This article was first shared in the May edition of The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.
In a world where health and wellness trends bombard our social media feeds, the topic of supplements often comes up.
Vitamins, minerals, herbs, protein powders, digestive enzymes, prebiotics, probiotics, postbiotics (honestly!)... the options seem endless.
But, amidst all the hype and promises, you can't help but ask: do I actually need to take them?
And, like most things in the nutrition world, there isn't a simple yes or no answer. Sorry about that. A nuanced understanding of your individual needs and diet and lifestyle factors is needed.
Here, I give you some key things to think about when debating whether or not to take supplements.
Key things to think about
There's absolutely no point in supplementing a poor diet
Foods are more than just individual nutrients. They are complicated, and the way they are structured – with vitamins and minerals intertwined with proteins, fats and fibres (called the 'food matrix') – is crucial to what they do to the body. Eating the individual components refined and in pill form doesn't do the same thing.
Always, always start by making sure you're eating a healthy, balanced diet, and don't try to cut corners – it won't work.
The quality of supplements varies massively
Quality and safety standards can vary wildly across products, so it is crucial to research brands or consult with a healthcare professional before adding a supplement to your regime.
Some poor quality supplements contain unnecessary binders, coatings or preservatives (supplements can be ultraprocessed too!), and some even have the vitamin or mineral in the wrong form for the body to use. Great, huh?
Better quality supplements may cost a little more, but taking the cheap ones could be pointless (so, a waste of money) or even harmful.
What you need will depend on your lifestyle and health goals
You may have a specific health condition that you'd like to address, have an unavoidably restricted diet, be taking medication such as antibiotics, or you might want to optimise your sporting performance. Your lifestyle and goals will massively impact what route you should go down.
Supplements can have risks and side effects, too
It can be easy to overlook this. But, they can have risks and side effects – especially when taken in high doses or combined with medications. Always consult with a nutritional therapist or other healthcare practitioner before taking supplements, and be sure to fill your doctor in.
If you have pre-existing health conditions or are pregnant or breastfeeding you need to be especially careful.
Some negative effects of taking supplements include disrupted digestion (e.g. gas, diarrhoea, nausea, abdominal pain), some more than others.
You can take too much of a supplement
Taking too many nutrients through supplements can lead to toxicity symptoms, including fatigue, nausea, dizziness and organ damage.
Supplements containing minerals such as potassium, magnesium or calcium can disrupt electrolyte balance in the body, especially when taken in high doses. This can lead to muscle weakness, irregular heartbeat, or changes in blood pressure.
Some supplements, including herbal remedies and stimulants, can affect cognitive function or mood. This can cause anxiety, insomnia, agitation or cognitive impairment.
In conclusion
Whether or not you should take supplements needs to be answered on a case-by-case basis. In some cases, dietary changes are sufficient to getting your health back on track.
In other cases, such as known nutrient deficiencies, supplements are an invaluable intervention.
However, supplements vary massively, and you need to be careful to ensure you choose a quality supplement for maximum effect and safety.
Of course, I can help you with all of this! I can also offer you a discount at my favourite online supplement shop. Hit reply or use the button below for a free 15 minute chat to discuss.
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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