What You Should Know About Taking Supplements
The advice around supplements is divisive –– to say the least. We all know there is a lot of nutrition misinformation out there. There are people and providers that effing love using supplements! There is also, of course, another camp of people and providers that think no one EVER needs supplements, no matter what, and that people should always be getting their nutrients from food alone.
Well, guess what? Welcome to the gray area. The simple answer on supplements is that sometimes you do need them and sometimes you don’t. Naturally, getting everything you need from food would be great, but that’s not always possible based on your lifestyle and particular bodily needs.
But one thing is certain: Our bodies need nutrients. If you do not eat certain foods or nutrients, and your body can’t make them itself, they are not going to magically make themselves. This is where supplementation can be extremely helpful and sometimes necessary.
From what I see in the population I serve (which is often PCOS patients, but also a good portion see me for general nutrition therapy), most people are not eating enough fish/omega-3s and fiber. Upon testing, micronutrients are also often low in ferritin (iron), Vitamin D, and B12. So, yes, I do suggest supplements sometimes in these cases in addition to eating foods that are rich in these nutrients.
Also, if you are only eating one meal a day, you are DEFINITELY NOT getting enough of any nutrient (macronutrient, micronutrient, whatever).
However, not all supplements are made the same and they are NOT regulated. The supplement industry is for profit (to the tune of $159 billion in the U.S. alone). Frankly, I would rather you not take supplements at all instead of buying stuff I can only lovingly describe as “crap.”
So, the number one thing to look into when trying to suss out the crap vs. non-crap is third party testing. Here are some resources I use to judge the quality of a particular supplement.
Some other things to keep in mind…
Supplements can interfere with medication, especially fish oil and fiber. My general advice is to take fiber at least 4 hours away from your medication. In addition, fish oil may not be appropriate for you depending on the meds you are taking.
And ask yourself:
What is the right dosage for me? Should I start with half a dose until my body gets used to it?
How long do I intend or need to take this supplement? Remember, you might not need to be on this supplement forever.
When is a good time to re-test my labs to see if the supplement is working and/or no longer needed?
And most importantly: Question everything you see online. If someone says, “Oh you need this” or “This is great! Buy this,” but doesn’t check to see if it’s third-party tested (or doesn’t give you a dosage, doesn’t check interactions, or doesn’t tell you how to take it, PLEASE DON’T). Simply put, you need more information. From my experience, most people (and providers) don’t know enough about a particular supplement to make a blanket recommendation.
And finally, don’t expect a supplement to change your life (despite what people might say on TikTok). You might not notice a huge change. That’s not the point. You need nutrients to help your body function. You might ‘feel better” overall, especially if you give it time, if you take a supplement that is something you’ve been missing from your diet.
Want more information? I’d love to work with you! If you’re in New York/New Jersey, book an appointment with me. I also offer 15-minute complementary consultations.