In recent years, powdered nutrition supplements have grown more popular among people wanting to lose weight or boost their intake of vitamins and minerals. They are marketed as a convenient alternative to whole foods such as fruits and vegetables, especially for those with busy lifestyles.
Megan Clark, a wellness dietitian at UAB Medicine St. Vincent’s One Nineteen, explains how these powders can be used to enhance nutrition, the potential dangers of using supplements, and what consumers should know when shopping for these products.
Why so popular?
Powdered supplements are shelf-stable compounds that can be mixed with water or smoothies to add extra proteins, vitamins, and minerals. The range of products includes protein, collagen, probiotics and prebiotics, vitamin C, B vitamins, calcium, magnesium, and many more.
Clark says they’re especially popular with those looking for quick, easy ways to improve their diets. “People commonly use powdered supplements to increase protein intake or to supplement vitamins and minerals that you would typically get from fruits and vegetables,” she said.
Are there risks?
These supplements aren’t risk-free, Clark warns. Overuse can lead to excessive intake of certain nutrients. “If we are pairing these supplements with other foods and beverages that supply the same nutrients, it can be easy to go over our daily limit. Over-supplementation of vitamins A, D, E, iron, and selenium, for example, can cause toxicity,” Clark said.
Symptoms of over-supplementation can range from mild discomfort to serious, potentially life-threatening complications. That’s why Clark strongly recommends talking with a doctor or registered dietitian before adding any supplement to your routine.
“Some herbal extracts can affect blood pressure, blood sugar, or liver function,” Clark said. “Some herbs may also be dangerous if taken during pregnancy or during nursing, and some medical conditions may require limiting certain nutrients.”
There are also dangers in relying heavily on powdered supplements, as some nutrients are only available in whole foods, Clark says. Over-reliance on nutritional supplements can lead to disordered eating habits rather than focusing on eating a balanced diet.
What to look for
Unlike medications, dietary supplements are not strictly regulated and can vary in quality and ingredients. Clark recommends looking for third-party certifications from NSF, USP, and Informed Choice.
She also encourages consumers to choose powders with:
- Complete and straightforward information on the label
- Ingredients that have been clinically studied
- Appropriate dosing of nutrients
“It is always best to review supplements with your health care provider or with a registered dietitian prior to taking them,” Clark said. “Recommendations to avoid certain additives could be highly individualized.”
The bottom line
Clark recommends whole foods over powdered options for someone wanting to improve their nutrition. “Whole foods provide a balance of nutrients, fiber, and beneficial compounds that supplements lack,” she said.
Moreover, whole foods offer more cost-effective and balanced nutrients. Powdered supplements can be significantly more expensive per serving than whole fruits and vegetables, Clark said.
“While powdered supplements could be used to fill in nutrition gaps, it is always best to meet your needs with a healthy, balanced diet first,” Clark said. “Always consult with a health care provider or registered dietitian before starting new supplements.”
To learn more about nutrition counseling services at UAB Medicine St. Vincent’s One Nineteen, please call 205-408-6550 to schedule an appointment with a registered dietitian.