Do you struggle to work out what supplements are right for you and if they are truly science backed? While this isn't an exhaustive guide, it's time to shed light on common supplement mistakes to help you make informed choices.
Dietary supplements are immensely popular, with about half of the adult population taking at least one. This widespread use stems from a genuine desire for good health, but it’s disappointing to see so many companies selling misleading solutions that are not backed up by evidence. One of my aims is to help people feel more informed about their choices and assist them in reaching their health goals without wasting money for doing more harm than good.
Vitamin D is one of the few supplements widely recommended. Essential for calcium absorption and bone health, vitamin D is difficult to obtain solely through diet, making supplementation reasonable, especially for individuals with limited sun exposure. Supplements like vitamin D3 are preferred and should be taken with a meal containing healthy fats (olive oil, avocado, salmon, sardines, full-fat yoghurt, nuts and seeds) for better absorption.
B vitamins are not stored in the body, so taking a B vitamin complex is unlikely to have any big effect. If you have ever taken them, you might have noticed you tend to get rather yellow pee which is excess B2 coming straight back out! B12may be necessary for strict vegetarians and your GP may advise it for older adults with reduced stomach acid. Folate, essential for red blood cell production and DNA repair, is critical during pregnancy to help prevent birth defects.
Generally, you should obtain enough vitamin C from your diet naturally. Red peppers & tomatoes, citrus fruits, kiwi and leafy vegetables are very high in vitamin C (a portion of steamed broccoli should present nearly 75% of your daily needs). Supplementation of high doses can also cause gut upset and there is minimal evidence that it will prevent flus and colds too.
Iron should only be taken if you have tested as deficient and a health professional has recommended it. One of the best ways of increasing iron absorption is to eat iron-rich foods (dark leafy vegetables, lentils, beans, meat) with those vitamin C foods mentioned above.
Omega 3 obtained from your diet is always best, but fish oil supplements may benefit individuals with cardiovascular disease who do not consume fish regularly. Algae oil is a good option for vegans and more environmentally sustainable but make sure you buy one containing both EPA and DHA fatty acids. However, fish oils can increase your tendency to bleed, so be cautious if you are on any blood thinning medication or have a bleeding disorder.
With probiotics, the truth is that even if they are “high quality” or “proven to survive”, many on the market are not only ineffective but could even increase or create issues like bloating. Much like medications, probiotics should be only taken in specific circumstances, and it’s important to ensure the probiotic strain is matched to the specific health issue you’re trying to treat. There is no scientific evidence that taking a probiotic can support general gut health. Eating more diverse plants is always the best way to achieve that.
High-fibre diets are linked to numerous health benefits, and supplements like psyllium powder can help individuals meet daily fibre requirements while lowering cholesterol and relieve constipation. Start gradually with a teaspoon in your porridge or soup (warm fluids/foods) but always take with glass of water.
Turmeric, and its active component curcumin, is known for its anti-inflammatory benefits and it is worth getting advice about whether this could benefit you. If you decide to take this, make sure it’s combined with piperine (a black pepper compound) to maximize absorption.
To sum up, always try and get the nutrients you need from a balanced and healthy diet and try to include lots of vegetables, oily fish and some fermented dairy products too.
Please note all the above advice is very generalised and please do get in touch if you need to discuss your individual needs. Some supplements are contraindicated with certain medication and be especially cautious if you are pregnant or breastfeeding.
