By Dr. Teresa Alasio
Walk into any pharmacy, health food store, or big-box retailer, and you’ll likely see shelves packed with vitamins, minerals, and herbal supplements promising everything from a stronger immune system to stress relief. These products come in capsules, powders, gummies, and teas—and their popularity has never been higher.
In the United States, supplements are a booming multi-billion-dollar industry. Many people assume that anything “natural” must also be safe and healthy. However, the reality is more complicated.
Supplements Are Not Strictly Regulated
Unlike prescription medications, most supplements are not regulated or approved by the U.S. Food and Drug Administration (FDA) in the same way. Pharmaceuticals undergo rigorous, years-long testing for safety, effectiveness, and quality before reaching consumers.
Supplements, by contrast, are classified as foods under U.S. law. Manufacturers aren’t required to prove their products are either effective or safe before selling them. Instead, the FDA intervenes after problems are reported, often after the product has already reached many consumers.
This doesn’t mean all supplements are dangerous or ineffective, but it does mean you should be skeptical of marketing terms like “clinically proven” or “doctor recommended.” Such labels do not guarantee solid, peer-reviewed research behind the product.
“Natural” Doesn’t Always Mean Safe
A common myth is that “natural” equals “safe.” Many prescription drugs originate from plants—some can be highly potent or even toxic in high doses.
Examples include:
• Vitamin A: Too much can cause liver damage.
• Vitamin D: Overuse may dangerously raise calcium levels, affecting heart and kidney function.
• St. John’s Wort: This herbal remedy can interfere with antidepressants, birth control, and blood thinners.
In certain cases, high doses of vitamins or herbs can actually worsen the condition you’re trying to treat.
When Supplements Are Helpful
Supplements aren’t always bad. For some, they’re extremely beneficial—especially when used wisely and under medical guidance.
Examples of appropriate use include:
• Vitamin B12: Can correct deficiencies, especially in people with absorption issues.
• Omega-3 fatty acids: May support heart and brain health.
• Probiotics: Can improve digestion and strengthen immunity.
The key is to use the right supplement, at the correct dose, for the right individual, ideally with professional advice.
Why Professional Guidance Matters
A qualified healthcare provider—especially one knowledgeable in both conventional and functional medicine—can help assess which supplements may benefit you, check for drug interactions, and guide you on safe dosing.
Practitioners often recommend professional-grade supplements, which are held to higher standards of quality and purity than typical store brands. While these may cost more, they’re less likely to contain contaminants or inaccurate ingredient amounts.
The Bottom Line
Supplements can support your health as part of a well-rounded wellness plan, but they are not replacements for medical care and carry potential risks. The wisest approach is to be an informed, cautious consumer—prioritizing evidence-based choices over marketing hype.
If you choose to take supplements, treat them with as much care as every other aspect of your health. The right product can help, but the wrong one—or wrong dose—can be harmful.
5 Tips for Safe Supplement Use
1. Check for third-party testing.
Look for seals from organizations like USP, NSF, or ConsumerLab, which verify product quality and purity.
2. Be skeptical of big promises.
If it sounds too good to be true (“lose 10 pounds in a week!”), it probably is.
3. Research before you buy.
See if there are credible, peer-reviewed studies supporting the supplement’s claims—not just testimonials.
4. Watch your dose.
More is not always better. High doses can cause serious side effects or interact with medications.
5. Talk to a professional first.
Consult with a qualified healthcare provider—ideally one knowledgeable in functional medicine—before starting any new supplement.
The information presented is meant for educational purposes and not meant as a substitute for medical advice. If you have a specific medical concern, please consult with your medical provider.
Dr. Teresa Alasio is the Owner and Medical Director of Intentional Self Aesthetics, located in Downtown New Canaan. In addition to conventional medicine, she has been a student of the field of functional medicine for several years and has found that it has added a great deal to her practice. She lives in New Canaan with her family.
