardiovascular disease, cancer and death, although it noted a small signal for reduced cancer incidence with multivitamin use in some trials. The evidence had limitations and did not establish a universal recommendation. The NIH Office of Dietary Supplements also notes that nutritional needs should generally be met through foods and fortified foods, with supplements used when needs cannot otherwise be met.

If you and your clinician decide a multivitamin is appropriate, compare products designed for your age and life stage. Avoid automatically choosing a “high potency” formula. Check whether it contains iron, vitamin A, vitamin D, vitamin B6, zinc and other nutrients that may overlap with separate products you already use. Prenatal formulas are designed for pregnancy-related needs and should not be substituted casually with ordinary adult multivitamins.

Vitamin D

Vitamin D helps the body absorb calcium and supports bone health. The body can make vitamin D through sunlight exposure, and smaller amounts are available from foods such as oily fish, egg yolks and fortified products. People with limited sun exposure, darker skin, covering clothing, certain medical conditions, malabsorption or other risk factors may be more likely to have low levels, although individual circumstances differ.

Vitamin D supplements are useful for preventing or treating deficiency and for specific bone-health indications. They should not be marketed as a guaranteed way to boost immunity, prevent every infection, improve mood or prevent cancer and heart disease. Large trials in generally vitamin D-replete adults have not shown broad protection against major chronic disease outcomes. A 2021 review in Nature Reviews Endocrinology discussed this distinction between correcting deficiency and supplementing people who already have adequate vitamin D status.

Avoid copying a high-dose regimen from social media. Excess vitamin D can cause high blood calcium and related complications, and very large intermittent doses are not automatically better. The appropriate amount depends on age, diet, sun exposure, pregnancy status, medical conditions and clinical guidance. People with kidney disease, certain endocrine conditions, a history of kidney stones or medicines affecting calcium balance should seek individual advice.

Omega-3 and Fish Oil

Omega-3 fatty acids include EPA and DHA, found mainly in oily fish and some seafood, and ALA, found in foods such as flaxseed, chia seeds, walnuts and some vegetable oils. The body converts ALA to EPA and DHA only to a limited extent. Algae-based products can provide EPA and/or DHA for people who do not eat fish.

Eating fish as part of a balanced diet can be a useful way to obtain omega-3 fats and protein. However, a fish oil capsule is not essential for everyone. Research on supplements and cardiovascular outcomes is mixed, with possible benefits depending on baseline cardiovascular risk, dose, formulation and whether the product is a prescription medicine. Evidence does not justify treating ordinary fish oil as a universal heart-health supplement for healthy adults.

Read the label for the actual EPA and DHA amounts rather than relying on a large “fish oil” number on the front. Discuss use with a clinician if you take anticoagulant or antiplatelet medicines, have a heart rhythm condition, have a bleeding disorder or are preparing for surgery. High-dose omega-3 products have been associated with increased atrial fibrillation risk in some trials, and prescription products are not interchangeable with retail supplements.

Magnesium

Magnesium is involved in nerve and muscle function, energy production, bone health and many enzyme reactions. Foods such as beans, lentils, nuts, seeds, whole grains and dark green vegetables can provide magnesium. People may consider supplements for a diagnosed low intake or deficiency, but claims that magnesium cures stress, insomnia, muscle cramps or anxiety are often broader than the evidence supports.

Different magnesium salts have different properties and tolerability. Some forms can cause loose stools, and magnesium is also present in certain antacids and laxatives. In the United States, the adult upper limit of 350 mg per day applies to magnesium from supplements and medications, not magnesium naturally present in food; limits and guidance can differ by jurisdiction and life stage. This is not a target dose or a personalised recommendation.

People with impaired kidney function should not self-prescribe magnesium because reduced clearance can allow it to accumulate. Magnesium can also interfere with absorption of some antibiotics and oral bisphosphonates. Ask a pharmacist or clinician how to separate doses if a supplement is recommended alongside these medicines.

Vitamin B12, Iron, Zinc and Vitamin C

Vitamin B12

Vitamin B12 is needed for red blood cell formation and normal nervous system function. People who eat no animal-source foods need a reliable source from fortified foods or supplements. Older adults and people with certain digestive conditions or a history of gastrointestinal surgery may also have difficulty absorbing B12. Some medicines, including metformin and acid-suppressing medicines, can affect B12 status over time.

B12 is not a reliable energy booster for people who already have adequate levels. If fatigue, tingling, numbness, balance problems or memory changes are present, seek medical assessment rather than assuming a vitamin deficiency. A clinician can decide whether testing and treatment are needed. The NIH Office of Dietary Supplements provides a consumer fact sheet on vitamin B12.

Iron

Iron is required to make haemoglobin, which carries oxygen in the blood. Iron supplements can be important for people with iron deficiency or iron-deficiency anaemia, and during certain life stages when requirements increase. However, fatigue alone does not prove that iron is low. Heavy menstrual bleeding, pregnancy, gastrointestinal blood loss, dietary intake and other conditions may be relevant and need assessment.

Do not take iron “just in case.” Too much iron can cause nausea, constipation and abdominal pain, and severe overdose can be dangerous, particularly for children. Iron can also interact with levothyroxine, levodopa and some other medicines. A clinician should help determine the cause of low iron and the appropriate dose and duration; treatment often requires follow-up rather than indefinite use.

Zinc

Zinc supports immune function, wound healing, growth and normal senses of taste and smell. A deficiency should be addressed, but taking extra zinc does not guarantee stronger immunity or prevent illness. High-dose or prolonged zinc supplementation can cause nausea and interfere with copper absorption, potentially leading to problems such as anaemia or neurological symptoms.

Zinc can reduce absorption of some tetracycline and quinolone antibiotics and can interact with penicillamine. Do not combine multiple cold remedies, multivitamins and immune-support products without checking their total zinc content. The adult tolerable upper intake level in the United States is 40 mg per day from all sources, but this is a safety ceiling rather than a recommended daily amount.

Vitamin C

Vitamin C is needed for collagen formation, wound healing and normal immune function. Many fruits and vegetables provide it, including citrus, guava, tomatoes, peppers, broccoli and other produce. Supplementing vitamin C does not reliably prevent the common cold in the general population, although regular use may slightly shorten cold duration for some people. Starting high doses after symptoms begin has not shown consistent benefit.

Large doses can cause diarrhoea, nausea and abdominal cramps and may be unsuitable for people with certain kidney stone risks or iron-overload conditions. Check whether vitamin C is already included in a multivitamin or “immune” blend before adding another product.

Probiotics, Herbal Products and Other Blends

Probiotics are live microorganisms that may provide a health benefit when given in adequate amounts. Their effects are strain-specific and condition-specific. Evidence for one strain in one clinical situation cannot be applied automatically to every product labelled “probiotic.” Some products may help with particular types of diarrhoea or other defined conditions, but broad claims that probiotics reset the gut, cure digestive problems or strengthen everyone’s immunity are not established.

People who are seriously ill, immunocompromised or have certain medical devices or conditions should discuss probiotics with a clinician before use. Product storage, viability, strain identity and dose can also matter. A label that lists billions of organisms does not by itself show that the product has been tested for the outcome you want.

Herbal and botanical supplements include products made from roots, leaves, seeds, flowers, bark or concentrated extracts. Their chemical composition can vary with plant species, growing conditions, harvesting, processing and extraction. Evidence is mixed and product-specific. Some herbs may have limited evidence for a particular symptom, while others have not been adequately studied. “Traditional use” can be culturally important, but it is not the same as proof from well-designed clinical trials.

Natural does not always mean harmless. St John’s wort can interact with many medicines, including some antidepressants, contraceptives and treatments for HIV. Kava and comfrey have been associated with serious liver harm. Some products marketed for weight loss, sexual enhancement or bodybuilding have been found to contain undeclared pharmaceutical ingredients or other contaminants. Avoid herbal products that promise rapid cures, hide ingredient amounts or encourage you to stop prescribed treatment. The US National Center for Complementary and Integrative Health offers five consumer tips for supplement safety.

How to Read Labels and Assess Product Quality

A careful label review can help you avoid unnecessary ingredients and compare products more accurately. Start with the serving size, number of servings per container and amount of each active ingredient per serving. Check whether the amount is listed per tablet, per scoop or per multi-tablet serving. A bottle may look inexpensive but provide fewer actual servings than another product.

Look for the full ingredient name and form, not only a proprietary blend or marketing name. Proprietary blends may conceal the amount of each component, making it difficult to compare the dose with research or safety guidance. Check the “other ingredients” section for allergens, sweeteners, colours, binders and preservatives if these matter to you. Review the expiry date, storage instructions, manufacturer or responsible distributor, batch or lot number and a way to contact the company.

Independent quality programmes such as USP Verified or NSF certification can provide useful checks on identity, strength, contaminants or manufacturing practices, depending on the programme. They do not prove that a supplement works, that it is right for you, or that it is completely risk-free. A certification mark should be verified through the certifier’s own database where possible; do not rely on a logo printed on a website or bottle without checking it.

The NIH Office of Dietary Supplements explains that quality seals can indicate certain quality checks but do not guarantee safety or effectiveness in its Dietary Supplements: What You Need to Know resource. A certificate of analysis for a batch can add transparency, but it should identify the batch and testing laboratory and describe what was actually tested. A generic document or “lab tested” badge is not enough to establish clinical benefit.

Buy from a reputable pharmacy, established retailer or manufacturer with traceable contact details. Be especially careful with products sold through anonymous social media accounts, marketplace resellers or websites that make dramatic disease-treatment claims. Check the relevant national regulator’s public information where available. In Uganda, the National Drug Authority has previously warned consumers that dietary supplements should not be relied on to diagnose, prevent or cure diseases and that consumers should consult qualified health workers about their use. Review the NDA public circular on dietary supplements and check current local requirements rather than assuming that an online seller’s claims establish approval.

Interactions, Side Effects and Higher-Risk Situations

Supplements can cause side effects and interact with prescription medicines, over-the-counter medicines, other supplements and medical conditions. These risks increase when several products are combined, when doses are high, or when a person assumes that “natural” ingredients cannot affect treatment.

Examples include vitamin K affecting warfarin treatment; St John’s wort reducing the effectiveness of several medicines; iron, calcium, magnesium and zinc affecting absorption of certain antibiotics or thyroid medicines; and high-dose fish oil requiring discussion in people taking medicines that affect bleeding. These are examples, not a complete interaction list. The timing and seriousness of an interaction depend on the exact medicine, supplement, dose and person.

People with kidney or liver disease, a history of kidney stones, bleeding disorders, cancer treatment, autoimmune conditions, planned surgery, pregnancy or breastfeeding should not start a supplement without checking with a qualified professional. Children are not small adults: doses, formulations and poisoning risks differ. Iron products in particular should be stored securely away from children.

If you take regular medication, ask a pharmacist or clinician to review the exact supplement label before use. Bring the bottle, photograph or full ingredient list—not just the product name. Tell every healthcare professional about supplements you take, including herbal teas, powders, traditional remedies, energy products and occasional “detox” preparations. This helps them assess interactions and interpret symptoms or test results.

Stop taking a product and seek prompt medical advice if you develop a concerning reaction. Seek urgent care for severe allergic symptoms, breathing difficulty, fainting, chest pain, severe abdominal pain, confusion or other serious symptoms. Do not wait for a supplement seller to respond if you think a product has caused harm. Keep the packaging and batch information in case it is needed for assessment or reporting.

A Practical Supplement-Buying Checklist

Before paying for a supplement, work through these questions:

  • Purpose: Can I clearly explain what nutrient or health need this product is meant to address?
  • Evidence: Is there credible human research or a recognised guideline supporting this use in people like me?
  • Need: Is the need based on a known deficiency, dietary gap, life stage or clinical recommendation—or only a marketing promise?
  • Ingredient: Does the label identify each active ingredient and its amount per serving?
  • Total intake: Does this duplicate nutrients in my multivitamin, fortified foods, drinks, medicines or other supplements?
  • Safety: Have I checked the dose, upper limits, side effects and interactions relevant to my health and medicines?
  • Quality: Is the manufacturer identifiable, is the product traceable, and can any third-party certification be verified?
  • Claims: Does the product avoid promises to cure diseases, replace medicines or deliver dramatic results?
  • Cost: Can I afford to use it as directed, and is there a lower-cost food or clinically appropriate alternative?
  • Review: Do I know when to reassess whether it is still needed?

If you cannot answer the first three questions, pause the purchase. It is reasonable to ask a pharmacist, doctor or dietitian to help assess the product. A trustworthy professional should be willing to explain uncertainty and alternatives rather than pressure you into buying a particular brand.

How to Avoid Wasting Money on Supplements

The supplement market can make wellness feel like an endless shopping list. You may see separate products for immunity, energy, hair, skin, sleep, stress, digestion, metabolism and detoxification. Many of these categories overlap, and a single product may contain ingredients already present in a multivitamin or another blend. Buying several products at once can increase cost and make it harder to identify which ingredient caused a side effect.

Start by writing down the health goal and the evidence-based reason for each product. If there is no clear reason, consider not buying it. Compare the cost per actual serving rather than the price of the bottle. Check whether a nutrient can be obtained through affordable foods or fortified staples. For a plant-based diet, for example, a reliable B12 source is more important than purchasing multiple generic “wellness” blends.

Avoid paying extra for vague phrases such as “maximum strength,” “advanced formula,” “detox,” “immune defence,” “pharmaceutical grade” or “clinically proven” unless the company explains what those terms mean and provides relevant evidence for the exact product. A higher price does not automatically mean better absorption, greater effectiveness or safer manufacturing. Equally, the cheapest product is not necessarily the best value if the label is unclear or the seller cannot be traced.

Do not buy a large supply before you know whether the product is suitable. If a clinician recommends a supplement, clarify the dose, duration, expected outcome and follow-up plan. Some deficiencies require a defined course and reassessment; others may require ongoing replacement because the underlying dietary or absorption issue remains. The plan should be specific rather than open-ended.

When to Speak with a Healthcare Professional

Professional advice is especially important before using supplements to treat persistent symptoms, during pregnancy or breastfeeding, for a child, when taking regular medicines, before surgery, or when living with a chronic condition. Seek assessment for unexplained fatigue, shortness of breath, palpitations, persistent digestive symptoms, hair loss, numbness, muscle weakness, bone pain or other ongoing concerns rather than trying multiple products in sequence.

A healthcare professional can help determine whether a symptom may be related to nutrition, another medical condition, medication effects, sleep, stress or several factors together. They can also decide whether testing is appropriate and which treatment is supported. If a deficiency is confirmed, ask how long to take the supplement, what dose is appropriate, whether it should be taken with food, what side effects to watch for and when to repeat tests if needed.

Do not stop prescribed medicines or delay necessary care because a supplement seller says a product is a natural alternative. Supplements may be useful alongside appropriate care in selected situations, but they should not replace evidence-based treatment for diagnosed conditions.

Frequently Asked Questions

Are supplements necessary for everyone?

No. Many people can meet their nutrient needs through a varied diet and fortified foods. Some people need supplements because of a deficiency, restricted diet, life stage, medical condition or medicine-related absorption issue. The need should be individualised.

Can a multivitamin replace healthy eating?

No. A multivitamin does not provide the full range of fibre, protein, essential fats and other components found in foods. It may help address selected nutrient gaps, but it cannot replace a balanced eating pattern.

Is a natural supplement always safe?

No. Natural substances can have strong biological effects, side effects and medicine interactions. Some herbal products can harm the liver or affect the way medicines work. Safety depends on the ingredient, dose, product quality and person using it.

Should I take vitamin D every day?

That depends on your age, diet, sun exposure, risk factors, health status and local guidance. Vitamin D is important for bone health, and supplementation is appropriate in some circumstances. Routine high-dose use is not a universal wellness recommendation. Ask a qualified professional if you are unsure.

Do omega-3 supplements prevent heart disease?

Not for everyone. Evidence varies by baseline risk, formulation and dose. Eating fish can be part of a healthy dietary pattern, while prescription omega-3 products have specific medical uses. An ordinary fish oil supplement should not be assumed to provide the same benefits as a prescription medicine.

Are third-party tested supplements guaranteed to work?

No. Independent testing can provide information about identity, strength or contaminants, depending on the programme. It does not prove that the ingredient improves a health outcome or that the product is suitable for a particular person.

Can I take several supplements together?

Sometimes, but combining products can duplicate ingredients and increase the risk of excessive intake or interactions. Review the complete ingredient lists with a pharmacist or clinician, especially if you take medicines or have a health condition.

Do supplements give you more energy?

They may improve fatigue when a specific deficiency is contributing to it, such as iron or B12 deficiency. If nutrient levels are adequate, taking extra vitamins is not a reliable energy booster. Persistent fatigue deserves assessment rather than repeated trial-and-error purchases.

How long should I take a supplement?

There is no single duration. It depends on the nutrient, reason for use, dose and whether the underlying need continues. Ask the professional who recommended it when to review the plan and whether tests or symptom checks are needed.

The Bottom Line: Buy for a Clear Reason, Not a Promise

Choosing supplements for general wellness starts with understanding your own needs—not with buying the most popular product. Supplements can play an important role in correcting deficiencies and meeting certain life-stage requirements, but routine use of multiple products is not a proven shortcut to better health for everyone. Evidence for broad disease prevention is limited, and excess doses, interactions, misleading claims and poor-quality products can create real risks.

Prioritise a varied, affordable eating pattern and sustainable health habits. If you have a reason to consider a supplement, identify the specific nutrient, check the evidence, compare the full label, verify the seller and discuss safety with a qualified healthcare professional when needed. Choose the simplest product that meets a genuine need, use it as directed and reassess whether it remains appropriate.

Health disclaimer: This article is for educational purposes only and is not a substitute for medical advice, diagnosis or treatment. Nutrient requirements and supplement safety vary by age, pregnancy status, diet, medical history and medicines. Do not start, stop or change a supplement or prescribed medicine solely on the basis of this article. Consult a qualified healthcare professional for personal advice.

Evidence-Based Resources and Further Reading

Share this post

Keep reading