Dietary Supplements

Supplements as generally understood include vitamins, minerals, fiber, fatty acids, or amino acids, among other substances. U.S. authorities define dietary supplements as foods, while elsewhere they may be classified as drugs or other products.

Supplements are just supplements, not substitutes for a good diet.

Supplement	Claims, Benefits	What to do
M.D Beta carotene	Prevents cancer and heart disease and boosts immunity	Don't take off you're a smoker; studies suggest an increase in lung cancer risk for smokers taking these pills. Beta carotene is plentiful in vegetables and some fruits and is beneficial in this form. The 600 other carotenoids are also important for health and are found in yellow, red and deep green vegetables and fruits.
Calcium	Prevents or slow osteoporosis	Women over 50 (postmenopausal) and men over 65 may need supplements of they don't get 1500 milligrams a day from food. Should be taken at meals, and be combined with an exercise programme. Calcium should also come from dietary sources, such as low fat or fast free milk and many leafy greens
Creatine	Improves athletic performance	This amino acid is also manufactured in the body. Some creatine studies show short- term boost for muscle strength for young, highly trained subjects. Meaningless for casual exercisers or players. You're better off with a training programme.
Folic Acid	Prevents certain birth defects, heart disease, possibly some cancers	Solid evidence for these claims. All women capable of becoming pregnant should get 400 micrograms of folic acid a day from a supplement, in addition to what they get from food. Other people not eating a good diet (fruits, vegetables, fortified grains and cereals) should also consider taking a multivitamin containing folic acid.
Multivitamins/minerals	Compensate for a poor diet	No supplement can make up for a poor diet. But a daily multivitamin/mineral pill is a good idea for the elderly or others who may have specific nutritional shortfalls (notably young women not consuming enough folic acid).
Vitamin C	Prevents or cures colds; may help prevent cancer, heart disease, cataracts	This powerful antioxidant may protect against chronic disease. Not a cold cure but can reduce symptoms. Get as much as possible from produce, which contains other beneficial substances. Take 250 to 500 milligrams daily as a supplement.
Vitamin E	May help prevent cancer, heart disease, cataracts	Another powerful antioxidant, but not plentiful in foods, expect vegetable oils, nuts, and seeds. Take 200 to 800 IU daily as a supplement.