Be Supplement Savvy

I’ve learned over the years that when advising someone in the area of proper nutrition, there are two subjects that are bound to strike a nerve: protein and supplements (or worse yet, protein supplements.) I don’t know what it is about these two subjects, but people stand by their protein and their supplements like they are their first born child- while knowing very little about them.

We will leave protein for another day, but let’s chat supplements.

First, let me make a distinction here: there are herbal supplements and nutritional or dietary supplements.  Herbal supplements, which come from plants that have medicinal properties, claim to cure, treat, or prevent disease. While the label may say “natural”, that doesn’t mean a thing in regards to its efficacy or safety. Although there are proven health benefits for some herbal products, potentially harmful effects exist for others. The FDA (Food and Drug Administration) does not regulate these products which often have disasterous side effects.  Weight loss and diet pills are usually herbal supplements, and can be quite dangerous.  Most recently, the weight loss “aide” Hydroxycut was recalled for causing liver damage. It is recommended to stay away from these all together: if you can’t find an unbiased scientific study showing its benefits, there probably aren’t any.

Vitamin and mineral supplements, on the other hand,  are nutrients you need every day in pill form, such as calcium, iron and fish oil (omega 3) tablets.  People generally take supplements if they fear they are not getting enough of a certain nutrient through their daily diet.  For some people, this is valid, for others- not so much.  It is true that vitamins and minerals are essential in regulating various bodily functions, however, these nutrients do not function alone: many of them need other nutrients in order to recieve their benefits. Food is the only thing that provides the complete package. Individual foods also provide hundreds of other substances such as phytochemicals and antioxidants that help to prevent disease and boost the immune system. Vitamins and supplements provide only one or a few nutrients at a time and even these supplements, when ingested in excess, can cause illness, interfere with medications and in extreme cases, cause death.

The odds of this are, of course, low.  I would be more likely to call nutritional supplements unnecessary as opposed to dangerous. We are an all or nothing society, and people often get stuck in the “if a little is good, then more is better!” mentality.  Water soluble vitamins, such as Vitamin C, are a perfect example: any excess Vitamin C is flushed from your system through sweat or urination. You are quite literally flushing your money down the toilet.

Not everyone needs a supplement, and you should only take one if instructed by a doctor. It is best to seek advice from your physician or consult with a registered dietitian. This health professional should assess your dietary habits and intake, medical status, medication history, alcohol intake, and lifestyle habits. People that generally need supplements are pregnant women, people with certain diseases or illnesses, and women with excessive menstral bleeding (due to loss of iron).  Again, only a doctor can tell you if you need a supplement and what kind to take.

Bottom Line: Food is always best. Many people love their daily multivitamin, which is fine, but it is important to know that every nutrient you will ever need can be consumed through a well balanced diet. Remember that a poor diet with supplements is still a poor diet, and with the cost of supplements these days, they may very well leave you poor.