Should I Take Supplements?
One common question I get from readers and clients is should I take supplements? In this post, I’ll dive into the different kinds of supplements, potential risks and benefits, and how to know whether a supplement is helpful for you.
This post was sponsored by hundred. I was provided with supplements, and compensated for this post, however, all thoughts and opinions are my own. Thanks for supporting the brands that make this blog possible!
Clients frequently ask me if they should take nutrition supplements. There is SO much information (and misinformation!) about supplements. The media seems to constantly cycle between the latest miracle supplement, and sometimes it feels like you have to take an overflowing handful of supplements every morning to be healthy!
When clients ask if they should take supplements, my answer is always that it depends! I’m definitely not a dietitian who recommends supplements to every client who walks through my door, but when used correctly, there can be benefits to taking supplements. However without proper guidance, there can be side effects to taking supplements, like interfering with medications.
Should I Take Supplements?
Types of Supplements
There are many different types of supplements. The most common supplements are vitamin and mineral supplements. Vitamins and minerals are micronutrients the body requires from food for proper functioning. The purpose of these supplements is to either treat a deficiency, or provide a larger amount of nutrients than one can obtain from food, due to dietary restrictions, difficulty with nutrient absorption, or higher needs.
Other nutrients from foods can be found in supplement form as well, such as various phytonutrients, amino acids or components of food, like omega-3 fatty acids. Other non-food biological compounds can be supplemented. For example glucosamine, which is found in cartilage and joint fluid, or melatonin, a hormone that regulates the sleep and wake cycle.
Herbal supplements are another popular type of nutrition supplement. The compounds in these supplements aren’t biologically necessary in the same way vitamins and minerals are, but they may provide benefit due to their high concentration of specific bioactive compounds.
Benefits of Supplements
If you’re using the right kinds of supplements for you and your needs in proper dosages, supplements can be hugely beneficial! Below are some of the possible benefits of taking supplements.
- Treating deficiencies – While it’s possible to get all the vitamins and minerals we need from food with a balanced, varied diet, there are many nutrients in which deficiency or subclinical deficiency is common, especially among certain populations. For example, vitamin B12 among vegans and vegetarians.
- Treating health conditions – Certain compounds may help treat or reduce the symptoms of various health conditions. Other health conditions may benefit from higher intake of specific nutrients, like PCOS and omega-3 fatty acids, which studies indicate can reduce inflammation and support healthy cholesterol levels.
- Support health and wellness goals – Even without a medical diagnosis, supplements may help support your health and wellness goals, for example melatonin for better sleep, pre and probiotics for improved digestion, or ashwagandha for stress.
When it comes to supplements, some are backed by a lot of research and others have less. Evidence-based supplements are one tool in my toolbox, but sometimes clients are interested in supplements that may have less research supporting their use. My thoughts are as long as it’s safe, there’s nothing wrong with experimenting to see if something is helpful for you!
Potential Risks of Supplements
Even though supplements can be super beneficial, I rarely see them used appropriately. When I see clients in my office, they’re often on a looooong list of supplements, recommended on TV, from friends, or from providers who probably heard it recommended on TV or from friends. This is problematic, because supplements aren’t without risk. At the very least it’s just expensive!
Overdosing – More is not better, especially when it comes to fat soluble vitamins that can build up in the body. I’ve seen a lot of supplements that provide WAY over the recommended dosage, which can be dangerous. Vitamins and minerals are supposed to compliment a healthy dietary pattern, not try and replace food.
Shady labeling – The FDA isn’t required to test vitamins, so sometimes it’s not clear what you’re getting in the pill. Some supplements only contain a small amount of what’s listed on the label, or worse – can be tainted with prescription drugs, allergens, or heavy metals.
Drug interactions – Some supplements don’t mix with certain medications. It’s especially risky if you’re taking large numbers of supplements, which can interact with each other.
Not specific to your needs or goals – You should know why you’re taking a specific supplement, and how much! You may need higher amounts of specific nutrients, especially if you follow a specific diet, smoke/drink, or exercise a lot or not at all.
How hundred Can Help Tailor Safe Supplements To Your Needs
As a dietitian, I respect the role that supplements can play in improving health and wellness. But also, I’m not the kind of dietitian that’s gonna give you a long list of supplements to take!
One reason for that is that even as a dietitian, supplements can be SUPER intimidating! Plus, I’m always dismayed at the lack of testing and transparency in the industry, and I don’t want to recommend anything that could potentially harm a client.
So I was really excited when I learned about hundred, a personalized vitamin and supplement company that’s all about bringing transparency to a murky space, and empowering you to choose supplements that are safe and helpful for you and your unique needs, so you feel confident with what you’re putting in your body. hundred tells you literally everything you need to know about their vitamins and supplements. Every pill they sell is third-party lab tested, and they publish a certificate of analysis on their website. hundred is also completely transparent about where their ingredients are sourced – you could even look up the manufacturing facilities by clicking on a map!
As a dietitian, I love that hundred shares research on their vitamins and supplements on their website, even noting if something has been mostly tested on animals versus humans. There are links to trials and meta-analyses, so you can learn more about their products on your own.
If you’re not sure what supplements to take, hundred has a holistic quiz that helps identify what supplements are beneficial for you and your needs. I took it myself, and halfway expected to get a printout of like 47 different pills because, you know, it’s a business, but I was recommended just four, each of which were a super appropriate recommendation – vitamin D (since I don’t get much sun), pre and probiotic supplement (as I identified better digestion as a goal), CLA (for energy) and because I mentioned in the quiz that I was curious about Ayurveda and traditional Chinese medicine, schisandra berry (for mood). In fact, they never recommend more than 5 supplements. The quiz was short, but detailed, focusing on four pillars of wellness; diet, sleep, stress and movement. They also asked important questions about what medications I take, health behaviors, and other health goals in order to recommend vitamins and supplements that are safe and appropriate for my needs.
Even cooler – when you sign up for hundred, you also get ongoing guidance from their nutrition experts (including my lovely friend Edwina!). They are a team of dietitians and nutritionists that sit in-house and offer dedicated support at no extra cost.
Also, their supplements and packaging are just really pretty. I know that doesn’t really matter, but whatever, I appreciate it.
If you do, I’d love to hear your experience ordering in the comments!
If you like this article, you might also like:
How to Practice Gentle Nutrition in Intuitive Eating
Intuitive Eating and Snacking
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