I'm doing it. My friends are doing it. Everybody's doing it. We are almost all guilty of taking dietary supplements.

Whether we are popping TUMS, multivitamins or TrimSpa, the Institute of Medicine is concerned. About one-fifth of Americans take dietary supplements, but are they safe?

The Dietary Supplement Health and Education Act allows production of dietary supplements. Unfortunately, the FDA cannot stop a product from becoming marketed unless it is proven harmful. In addition, these sneaky companies can choose to omit any adverse reactions or health risks on the product label.

It is up to the FDA to seek out health fraud or dangerous products. If they find a bad seed, an import alert list is issued. The import alert can ban entry of the product to any U.S. marketplace.

Yet the FDA is not keeping up with finding harmful supplements. The industry is increasing sales of up to $19 billion, indicating that Americans continue to buy products that have no validity or are not proven safe and effective. This is the reason the Institute of Medicine is urging Congress to improve the quality and overall control of dietary supplements.

But you can help. By understanding health fraud and sketchy products, you can help yourself steer clear of dangerous supplements.

Be wary of the following:

-- Claiming one product does it all. No single product can treat, cure and prevent diseases. If a product were that amazing, health professionals would promote it.

-- Quick fixes. If any product insists that it can make a change in a few days, trash it. Ignore any ambiguous language.

-- Product testimonials. Sorry, but most of those "Hi, my name is Donna, and I lost 10 pounds in three days with this pill!" statements are completely false.

-- Words like breakthrough, miracle cure, exclusive, rare, rapid loss and magical, as well as excessive exclamation points and all-capital letters are TOTAL FRAUD TRIGGERS!!!!!

-- Medical jargon: Companies will try to test your intelligence by using meaningless jargon. Make sure you have a medically savvy friend dissect the validity of these titles.

If you are still unsure of a product, ask yourself the following question: Is it too good to be true? Most likely, it is. Don't be afraid to research any supplement. Ask for a second opinion, talk to the Better Business Bureau or contact the FDA itself (in the blue pages of the phone book). It isn't stupid to double-check -- it's stupid to continue taking a supplement that may be harmful to your body.

A product's label should include the name, quantity of content, directions of use, nutrient content, structure/function (describes the effect on the body), and the name and place of business and manufacturer. If the FDA does NOT evaluate a product, it must have the following statement: This product has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent disease.

While some products may be harmful, other supplements may be beneficial. However, understand the dosage and determine whether you really need the product. Most of us can get all vitamins and minerals from our daily diet. But for a vegetarian, for instance, iron may be difficult to attain.

When I take my supplements, I do not take them at the same time. Iron and calcium are not absorbed effectively together. If you follow a high-fiber diet, both vitamins may be improperly absorbed if taken with a bowl of Fiber One. Again, research your supplements so you can be sure you are taking them correctly.

Ask yourself if your supplement hinders any other medications you are currently taking. Will taking the supplement enhance your lifestyle? Is it really necessary in your diet?

Don't assume a multivitamin is good for you, either. While it may benefit one person, it may cause toxicity of a specific nutrient in another person's diet. Your best bet is to talk with a health professional before taking any supplement.