It is easy to become overwhelmed by the sheer volume of vitamins and supplements currently available. Furthermore, the information about the various types of dietary supplements and vitamins can be confusing. A better understanding of some key terms will help you to make more informed choices about these potential health aids.
Natural
Typically the term "natural" refers to a vitamin or supplement extracted exclusively from food sources, notes Elson Haas, M.D., author of "Staying Healthy with Nutrition." Furthermore, "natural" supplements should contain the specific mix of nutrients found in nature. Common sources from which natural vitamins and supplements are extracted include yeast, corn, liver, soy, rose hips and alfalfa, notes Dr. Haas. Unfortunately, in terms of nutritional labeling, there is no legal definition of the term "natural," so products using this term may not be as described above.
Synthetic
The term "synthetic" usually refers to vitamins or supplements that are made chemically in a laboratory. Even though synthetic supplements can perform the same function as their natural counterparts, some people do not tolerate these well, notes Dr. Haas. Synthetic vitamins more often contain binders and filler that may cause allergic reactions or gastrointestinal problems.
Organic and Inorganic
Organic supplements and vitamins are derived from organically grown food like pesticide- and herbicide-free plants or naturally raised animals. Inorganic vitamins and supplements are chemically manufactured or extracted from inorganic food, notes Dr. Haas, and most vitamins and supplements are of this type.
Other Types
The term "chelated" describes mineral supplements that are bound to another molecule to enhance absorption. Minerals like calcium, iron, chromium and zinc are better absorbed by your body when they are chelated. Some examples of chelated mineral supplements include iron fumarate and zinc citrate. "Time-release" vitamins or supplements provide a more sustained level of these nutrients in the body and blood over a longer period of time. This is usually done by using "micropellets" within the pill, which are digested and absorbed more slowly, commonly over 8 hours or more, notes Dr. Haas.
Considerations
Dietary supplements do not undergo the same type of testing that drugs do. In the United States, supplements must be proven unsafe before they are removed from the market. As a consumer, it is up to you to make informed choices about any vitamins and supplements you take. Do your homework and read trustworthy information about any vitamins or supplements you plan to take. Medline Plus recommends talking to your health-care practitioner about any supplements you are interested in taking. Additionally, unless instructed to do so by a medical professional, do not take larger doses than the label recommends. Finally, if you experience any side effects, discontinue use of the vitamin or supplement and seek medical advice.
References
- "Staying Healthy With Nutrition"; Elson M. Haas, M.D.; 2006
- MedlinePlus: Dietary Supplements
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