{"id":1484,"date":"2026-04-18T08:00:00","date_gmt":"2026-04-18T12:00:00","guid":{"rendered":"https:\/\/openintegrative.com\/blog\/?p=1484"},"modified":"2026-06-17T13:34:10","modified_gmt":"2026-06-17T17:34:10","slug":"supplements-explained-benefits-risks","status":"publish","type":"post","link":"https:\/\/openintegrative.com\/blog\/supplements-explained-benefits-risks\/","title":{"rendered":"Supplements Explained: Benefits &amp; Risks"},"content":{"rendered":"\n<h2 id=\"h-key-takeaways\" class=\"wp-block-heading\"><strong>Key Takeaways<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supplements can help with a clear and proven nutrient gap.<\/li>\n\n\n\n<li>Real food still does more for health than most pills.<\/li>\n\n\n\n<li>High doses can cause harm, even with common vitamins.<\/li>\n\n\n\n<li>Product quality and label accuracy are not always the same.<\/li>\n\n\n\n<li>A simple plan works better than a large stack of bottles.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Supplements are products that add vitamins, minerals, herbs, amino acids or other substances to the diet. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">They can help in some cases, but they are not a stand in for meals made up of real food [<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WYNTK-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">NIH ODS, 2023<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Food has protein, fat, minerals and other compounds together in a form the body knows well. Supplements may play a small support role. <\/p>\n\n\n\n<h2 id=\"h-why-supplements-exist\" class=\"wp-block-heading\"><strong>Why Supplements Exist<\/strong><\/h2>\n\n\n\n<h3 id=\"h-filling-true-gaps\" class=\"wp-block-heading\">Filling True Gaps<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A supplement may help when a person does not eat enough, has poor absorption, or a higher need for a certain nutrient.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnesium is a good example. The body needs it for muscle and nerve function, blood sugar control, blood pressure control, and the making of protein, bone, and DNA [<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">NIH ODS, 2022<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 id=\"h-helping-during-hard-seasons\" class=\"wp-block-heading\">Helping During Hard Seasons<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Illness, low appetite, very limited food choice, or high training loads can make good eating harder. In those cases, a simple product may help cover a short term need. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A basic example is creatine monohydrate for muscle work in some active adults. Another is magnesium glycinate or magnesium malate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eggs, red meat, shellfish, dairy foods and liver can supply a dense mix of protein, fat, and minerals in one meal. Those foods do more than a single isolated nutrient.<\/p>\n\n\n\n<h3 id=\"h-supporting-food\" class=\"wp-block-heading\">Supporting Food<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Whole foods bring nutrients in a natural mix. Beef liver, for example, contains vitamin A, copper, iron, riboflavin, and other B vitamins in one serving. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Egg yolks and shellfish also offer a broad spread of usable nutrients. That is one reason many people do well with a food first plan and only a small number of targeted products.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A practical approach often means <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>one to three meals a day, <\/li>\n\n\n\n<li>enough protein, <\/li>\n\n\n\n<li>enough animal fat, <\/li>\n\n\n\n<li>fewer ultra-processed foods. <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In that setting, supplements become optional support, not the main event.<\/p>\n\n\n\n<h2 id=\"h-what-benefits-are-real\" class=\"wp-block-heading\"><strong>What Benefits Are Real<\/strong><\/h2>\n\n\n\n<h3 id=\"h-targeted-help\" class=\"wp-block-heading\">Targeted Help<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The clearest benefit of supplements is targeted help. A person who does not get enough of one nutrient may feel better or correct a deficiency when that one nutrient is replaced. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It does not prove that broad supplement use helps healthy people in general.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">An umbrella review in <em>Annals of Internal Medicine<\/em> found limited evidence that common supplements lower the risk of death or major heart disease in the general adult population [<a href=\"https:\/\/www.acpjournals.org\/doi\/10.7326\/M19-0341\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Khan et al., 2019<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h3 id=\"h-useful-when-food-is-not-enough\" class=\"wp-block-heading\">Useful When Food Is Not Enough<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some people cannot meet needs from food alone for a time. A person with poor appetite after illness may use a simple protein powder. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Another person may use cod liver oil from a trusted brand when diet quality is low and the product fits the plan. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fermented foods like kefir, sauerkraut, or kimchi may also support digestion and food variety without acting like a classic supplement. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The body does best when food does the heavy lifting. A supplement should support that base, not replace it.<\/p>\n\n\n\n<h3 id=\"h-better-choices-tend-to-be-simple\" class=\"wp-block-heading\">Better Choices Tend To Be Simple<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A better product is usually plain, well sourced and easy to explain. A short ingredient list helps. Third party testing also matters because quality can vary from brand to brand.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The FDA notes that dietary supplements can carry risks, may interact with medicines, and are not reviewed for safety and effectiveness before sale in the same way as drugs [<a href=\"https:\/\/www.fda.gov\/food\/dietary-supplements\/information-consumers-using-dietary-supplements\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">FDA, 2022<\/a>].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One useful product with a clear purpose is easier to judge than ten products bought from marketing claims.<\/p>\n\n\n\n<h2 id=\"h-where-risks-show-up\" class=\"wp-block-heading\"><strong>Where Risks Show Up<\/strong><\/h2>\n\n\n\n<h3 id=\"h-dose-problems\" class=\"wp-block-heading\">Dose Problems<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The risk of harm rises when dose rises. Fat soluble vitamins such as A and D can build up over time. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Minerals can also cause trouble when the amount is too high or the balance is poor. More is not always better, and a bigger dose does not prove bigger benefit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Magnesium shows this well. Food sources are generally safe, but large amounts from supplements can cause diarrhea, nausea, and stomach cramps [<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">NIH ODS, 2022<\/a>]. <\/p>\n\n\n\n<h3 id=\"h-false-hope-from-broad-claims\" class=\"wp-block-heading\">False Hope From Broad Claims<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many labels promise energy, stress relief, immune support, or healthy aging. Those claims can sound solid while the proof stays weak. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A major Cochrane review found no evidence that antioxidant supplements prevent death in healthy people or in people with many diseases, and some antioxidants were linked with harm in trials [<a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD007176.pub2\/abstract\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Bjelakovic et al., 2012<\/a>] <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The review does not say that foods with natural antioxidants are bad. It says isolated pills do not always act like food.<\/p>\n\n\n\n<h3 id=\"h-quality-amp-contamination\" class=\"wp-block-heading\">Quality &amp; Contamination<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A label is not a guarantee. Some products contain less of an ingredient than listed, more than listed, or added substances that were not expected. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Quality problems matter even more when a person takes several products at once or buys from sellers with poor oversight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Federal guidance warns that some supplements may interact with medicines, affect lab tests, or contain active compounds that raise safety concerns [<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WYNTK-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">NIH ODS, 2023<\/a>; <a href=\"https:\/\/www.fda.gov\/food\/dietary-supplements\/information-consumers-using-dietary-supplements\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">FDA, 2022<\/a>]. <\/p>\n\n\n\n<h2 id=\"h-how-to-use-them-wisely\" class=\"wp-block-heading\"><strong>How To Use Them Wisely<\/strong><\/h2>\n\n\n\n<h3 id=\"h-start-with-meals\" class=\"wp-block-heading\">Start With Meals<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Meat, eggs, shellfish, dairy foods that fit the person, liver and slow cooked meat stocks can provide protein, fat, minerals and vitamins in useful forms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Those foods also help satiety, which may reduce the urge to graze all day on bars, shakes, and sweet snacks.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Good sleep, daylight, movement, and stress control also shape health in ways a capsule cannot match.<\/p>\n\n\n\n<h3 id=\"h-pick-a-clear-goal\" class=\"wp-block-heading\">Pick A Clear Goal<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If a product has no clear purpose, no clear benefit, and no good reason to stay, it may not belong in the plan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Whole food nutrition should stay first. Supplements should stay in a support role. That view fits both the evidence and common sense.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>For questions about a medical condition or symptoms, seek advice from a qualified clinician who can assess your situation.<\/em> <em>Consult a licensed healthcare professional before starting, stopping, or changing any diet, supplement, medication, or wellness practice. <\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<style id=\"oi-smart-suggested-posts-css\">\n            .oi-sp,\n            .oi-sp *,\n            .oi-sp *::before,\n            .oi-sp *::after {\n                box-sizing: border-box !important;\n            }\n\n            .oi-sp {\n                display: block !important;\n                width: 100% !important;\n                max-width: 100% !important;\n                margin: 2rem 0 !important;\n                padding: 0 !important;\n                clear: both !important;\n                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  @media (max-width: 640px) {\n                .oi-sp-smart .oi-sp-grid,\n                .oi-sp-similar .oi-sp-grid,\n                .oi-sp-related .oi-sp-grid,\n                .oi-sp-cornerstone .oi-sp-grid,\n                .oi-sp-pillar .oi-sp-grid,\n                .oi-sp-hub .oi-sp-grid,\n                .oi-sp-recent .oi-sp-grid,\n                .oi-sp-trending .oi-sp-grid {\n                    grid-template-columns: 1fr !important;\n                }\n\n                .oi-sp-top .oi-sp-grid {\n                    display: flex !important;\n                    flex-direction: column !important;\n                }\n\n                .oi-sp-heading {\n                    font-size: 1.2rem !important;\n                }\n            }\n        <\/style><section class=\"oi-sp oi-sp-smart\" data-oi-sp-mode=\"smart\" aria-label=\"Suggested Posts\"><h2 class=\"oi-sp-heading\">Suggested Posts<\/h2><div class=\"oi-sp-grid\"><a class=\"oi-sp-card oi-sp-card-smart\" href=\"https:\/\/openintegrative.com\/blog\/tmg-betaine-anhydrous-safety-dosage\/\"><div class=\"oi-sp-thumb\"><img decoding=\"async\" width=\"600\" height=\"600\" data-src=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/trimethylglycine-TMG.webp\" class=\"attachment-medium_large size-medium_large wp-post-image lazyload\" alt=\"TMG\" data-srcset=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/trimethylglycine-TMG.webp 600w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/trimethylglycine-TMG-300x300.webp 300w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/03\/trimethylglycine-TMG-150x150.webp 150w\" data-sizes=\"auto, (max-width: 600px) 100vw, 600px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;\" \/><\/div><div class=\"oi-sp-body\"><div class=\"oi-sp-title\">TMG Betaine Anhydrous: Uses, Safety, Dosage Basics<\/div><div class=\"oi-sp-excerpt\">Key Takeaways TMG and betaine anhydrous usually mean the same label ingredient. The clearest human data links TMG...<\/div><div class=\"oi-sp-read\">Read More<\/div><\/div><\/a><a class=\"oi-sp-card oi-sp-card-smart\" href=\"https:\/\/openintegrative.com\/blog\/coq10-what-it-is-why-it-matters\/\"><div class=\"oi-sp-thumb\"><img decoding=\"async\" width=\"600\" height=\"600\" data-src=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/04\/coq10-34.webp\" class=\"attachment-medium_large size-medium_large wp-post-image lazyload\" alt=\"COQ10\" data-srcset=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/04\/coq10-34.webp 600w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/04\/coq10-34-300x300.webp 300w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/04\/coq10-34-150x150.webp 150w\" data-sizes=\"auto, (max-width: 600px) 100vw, 600px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;\" \/><\/div><div class=\"oi-sp-body\"><div class=\"oi-sp-title\">CoQ10: What It Is &amp; Why It Matters<\/div><div class=\"oi-sp-excerpt\">Key Takeaways CoQ10 helps cells make energy for the heart, brain and muscles. The body makes CoQ10, but...<\/div><div class=\"oi-sp-read\">Read More<\/div><\/div><\/a><a class=\"oi-sp-card oi-sp-card-smart\" href=\"https:\/\/openintegrative.com\/blog\/ala-vs-dha-epa-omega-3-why-source-matters\/\"><div class=\"oi-sp-thumb\"><img decoding=\"async\" width=\"600\" height=\"600\" data-src=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/05\/ala-vegan-omega.webp\" class=\"attachment-medium_large size-medium_large wp-post-image lazyload\" alt=\"ala\" data-srcset=\"https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/05\/ala-vegan-omega.webp 600w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/05\/ala-vegan-omega-300x300.webp 300w, https:\/\/openintegrative.com\/blog\/wp-content\/uploads\/2026\/05\/ala-vegan-omega-150x150.webp 150w\" data-sizes=\"auto, (max-width: 600px) 100vw, 600px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 600px; --smush-placeholder-aspect-ratio: 600\/600;\" \/><\/div><div class=\"oi-sp-body\"><div class=\"oi-sp-title\">ALA Vs. DHA &#038; EPA Omega-3: Why Source Matters<\/div><div class=\"oi-sp-excerpt\">Key Takeaways ALA comes from plant foods, while DHA and EPA come ready made from seafood. Your body...<\/div><div class=\"oi-sp-read\">Read More<\/div><\/div><\/a><\/div><\/section>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 id=\"h-research\" class=\"wp-block-heading\"><strong>Research<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Bjelakovic, G., Nikolova, D., Gluud, L.L., Simonetti, R.G. and Gluud, C. (2012) \u2018Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases\u2019, <em>Cochrane Database of Systematic Reviews<\/em>, (3). Available at: <a href=\"https:\/\/www.cochranelibrary.com\/cdsr\/doi\/10.1002\/14651858.CD007176.pub2\/abstract\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Cochrane Library<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">FDA (2022) \u2018Information for Consumers on Using Dietary Supplements\u2019. Available at: <a href=\"https:\/\/www.fda.gov\/food\/dietary-supplements\/information-consumers-using-dietary-supplements\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">U.S. Food and Drug Administration<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Khan, S.U., Khan, M.U., Riaz, H., Valavoor, S., Zhao, D., Vaughan, L., Okunrintemi, V., Riaz, I.B., Khan, M.S., Kaluski, E., Murad, M.H., Blumenthal, R.S. and Michos, E.D. (2019) \u2018Effects of nutritional supplements and dietary interventions on cardiovascular outcomes: An umbrella review and evidence map\u2019, <em>Annals of Internal Medicine<\/em>, 171(3), pp. 190-198. Available at: <a href=\"https:\/\/www.acpjournals.org\/doi\/10.7326\/M19-0341\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">ACP Journals<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">NIH Office of Dietary Supplements (2022) \u2018Magnesium: Fact Sheet for Consumers\u2019. Available at: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">ODS<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">NIH Office of Dietary Supplements (2023) \u2018Dietary Supplements: What You Need to Know\u2019. Available at: <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/WYNTK-Consumer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">ODS<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bjelakovic G et al. 2014. Vitamin D supplementation for prevention of mortality in adults. Cochrane Database of Systematic Reviews. DOI: 10.1002\/14651858.CD007470.pub3. PMID: 24414552<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zhao JG et al. 2017. Association between calcium or vitamin D supplementation and fracture incidence in community-dwelling older adults: a systematic review and meta-analysis. JAMA. DOI: 10.1001\/jama.2017.19344. PMID: 29279934<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aung T et al. 2018. Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals. JAMA Cardiology. DOI: 10.1001\/jamacardio.2017.5205. PMID: 29387889<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Weaver CM et al. 2016. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporosis International. DOI: 10.1007\/s00198-015-3386-5. PMID: 26510847<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bolland MJ et al. 2010. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. DOI: 10.1136\/bmj.c3691. PMID: 20671013<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chung M et al. 2011. Vitamin D with or without calcium supplementation for prevention of cancer and fractures: an updated meta-analysis for the U.S. Preventive Services Task Force. Annals of Internal Medicine. DOI: 10.7326\/0003-4819-155-12-201112200-00005. PMID: 22184690<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Manson JE et al. 2019. Vitamin D supplements and prevention of cancer and cardiovascular disease. New England Journal of Medicine. DOI: 10.1056\/NEJMoa1809944. PMID: 30415629<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Manson JE et al. 2019. Marine n\u22123 fatty acids and prevention of cardiovascular disease and cancer. New England Journal of Medicine. DOI: 10.1056\/NEJMoa1811403. PMID: 30415628<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gaziano JM et al. 2012. Multivitamins in the prevention of cancer in men: the Physicians\u2019 Health Study II randomized controlled trial. JAMA. DOI: 10.1001\/jama.2012.14641. PMID: 22990253<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sesso HD et al. 2008. Vitamins E and C in the prevention of cardiovascular disease in men: the Physicians\u2019 Health Study II randomized controlled trial. JAMA. DOI: 10.1001\/jama.300.18.2123. PMID: 18997197<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Klein EA et al. 2011. Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA. DOI: 10.1001\/jama.2011.1437. PMID: 21990298<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jackson RD et al. 2006. Calcium plus vitamin D supplementation and the risk of fractures. New England Journal of Medicine. DOI: 10.1056\/NEJMoa055218. PMID: 16481635<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Alpha-Tocopherol, Beta Carotene Cancer Prevention Study Group. 1994. The effect of vitamin E and beta carotene on the incidence of lung cancer and other cancers in male smokers. New England Journal of Medicine. DOI: 10.1056\/NEJM199404143301501. PMID: 8127329<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omenn GS et al. 1996. Effects of a combination of beta carotene and vitamin A on lung cancer and cardiovascular disease. New England Journal of Medicine. DOI: 10.1056\/NEJM199605023341802. PMID: 8616884<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lappe JM et al. 2007. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. American Journal of Clinical Nutrition. DOI: 10.1093\/ajcn\/85.6.1586. PMID: 17556697<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bolland MJ et al. 2011. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women\u2019s Health Initiative limited access dataset and meta-analysis. BMJ. DOI: 10.1136\/bmj.d2040. PMID: 21505219<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Key Takeaways Supplements are products that add vitamins, minerals, herbs, amino acids or other substances to the diet. They can help in some cases, but they are not a stand in for meals made up of real food [NIH ODS, 2023]. Food has protein, fat, minerals and other compounds together in a form the body &#8230; <a title=\"Supplements Explained: Benefits &amp; Risks\" class=\"read-more\" href=\"https:\/\/openintegrative.com\/blog\/supplements-explained-benefits-risks\/\" aria-label=\"Read more about Supplements Explained: Benefits &amp; Risks\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":3391,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wpscppro_dont_share_socialmedia":false,"_wpscppro_custom_social_share_image":0,"_facebook_share_type":"default","_twitter_share_type":"default","_linkedin_share_type":"default","_pinterest_share_type":"default","_linkedin_share_type_page":"default","_instagram_share_type":"default","_medium_share_type":"default","_threads_share_type":"default","_google_business_share_type":"default","_selected_social_profile":[],"_wpsp_enable_custom_social_template":false,"_wpsp_social_scheduling":{"enabled":true,"datetime":"2026-04-18 12:00:00","platforms":[],"status":"pending_publication","dateOption":"today","timeOption":"now","customDays":"","customHours":"","customDate":"","customTime":"","schedulingType":"absolute"},"_wpsp_active_default_template":true},"categories":[189,186],"tags":[442,251,352,346],"class_list":["post-1484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-specialized-supplements","category-supplements-nutrients","tag-amino-acids","tag-minerals","tag-supplements","tag-vitamins","no-featured-image-padding"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.9 (Yoast SEO v27.9) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Supplements Explained: Benefits &amp; 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Our content is always informative and written in a humorous and positive tone to keep readers entertained without sacrificing substance. Although scientific information can be boring at times, we want to provide helpful advice that is easy to understand and enjoyable to read. We provide tips and tricks for healthy eating, exercising, and stress management. We aim to help you on your journey to feeling healthier and more energetic. We also provide inspirational quotes and mindfulness suggestions to help keep you motivated and feeling great. Get the absolute best supplement recommendations for optimal health with up-to-date, well-researched wellness advice clearly delivered. We only recommend products that are natural, high-quality, and designed to provide maximum benefits supplied by brands we trust. 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