Recently, my friend and nutritional therapy client Connie, asked me what my professional opinion was, as a nutritional therapy practitioner, regarding supplements. She asked for very specific information like,
Do supplements really work?
Who should be taking them?
And
What supplements did I think she should be taking.
These are questions that actually come up a lot when I am working with clients to help improve their health through nutrition. Whether I am working with them to lower blood sugar levels, to balance hormones, reduce or eliminate auto-immune symptoms, repair leaky gut, or simply to lose a few stubborn pounds, questions about supplements come up time and time again.
Do supplements really work?
In our culture today, Americans spend more than $30 million dollars a year on dietary supplements. Whether it be vitamins, minerals, herbs or protein powders, it is truly an industry that is growing like gang busters. Many of these supplements are either unnecessary or doubtful as to whether or not the person taking them will actually experience the promised results.
The Dietary Supplement Health and Education Act that passed in 1994, made it possible for manufacturers to bring dietary supplemental products to market without actually proving that they are effective or that they deliver the promised results. As long as the manufacturer’s claim is only that the product “supports” health and no claim is made to prevent, treat or cure an ailment, the product may be sold. It can only be taken off the market if it is mislabeled or proven to be dangerous to consume.
That said, there can be a time and place for supplements, depending on the needs of the individual, and there are many reliable companies that produce quality products that have a higher rate of efficacy.
But first and foremost, let’s talk about real food. There is no substitute for a diet based on real food when it comes to good health. A diet that is rich in high quality proteins, healthy fats and an abundance of colorful vegetables and fruits is always the best way to get our nutrients. Vitamins and minerals are more effective, easily absorbed and utilized by the body when they are derived from real food. Often, vitamins and minerals in supplemental form are hard to absorb and sometimes have to be converted into a useable form by the body.
For example, folate or vitamin B9, is found naturally in many foods such as asparagus, spinach and other leafy greens, beets, citrus fruits, Brussels sprouts, Broccoli, nuts and seeds, beans and legumes, beef liver, bananas and avocados. When eating these foods, the body easily utilizes folate to help prevent cardiovascular disease, stroke, cognitive decline and neural tube defects. When obtaining vitamins and minerals from real foods and a balanced nutrient-dense diet, there is little chance of overdosing or having a buildup of any one nutrient including folate.
On the other hand, dietary supplements and the synthetic nutrients found in fortified foods are sometimes difficult to utilize by the human body and potentially have a higher risk of building up high levels that could negatively affect our health.
Many grain products including bread, crackers and pasta have been fortified with folic acid, the synthetic, man-made version of folate. Folic acid is not found in fresh, natural foods and it must be broken down and converted in the human body for it to be utilized. Research has shown that the enzyme required to break down folic acid and convert it to a useable form is less efficient and can potentially lead to a buildup of unmetabolized folic acid in the body.
So, as you can see it’s important to get most if not all of our nutrients from natural real food sources but there can be some beneficial supplements that provide additional nutrient support for people that need them.
Who should be taking supplements?
While it’s always best to get our nutrients from REAL food there are some people who should consider supplementation.
- People who do not have access to whole foods including fish, poultry, meat, vegetables, fruits, nuts & seeds and healthy fats like olive oil, butter & coconut oil are at higher risk for nutrient deficiencies. These people might consider supplementation.
- People who are very deficient due to years of eating the Standard American Diet (SAD) including packaged foods, foods from fast food restaurants, foods that are high in sugar, unhealthy fats and processed white flour, may need supplementation for a period of time to replenish their stores and get them back into normal ranges more quickly.
- Elderly people who are unable to eat enough whole foods to support their health would benefit from supplementing with the nutrients that they are lacking in.
- People who have a condition that prevents them from absorbing or utilizing nutrients would also benefit from supplementation. Chronic conditions of the intestine, auto-immune illnesses, gene mutations, genetic makeup, and the location where you live can all be factors that contribute to deficiency. In these cases, supplementation might be the answer to optimizing your health.
Should you be taking supplements?
Connie’s final question, was whether or not I thought she personally should be taking supplements. The answer to this one is simple – it’s important to test not guess. Before taking supplements, it’s important to know which supplements you need and what the best sources are for you personally. Ask your health care provider to order a complete nutritional panel for you or you can hop on over to www.simply28.com/coaching and get started with your personal One-on-One 6 Week Coaching Program.
In the 6-week program, you receive
- A comprehensive nutritional assessment so we can identify exactly what nutrients and areas of support you need.
- A plan customized to your nutrient needs and that fits into your busy lifestyle.
- The tools and support materials you need to manage your health plan anytime, anywhere.
- An initial private coaching call that gives you the individual support you need to set you up for success.
- Access to weekly group coaching calls to ask questions, trouble shoot if needed and expand your learning.
The Bottom Line
Eating a variety of healthy real foods including quality protein sources, healthy fats and oils, and a variety of colorful vegetables and fruits is an easy way to get most if not all of your nutrients but occasionally supplemental support may be very beneficial.
