For Those Taking Supplements, Caution is Your Best Friend

The $200 billion global supplements industry is thriving globally, but some companies may just want your wallet to open.

You’ve likely been bombarded by advertisements and articles on social media, television and other sources about products that supposedly enhance longevity and promote living a healthier life in middle age and beyond.

They may go something like this: “Sometimes, you need a little help to get stronger as you age. We’re here to tell you that we understand the challenges that you are going through, and we have the answer. We have tried [this product, supplement, vitamin, piece of exercise equipment, etc.], and we know it works. You’ll see and feel the
difference in as little as a week. Contact us now for our special offer.”

The message is urgent, but it can also inspire fear. What if I don’t sign up for this? Will my bones become brittle, will I fall more often, will my muscles decay, will my joints stiffen, will I become old before I am ready? So you try it. And while you may see a short-term benefit, in the long term, you are back where you started.

If you’ve read my columns, you know that I love pointed quotes. You know the old P.T. Barnum adage that “there’s a sucker born every minute.” It supposedly didn’t actually come from the circus showman but was used in popular parlance in the late 1800s by conmen, gamblers and, of course, salesmen. All of whom probably took the quote as gospel for their chicanery.

A better example may have come from Marshall McLuhan, whom you might remember coined the idea that the media is the message. With television becoming an addictive fascination in the 1950s and early ‘60s, not unlike the Internet of today, McLuhan said that we should not be swayed by showmanship that obscures meaning, that the razzle-dazzle can be all there is. He once wrote that “Advertising is the greatest art form of the twentieth century.” That still carries weight in this century.

Let’s circle back to those ads promoting a longer, healthier life. As older adults, we may feel particularly vulnerable. Our legs and backs, after all, are not what they were in the glory of our youth. We wake up with new
aches each day, with nagging arthritis, bursitis or another ‘itis. We are worried that we sometimes no longer feel vital, and we are a bit down about that.

Many of us take multivitamins or are on a regular vitamin regimen that promotes muscle growth, red blood cells, bone density, digestion, extra energy or a cardiovascular issue as we age. Multivitamins are great as a comprehensive form of supplementing your diet, similar to how an all inclusive resort has all your needs met. And, in many cases, as we exercise when we age, an added boost of protein before, during or after a workout is certainly recommended by some trainers.

Yet, there are some warnings that must be heeded before you invest your time or your money in certain elixirs, potions or pills that promise quick-fix solutions to an ongoing ailment. Just be careful what you take and don’t give in the sales barkers at your door.

It is easy to understand. You give in to that justifiable fear factor. Yet, any supplement that can claim quick and no-work solutions is not true in science or in life generally. generally. And be cognizant that some supplements they sometimes can be detrimental, or even toxic, if not used correctly.

In the United States, the U.S. Food and Drug Administration does not review or approve supplements, whether vitamin, mineral (such as calcium or iron) or plant-based. Claims, even those with some scientific evidence, can be made without third-party validation. They also can come from companies or individuals who are not registered dietitians or do not possess deep knowledge of their subjects.

Some are out to make a buck, to put it bluntly. So they make their product exciting, or urgent, or a must-have, right now, today, so the message is never boring. David Ogilvy, an advertising pioneer with his own, successful agency, put it another way:

“People screen out a lot of commercials because they open with something dull…When you advertise fire extinguishers, open with the fire.”

I’m not an advocate for banning supplements when they truly help. For vitamins particularly those low in Vitamin D in regions without much sun may benefit from a Vitamin D pill for bone density. For those worried about osteoporosis, calcium is sometimes recommended by health practitioners for stronger bones. Iron provides a nice red blood cell accelerant. And on it goes.

And while the idea that Vitamin C can cure the common cold is a big question mark in the scientific community, it may have benefits in resistance to illness or in cutting the time that one is sick. The vitamin converts to ascorbic acid, a potent antioxidant.

But that doesn’t mean you should take two or three times the daily recommended dosage for this or any vitamin or supplement. Greatly overdosing on one vitamin or supplement can even lead to long-term health damage, in some cases, in the way it interacts with other macro and micronutrients in our body that help form bone and muscle tissue.

Another piece of advice: Read the label. While the FDA does not need to approve of a particular supplement, it also requires active ingredients to be front and center on the label. You can look at the percentage of the daily value (or %DV to view how much the supplement contributes to the average daily intake for a 2,000-calorie diet in protein, carbohydrates and other nutrients. For instance, some protein powders advocated by gyms contain more than 150 percent of an average person’s daily protein needs. Unless you are a serious bodybuilder who
uses up your store of protein too rapidly to build muscle, it is serious overkill to take that much.

Certainly, for those in comprehensive strength training, taking a protein or carb supplement could be beneficial. And an energy drink containing electrolytes can help in hydration and body-temperature regulation for long-distance runs at any time before or during a race. Protein drinks can help with those who are frail.

Remember that all supplements must come from natural ingredients, according to the FDA. Yet, companies also have the freedom to use synthetic variations of those ingredients, some of which do not pack the same nutritional punch.

And it is never, ever a good idea to use vitamin or plant-based supplements as a substitute for a healthy diet. Do not substitute a protein supplement for a meal of chicken, fish, beef or another essential protein source. Carb supplements are great for some muscle-builders, but not at the expense of whole-grain breads. Vitamin C can help but so do oranges.

So read the label first and look for the active ingredients and the percentage of daily value. Yet, there even is chicanery there. Some companies hide those ingredients to protect intellectual property under a blanket mish-mosh of sometimes-strange substances called a “proprietary blend” that either provides less or too much of any
ingredients. Look at those proprietary products listed on the label: They can be a witch’s brew of substances such as organic guar gum or whole ground coconut that help with color, texture or taste but have no nutritional value.

According to the Centers for Disease Control, as many as 5875 percent of American use some form of a dietary supplement, in many cases a multivitamin. It is a $200 billion dollar industry globally.

The best advice may be saved for last: see a doctor or a registered dietitian if you are uncertain on what to take. Ask an expert.

To summarize some take-home advice:

• Be especially cautious of dietary supplements that claim a quick fix with little work, a panacea that should make you skeptical.
• Research the credentials of the source making the claim. It could be a con or a fly-by-night company.
• Read the package label closely. Look especially for the percentage of daily value %DV of the product and for the foremost essential ingredients listed.
• Do not use supplements as a substitute for eating healthy foods. They are called supplements for a reason.
• Be careful of ingesting too much of a given supplement that is well beyond your daily nutrient needs. It can ultimately have little effect or cause health concerns if used in heavy volumes.
• Always consult a trained dietitian or a doctor before making a radical change in your diet or use of supplements.

In future columns, I’ll focus on strength goals and delve back into my journey to reach those. But for now, consider this my public-service announcement for the day.

Joe Pryweller is a longtime fitness advocate who has finished close to 20 half marathons, a full marathon and a Hyrox competition in his 60s and has worked with others on their fitness journeys. He also survived a heart attack in
2015 and has used that experience to motivate himself and others to reach fitness goals. He is working toward a Certified Personal Trainer license through the National Academy of Sports Medicine and will be accepting clients in
summer 2026. Joe also is a professional journalist who writes articles on fitness-related topics.