- Supplements are no substitute for food. Nor will they "cancel out" the effects of a poor lifestyle, which may include smoking or drinking too much alcohol. Nor will they reverse the ageing process.
- Eat a healthy diet based on wholegrain breads and cereals, fruits and vegetables, low-fat dairy products, lean meat, poultry and seafood. Evidence suggests that health benefits are gained from the way a combination of substances in food works together, not from a single nutrient.
- Do not diagnose and treat yourself. If you are in an at-risk group or have an ongoing health concern, discuss your diet with a doctor or dietitian.
- If the claims for a supplement sound too good to be true, they probably are.
More help
There are a number of websites where you can find reliable advice and information about supplements.
- New Zealand Dietetic Association - Dietary supplements: what you need to know.
- The Food and Nutrition Information Center (US) - Dietary supplements and herbal information.
- NIH Clinical Centre (US) - Facts about dietary supplements.
- UK Food Standards Agency - Vitamins and minerals.
- Quackwatch - Dietary supplements, herbs, and hormones.
- National Center for Complementary and Alternative Medicine (US) - Health information.
- MayoClinic - Herbs.
- MayoClinic - Vitamins and minerals.
- Intelihealth - Index of herbal medicines and supplements.
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