Should I take supplements? And which ones do I need?
Advice on use of supplements
Should I take supplements? And which ones do I need?
Food contains micro and macro nutrients. I think we’re all familiar with the idea of protein, carbohydrates and fat, but foods also contain vitamins, minerals, and other phytonutrients (natural compounds in plants that have health benefits). These support biological processes in the body such as immune defence, bone health and energy production.
When we buy food that isn’t grown locally there is a delay while it travels to our local supermarket and during that time the levels of vitamins and minerals reduce. Ideally if you buy seasonal locally grown food it will have higher levels of nutrients than, for example, strawberries that are shipped from overseas in the middle of winter. Modern farming methods also result in depletion of the soil, therefore the things grown in it contain fewer nutrients. Organically produced fruits, vegetables and legumes contain higher levels of nutrients and anti-oxidants, although this is a more expensive option.
The way food is cooked can affect the vitamins within it, over cooking, high temperatures can damage vitamins and boiling results in many vitamins leeching out into the water; however, in certain cases cooking makes nutrients more bioavailable, such as beta-carotene from cooked carrots, or lycopene from cooked tomatoes.
Why might I need supplements?
When people lead a busy life it can be hard to cook from scratch for every meal, we may miss meals or eat on the run. As we age it can become harder for our bodies to absorb the nutrients from our food, this can also occur with digestive issues. Certain lifestyles, such as a plant-based diet can result in gaps in our intake, for example vegans may need additional B12 support. This can result in less than ideal nutrient status.
Some people have genetic differences that can affect how they process certain vitamins, or may have an increased requirement to ensure their body is functioning as it should and they may therefore require additional support.
Geography can impact on vitamin D levels. This vitamin is mainly created by exposure to sunlight, however, if, like me, you live in Northern Ireland, the sun isn’t high enough in the sky in winter and it’s rare to see enough sun during the summer. Also, even when the sun does shine, it’s not often warm enough to expose large swathes of skin, so testing is advised and supplementation may be required.
What should I be wary of?
When you see an influencer promoting a product on social media, remember that they are being paid to promote it. Even if that supplement genuinely made them feel better, it’s important to remember that supplements are individual. What’s causing that person’s symptoms may be different from what’s causing yours, and just because something helped them, doesn’t mean it will work for you.
How you take a supplement can affect how it makes you feel, for example B–vitamins should be taken early in the day as they may affect your sleep and Iron supplements should be taken away from calcium containing supplements or food.
What are the problems?
Many supplements that you buy in a high street chemist or the supermarket are generally affordable, however, the reason for that may be that the actual amount in the dose is too low to be effective, or they have used a cheap version that is poorly absorbed, for example calcium carbonate, ferrous sulphate, magnesium oxide are inorganic forms of these minerals and this format is more difficult for your body to absorb. The NHS often prescribe these version due to cost issues, but their effectiveness is therefore limited.
For example, folate is the natural form of vitamin B9 found in foods, while folic acid is the synthetic form used in cheap supplements and fortified foods; both perform the same function in the body, but folic acid requires conversion in the body and some people may have genetic traits that affect their ability to do this.
People with low stomach acid (such as when using PPI medication such as omeprazole) may struggle to digest and absorb nutrients and may need to take these in a different format. Some nutrients have cofactors, therefore they need something else to enable them to function in your body.
What is supplement stacking?
Many people take a supplement, then see an influencer suggesting another, so they add that in, then they hear about another solution and add yet another to their daily intake. Sometimes this can result in certain nutrients overlapping and they may be taking too high a level of one or more vitamins or minerals.
Mixing supplements with medication?
Certain medications can interact with certain supplements which can affect their efficacy and may result in health risks.
For example, many medications and herbal supplements cannot be mixed with Warfarin, for example cranberry. High doses of omega 3 should not be taken along side anti-coagulant medication, and people with high blood pressure need to be careful with Ginseng.
On the other hand, many prescribed medications, such as statins, or oral contraception deplete certain nutrients in the body and may result in symptoms that can be rectified by replacing those nutrients.
How to take supplements?
Supplements should not replace a bad diet, they should be used strategically, not indefinitely. It’s not about taking more, but about identifying what your body needs at any particular time and supporting it as and when it needs it.
Supplements should not be used as symptom management. You need to get to the root cause of a problem and fix that, not just keep using something to mask a symptom. If your foot hurts would you just keep taking a painkiller indefinitely, or would you check that you haven’t stepped on a drawing pin and remove it if necessary?
In summary
Some supplements are grounded in strong science with expert backing, but others ride the wave of wellbeing trends and clever marketing. You need to identify the cause of your symptoms, which may require individualised testing or be based on thorough individual assessment.
So, if you’re experiencing symptoms, then instead of trying to mask them with a supplement, let’s work out the root cause of the problem and fix that to make you feel better. Rather than just randomly taking supplements and hoping you’ll feel better, have a discussion with a nutritional therapist (me!) and we can ensure that you are obtaining the nutrients you need for optimal health either through diet, or if necessary with some additional support.
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