When Supplements Make Sense: Finding Balance Without the Hype
SHOULD I BE TAKING SUPPLEMENTS?
Questions I get asked a lot are ‘Should I be taking supplements?’ and ‘What do you think of ‘x’ new supplement?’ These are great questions, particularly in current times when countless products are promoted in the media, and it can be hard to discern when, if ever, supplements are genuinely necessary.
As my answers to these questions are typically nuanced, in this blog I want to share my thoughts and opinions to help you better navigate world of supplements.
THE POTENTIAL ROLE OF SUPPLEMENTS IN NUTRITIONAL HEALTH
With a background in both nutrition and Intuitive Eating Counselling, I believe in a balanced approach to health and nutrition.
In Nutritional Therapy, we regularly tap into the power of high quality supplements to support health in personalised ways. While a foundation of nutritional therapy is finding nourishment through food, supplements can play a key complementary role. In my practice, working regularly with clients with gut-related heath concerns, I frequently witness the benefits to individuals of following a personalised supplement protocol.
Intuitive Eating is a self-care eating framework and approach, founded on the belief that our bodies hold innate wisdom and can tell us a lot about their needs when we learn to trust and listen to them. It involves tuning into your body’s natural cues (hunger, fullness, satisfaction) and nourishing it with the food you enjoy. Supplements might feel like they don't fit into this picture, particularly if the impetus for using them is an ‘external cue’, however, there are definitely scenarios where they can complement Intuitive Eating and play a supportive role in improving health and wellness.
SO When Do Supplements Make Sense?
There are situations where supplements can support your health - especially if your body is unable to meet its nutritional needs through food alone. Here’s when using supplements can make sense:
Nutrient deficiencies: If blood tests show deficiencies in vitamins or minerals, supplements can help bridge that gap. For example, vitamin D is difficult to obtain from food alone, and many people living in less sunny climates may need supplementation. and for other others,
Dietary gaps: Some people eat in a way that can’t provide their bodies with all the essential nutrient content they need.
Medical conditions: With some conditions, such as celiac disease (which can impact nutrient absorption) or anaemia, nutritional supplements can form a necessary, sometimes long-term, aspect of a health plan.
Life stages: During pregnancy, menopause, or ageing, certain supplements may be supportive to specific health needs.
Health promotion: Lifestyle factors can give rise to extra demand for specific nutrients for a person to feel at their best, and this can’t always be achieved through diet alone. Tapping into the potential therapeutic benefits of specific supplements, may also help support or promote certain health and wellness outcomes.
UNDERSTANDING THE SUPPLEMENT WORLD
As both nutrition research and consumer interest continue to mount, we can expect to see more and more exciting developments in the world of supplements. There are already many types and forms available to consumers, all serving different purposes. Here's an overview of the common categories:
Nutrient-based supplements: The most common type of supplements, these are designed to provide specific vitamins and minerals that may be missing from your diet. They come in two primary forms single supplements (often recommended when blood tests reveal a specific deficient) and multi-nutrient formulas containing a combination of essential vitamins and minerals. These are generally marketed as a way to ‘cover all your bases’ nutritionally.
Personally, I am warm to the concept of a good quality multi and relate to the concern that our food chain may not be as rich in all the vitamins and minerals we need for health, as perhaps it once was. However, I also respect that the effectiveness of a multi will still depend on individual needs, and some formulas may provide unnecessary amounts of nutrients already present in your diet.Probiotics and digestive aids: These supplements are designed to support gut health and digestion for example, probiotics and digestive enzymes.
Compounds and bioactive substances: This category includes a wide variety of naturally sourced and synthesised biological compounds ranging from antioxidants, phytonutrients, amino acids, to other bioactive molecules that can be tapped into for their potential to enhance health and therapeutic effects.
Herbal and botanical supplements: Derived from plants, these supplements are also used for their therapeutic properties. The ingredients 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. Common examples include things like ashwagandha or milk thistle.
Superfood powders and greens: These are powdered mixes of fruits, vegetables, and ‘superfoods’ like spirulina or chlorella. See more on these later in the blog.
The Problem with Supplement Hype
Whilst nutritional supplements can play a positive role in health and wellness, some of the ‘hype’ around them may be less constructive.
You may be aware that social media and magazines are overflowing with ‘super supplements’ positioning them as potential ‘cures’ for everything from ageing to digestive health to hormone imbalances. Even if the products themselves have potential, in a noisy, competitive online environment, it is important to be aware of exaggerated marketing claims, and the ripple effect around these claims propounded and capitalised upon by social influencers.
When there are so many options available in the supplement world, it can sometimes feel like we need to be taking a long list of things to be healthy. This is not true, and taking a cocktail of supplements may carry risks such as overdosing certain nutrients (for example, fat soluble vitamins that can build up in the body), creating unwanted side effects, or interacting with medications.
It could also be the case, that by buying into a supplement pitched as a ‘panacea’, you miss the bigger picture of your health needs. For example, a person might take a concoction of adaptogens to support their mental wellbeing, but overlook key nutritional basics such as deficiencies in B-Vitamins or Vitamin D.
These are some of the reasons why it’s important to have a good grasp on whether supplements are truly supportive to your own body’s needs, or your whether your choices have been swayed by marketing trends.
WHAT’S TRENDING NOW
Now let’s break down some of the most popular supplements in the media and spotlight at the moment:
NMN (Nicotinamide Mononucleotide): this is a compound touted by influencers for its ‘anti-aeging’ and energy boosting effects and is currently all the rage. NMN plays a role in cell energy production, supporting the production of NAD+ a crucial coenzyme involved in numerous cellular processes, including energy metabolism, DNA repair, and cell survival. While its true NMN shows promising benefits like enhanced mitochondrial function and improved metabolism, much of the current research is animal-based and more human research is needed in order to substantiate bigger claims that supplementing can actually ‘reverse ageing’ or prolong lifespan.
If low energy is a primary concern leading you to be interested in NMN, it is worth first considering the multi-factorial nature of energy. To determine if NMN is the best supplement for your situation, it’s important to first have an idea of the root cause of your fatigue. If ageing and/or mitochondrial dysfunction seem to be the underlying cause, NMN may be beneficial. But if the fatigue stems from nutrient deficiencies, stress, or hormonal imbalances, addressing these in other ways may offer more effective results. To get a proper grasp on this, you may wish to consider lab testing with a Nutritional Therapist to assess nutrient levels, hormonal status, and mitochondrial function, and evaluate response to other well-evidenced supplements such as magnesium, B vitamins, omega-3s or CoQ10, before introducing NMN.Blood sugar ‘fixes’: Supplements that promise to stabilise blood sugar are also being heavily promoted right now. These are often targeted at people struggling with energy dips or cravings, making them feel like they need to manage or control their blood sugar levels.
Whilst the ingredients in these supplements are often credible, in reality, the body has its own mechanisms to regulate blood sugar, so unless you have a specific medical condition (such as diabetes or perhaps PCOS), supplements for blood sugar aren’t actually necessary for most people.
Instead of looking to supplements for stability, intuitive eating encourages you to listen to your body's hunger cues and provide balanced meals with proteins, fats, and carbohydrates to support natural blood sugar regulation. If you do have blood sugar concerns, it is recommended you seek personalised support from a qualified nutrition professional.Hormone fixes: Hormone-balancing supplements are another major trend, marketed particularly to women. These promise to fix everything from mood swings to PMS to menopause symptoms.
The truth is, hormonal health is complex and influenced by a variety of factors including stress, sleep, and nutrition. While certain supplements (such as magnesium or evening primrose oil) may well support hormone health for some, the idea that a ‘one size fits all’ supplement can ‘fix’ your hormones simplifies a much more nuanced picture.
A holistic approach to self-care, including things like intuitive eating and stress management, can often be more effective than relying on supplements alone. And again, a qualified nutrition professional can help you tap into the specific supplements that may be best suited to support your personal situation and symptoms.Bloating pills: Bloating is a common issue that many of us experience, but the idea that a pill can completely cure it is misleading. Digestive enzymes, probiotics, and various ‘bloating fixes’ are heavily marketed to people feeling discomfort after meals.
However, chronic bloating often stems from gut microbial imbalances, food sensitivities, eating patterns, or stress. So, whilst supplements plucked ‘off the shelf’ may hit in the mark in some cases, this may more luck than judgement for many.
If you are really struggling with chronic bloating (or any painful or sudden gut-related symptoms), you would be best advised to consult a medical professional first, and then seek the support of a qualified nutritional professional who can look at your health holistically, help you to get a real grasp on the potential factors that are likely underlying your symptoms, and provide you with personalised guidance accordingly, including supplements.
With low level bloating, it is also worthwhile considering that Intuitive Eating invites you to observe your eating patterns and habits (for example, eating too quickly can cause bloating), and learn to nourish yourself in an attuned way that can often dispel bloating symptoms along the way.Super green powders: Super green powders are another supplement trend gaining traction, with promises to provide all your daily greens in one scoop. These powders often contain a mix of vegetables, algae, and superfoods like spirulina, chlorella, wheatgrass, and various herbs. They are marketed as a convenient way to ‘detox’, boost energy, or even replace fresh vegetables.
While super greens can no doubt be beneficial in specific situations - like when you’re traveling or struggling to include a variety of vegetables in your diet - it's important not to view them as a quick fix or substitute for whole, nutrient-dense foods.
Navigating the Noise
In an age of health fads and social media, it’s easy to feel swayed by promises of a quick fix. However, supplements should never be a replacement for balanced eating, mindful self-care, and trust in your body’s wisdom; and safety should be your number one priority.
Here are a few tips to help you navigate the noise:
Exercise self-awareness: Before jumping onto the supplement bandwagon, I strongly urge you to ask yourself: Is this something my body truly needs? Or am I being influenced by marking trends and wellness culture?
Ask for evidence: Before taking any supplement, ask yourself if there is scientific backing. Claims made by influencers can often be exaggerated or based on small studies that don’t apply to the general population. In my view, the more evidence the better.
Source reputable brands, and dig deeper into factors that help determine the overall quality and efficacy of the products: Opt for well-established brands that invest in high-quality sourcing (that is both ‘clean’ and sustainable), manufacturing, and third-party testing standards. When looking at specific products, a nutritional therapist would also be considering the form and bioavailability of nutrients looking for the most bio-effective forms; avoiding supplements with extra ingredients that don’t serve a clear nutritional purpose; and checking doses to ensure they are fit for purpose for the individual (not too high or low).
Consult a professional: A registered nutrition professional or healthcare provider can help determine whether supplements are necessary for your unique needs (this might involve a holistic health assessment and testing), and create a tailored plan directing you to specific products they deem suitable, rather than you relying on what’s trending. Importantly, they will also check for contraindications with any medications you’re taking to help ensure your safety.
Tune into your body: Intuitive eating teaches you to trust your body. If you decide to take any natural supplement, and for whatever reason at all it doesn’t feel right then stop, and/or seek professional support.
MY CONCLUSIONS
Supplements aren’t inherently good or bad. It’s my opinion that they can play a significant role as part of a therapeutic nutritional protocol, and that they have their place in a balanced, health-supportive lifestyle.
However, one size does not fit all, and most people do not need to regularly take a long list of supplements. The key is to know what you’re taking and why you’re taking them, ascertaining whether your choices truly support your body’s needs, rather than being driven by wellness hype.
By staying connected to your body, doing your research, and seeking professional nutrition guidance, you can distill which supplements are going to hold the most potential benefit for your personally, understand any potential risks, and can experiment with what works for you in a safe and curious way.
Take a nourishing step forward today
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