by Brenda Heather, B.S. in Foods, Nutritons & Wellness Studies
Go into any pharmacy or open a social media app and click around for five minutes, and you will see that people are promising you anything and everything. For better or worse, the supplement industry is in excess of a hundred billion dollars worldwide, and a huge portion of the marketing being pushed by its advocates is based on non-empirical factors β hope. So, what is really important when it comes to dietary supplements? The first step to separating the wheat from the chaff is to know what supplements can really do, who needs them, and how to check their quality.
Supplements Fill Gaps, They Don't Replace Meals
The single most crucial fact about supplements is contained in the word supplement: They are meant to be used in addition to your diet, not as a replacement. No pill can match the combination of energy, phytonutrients, and fiber that is present in whole foods. Over and over, it is found that nutrients are most effective when consumed together and are absorbed with the fats, proteins, and other compounds that are found naturally in food. No matter how many multivitamins are taken, they will not compensate for a diet that is low in vegetables and high in processed foods. The best use of supplements is to fill in a particular identified void rather than as a broad-spectrum "just in case" measure for not eating a good diet.
Not Everyone Needs The Same Supplements
The need for a particular intervention is highly individual. Vitamin D deficiency is prevalent in individuals who have limited sun exposure or reside in colder climates, or who spend a majority of their time indoors. Vitamin B12 is an essential vitamin for vegans and vegetarians, as it is virtually only available in animal products. Pregnant women need folic acid to prevent neural tube defects; people with heavy periods or diagnosed with anaemia need more iron. Older adults require higher levels of calcium and vitamin D to maintain bone density. The idea is that it should be targeted, not guesswork based on some influencer's regimen, but rather based on a blood test or just a chat with the health care professional.
Quality and Regulation Widely Vary
Dietary supplements, unlike prescription drugs, in many countries, such as the United States, do not have to show effectiveness before being sold. There is more light touching what ends up in the bottle than there is in ensuring safety is maintained, and that is where manufacturers come in. Products have consistently been found to be adulterated with reduced levels of the active ingredient and/or the presence of heavy metals or undisclosed pharmaceutical compounds, especially in weight loss and bodybuilding products, in independent testing. That is why it is important to have a third-party verification. Organizations like NSF International, USP, and others test for purity and potency, and assure that the label does not.
More Is Not Better
It is a common misconception that more is better if something is a good nutrient for the body, then more of it would be better. This is not the way that the body works. Some vitamins, such as A, D, E, and K, are fat-soluble and can build up in the tissues and become toxic if taken in large doses. In contrast, other vitamins, such as B, are water-soluble and can be excreted from the body more easily. In some of the larger trials, high-dose antioxidant supplements have been shown to have negative health effects instead of positive ones. Megadosing provides few, if any, megabenefits, and can have a detrimental effect, such as on the liver and kidneys, or by impairing absorption of other nutrients.
Impacts of Interactions and Timing of Interactions
Supplements are not inert. Calcium may block the absorption of iron and/or some thyroid drugs. Vitamin K can counterbalance blood thinners. St. John's Wort is a popular herbal supplement for mood disorders. It is known to make birth control pills and other medications less effective by speeding their metabolism in the liver. Individuals using prescription medications should speak with their pharmacist or doctor about any new supplements, as "natural" is not synonymous with "safe to take along with prescription medications.
What Actually Matters
Remove the marketing fluff, and there is less evidence showing the need for supplementation than is claimed. This is important if there is a documented deficiency or a life stage that has increased nutritional requirements or a medically diagnosed condition that is affecting the absorption of nutrientsβimportance of third-party testing of products for purity. Dosages remain within safe limits, and anyone taking supplements regularly should inform a health care provider, as checking for interactions is important.
The brand name, trendiness of an ingredient, and promises of miraculous transformation β these are not the most important factors other than marketing suggests. A good brand calcium supplement is just as effective as the more expensive and flashy brands. The essentials of proper nutrition are still a diversified diet of whole foods, plenty of rest, and exercise. Supplements are an aid to help make up a real deficiency, not a substitute for the basics. If you are going to introduce something new to your day, you should consider asking yourself this one question: Is it meeting a legitimate and specific need or just a marketing hype? Most of the noise is eliminated by this one question.
