5 Things to Consider Before Taking Supplements

Is it just me, or does it seem like eating healthy these days is getting harder and harder? The research seems to always be conflicting and confusing. One day eggs are great for you, the next they are not. One day coconut oil is good for you, the next it’s not. (Spoiler alert: they are both perfectly fine and healthy for you). On top of that, you’ve probably heard me talk about vitamin and mineral deficiencies as they can run rampant even in well-developed and modernized parts of the world.

When it comes to getting our nutrition needs met through foods, it’s easier said than done. 

The current popular research seems to show that supplementation doesn’t actually help us live healthier lives. You’ve likely seen these headlines: “Vitamins are a waste of money, “Supplements are like throwing your money in the toilet,” etc.

What these articles and research studies don’t even pretend to account for, are the diets of the subjects, any current nutrient deficiencies, and limited outcome measures such as cancer or heart disease. 

It is pretty clear that a pill is not a substitute for an unhealthy diet and lifestyle. I feel like that is obvious, but it needs to be said. You cannot eat fast food every day and not exercise and expect a generic multi-vitamin to make you healthy. While it is rare to see major vitamin deficiencies in America such as scurvy and beriberi, more subtle deficiencies are rather common.

So why or when might one want to consider using supplementation? 

Humans get nutrients from the foods we eat, both plant based and animal based. Our soil, which feeds and grows our plants, is what supplies those plants and animals, and subsequently us, with these minerals and nutrients. As our agricultural practices have changed, including pesticide use and lack of crop rotation, our soil has become depleted of nutrients. This create nutrient deficiencies. 

There is a fantastic research review article that looks as supplementation broken down by 9 different vitamins and various groups within our population. The authors concluded that elderly, alcoholics, vegans and those with malabsorption issues require supplementation. Pregnant women, as it is well known, need supplementation with folate and any other nutrients they are lacking. They concluded that vitamin D3 is needed for a wide number of groups of people and that because of soil depletion and malabsorption, such as “leaky gut”, many groups of people are showing deficiencies in more than one nutrient. 

Vegans and some vegetarians definitely need B12 supplementation, and may need other nutrient support too. New research indicates that the plant’s ability to convert certain nutrients in our bodies is less effective than when eaten by way of animal products. You’ll get less omega-3s from flaxseed than fish because the conversion rate is lower in the flax than say, in fatty salmon. This often means supplementation is necessary for vegans, versus trying to get levels up by eating a ton more food. Our genetics may also play a role in how we break down and digest foods, impacting how we absorb nutrients. This idea can help explain why certain groups of people just do not do well on vegan diets. As this new science emerges, it’s a reminder on how important it is to eat a well-rounded and robust diet, vegan or not!

It has also been widely documented that long-term use of oral contraceptives significantly impairs the ability to absorb vitamins and minerals and puts women at high risk for nutritional deficiencies. Been on the pill and want to get pregnant? I highly recommend working with a nutritionist to make sure all your nutrient needs are met.

Those with chronic skin conditions such as psoriasis often are also deficient. If you have IBS, IBD, undiagnosed Celiac disease, you also likely have broad nutrient deficiencies. The list goes on. If you have a chronic illness, it is worthwhile getting your nutrient levels tested.

Vitamin D3 is a hormone where supplementation is common, especially if you don’t go outside, live in latitudes where your body cannot make enough, or if you are older and need to consider osteoporosis. Zinc has been found to be deficient in up to 40% of the population. Magnesium is another very common deficiency. These major players are often where I start when working with clients.

Still with me? This may not be the most exciting topic, but it is super important.

At the end of day, we can’t make blanket statements about vitamin and supplement recommendations. It is based on one’s diet and the types of food one eats. Pills cannot be a substitute for a healthy and well-rounded diet. If you are eating a healthy diet, one full of a variety of fruits, vegetables, and some animal products, successful supplementation will address symptoms and use blood work as needed.

I call it “strategic supplementation.”

To Recap: here are the tips!

1. Try to get what you need from your food. It can usually be done with a wide variety of foods as long as you do not have any absorption issues. A pill will never overcome a poor diet.

2. Get your levels tested! I highly recommend a vitamin D check and a basic nutrient panel. Especially if you are feeling fatigued, not sleeping well, or have other unexplained symptoms.

3. Shop from a reputable company. Naturopaths typically sell very high quality products. But if you do not have that resource available to you, I recommend that you research any and all companies you decide to shop from. Third party testing is really important. Avoid synthetically derived vitamins as they are not used readily absorbed and used by our body.

4. Don’t try all the things at once. Start with one or two and see if those help. Then go from there.

5. Working with a qualified medical professional is always recommended.

Let me know if you have questions! If you found this helpful, please share!