Vitamins and Supplements Directory 2021

By Dr. Frank Yap, MD - August 08, 2021

Consuming a balanced diet composed of fresh, whole and organic foods is the best health strategy that everyone should implement. However, not everyone is able to eat healthy at all times. For example, some people, despite their best effort, are unable to prepare home-cooked meals daily, meaning they sometimes have to resort to processed foods or restaurant meals.

Another reason is that there is problem with our current food supply – something that many health experts refuse to consider. Due to poor agriculture practices, plus the abundance of toxic pollutants in soils and waterways, the food we’re consuming right now is no longer as nutritious as it was many generations ago.

In both these cases, taking a supplement may be a wise decision.

Be Warned: Not All Supplements Are Good (or Even Effective) for You

Weight loss supplements are particularly notorious for producing negative publicity for the supplement industry. Not only are these generally ineffective, but they can put your health at risk as well. Yet manufacturers continue to sell these "miracle pills" for profit’s sake – but at the expense of people’s health.

In Singapore, a high-profile liver failure of female television personality Andrea De Cruz sent shockwaves across its local television industry, leading to a few lawsuits being filed. She eventually won S$900,000 (US$521,460) in damages against the distributor and importer. One woman, Selvarani Raja, died after suffering from liver failure. De Cruz was saved after receiving an emergency transplant from then boyfriend and actor Pierre Png, who donated half of his liver. Japan authorities reported four deaths resulting from the consumption of pill, and half of the 64 reported illnesses relating to liver or thyroid requiring hospitalization.

Although this is a relatively old case (2002), it is a good safety reminder on the potential danger of slimming products.

In 2015, the U.S. FDA warned five companies to stop selling supplements containing BMPEA (beta-methylphenylethylamine) as part of an ongoing effort to clamp down on potentially dangerous weight-loss and body-building products. BMPEA is often hidden in supplements containing the botanical Acacia rigidula.

The FDA’s action was followed by a warning asking companies to stop selling dietary supplements containing the stimulant DMBA. DMBA and BMPEA are similar to 1,3-dimethylamylamine, or DMAA, which has already been banned by the FDA.

Muscle-building supplements, high-energy products and sexual “boosters” are also linked to certain side effects, unfortunately putting supplements in a negative light.

Take note that supplements that are known for being hazardous are those that are typically "spiked" with some form of pharmaceutical drug or synthetic ingredient. With very few exceptions, it's not the natural vitamin or herb in itself that is shown to be dangerous.

DRI, EAR, RDA, AI, UL: Making Sense of This Alphabet Soup

The new Dietary Reference Intakes (DRIs) are a set of four nutrient-based reference values that replace the former Recommended Dietary Allowances (RDAs) in the United States and Recommended Nutrient Intakes (RNIs) in Canada. The DRIs differ from the former RDAs and RNIs in that, in addition to preventing nutritional deficiency, the new reference values also aim to improve the long-term health and well-being of a population by reducing the risk of chronic disease through nutrition.

Nutrients are now assigned either an Estimated Average Requirement (EAR) and Recommended Daily Allowance (RDA) or an Adequate Intake (AI) value for each life stage category. Most nutrients also have a Tolerable Upper Intake Level (UL) to prevent the risk of adverse effects from excessive nutrient intakes.

Check Out These Articles and Stay Informed About Vitamins and Supplements

So with the abundance of supplements out there, how do you know which ones are truly beneficial for you and which ones are only marketing fads, or worse, potentially dangerous for you?

U.S. News and World Report publishes a Pharmacist-Recommended Product Rankings list based on survey responses. Thousands of pharmacists nationwide were surveyed to pinpoint their recommendations on a range of over-the-counter products. U.S. News, in collaboration with Pharmacy Times, has compiled their responses to show how different brands stack up in more than 130 over-the-counter product categories.

We’ve also put together this comprehensive resource to help keep you informed about vitamins and supplements that are being marketed today. Discover all the important facts about supplements, their mechanisms of action and proven benefits, recommended dosage and potential side effects.

And because not all supplements sold today are good for you, as mentioned above, I’ve also included information on particular ones that have been riddled with controversies and may have potentially damaging effects – so you can stay away from them.

Read the Label Carefully Before Taking Any Supplement

If ever you choose to take a supplement to complement your diet, please read the label thoroughly before using it and only take the recommended dosage. Do not, for any reason, take more than the prescribed dose and if you experience side effects after taking a supplement, stop taking it immediately.

If you are suffering from any illness or taking any medication, I advise you to consult a medical doctor before resorting to any kind of supplementation, as certain supplements may come with contraindications. Pregnant women, breastfeeding mothers and children should not take any type of supplement without the approval of their doctor.

A Wholesome Diet, Along With Healthy Lifestyle Habits, Is Still the Best Way to Optimize Your Health

Again, let me reiterate my stance on proper nutrition: As much as possible, wholesome, organic foods should be your primary source of vitamins, minerals and other nutrients. Supplements should only be a complementary health strategy.

Remember that no supplement, no matter how high-quality or properly manufactured, can take the place of a balanced diet and a healthy lifestyle.

Vitamins and Supplements Directory (Alphabetical order)