Supplement ≠ Solution - SQUARE1WELLNESS

Rhetorical question here? When did taking a supplement mean 15 to 20 or more different ones daily? Asking for a friend. On a more serious note, as a metabolic health coach I consistently see an incredibly long list of supplements that often the individual can’t even remember why they decided to take certain ones, moreover what they hope to improve.

Don’t get me wrong I think there are numerous situations where one could be advantageous. That said we still must accept that a “supplement” is defined as an aid, complement or potential enhancement. They are not a health solution. Much like the conversation on risks and benefits with any medications, supplements should also be scrutinized, below are a few questions to consider.

Are you experiencing noticeable benefits?
Are there potential negative effects, especially for long term usage?
Are there any contraindications, such as one supplement interfering with another?
Is this simply a standard recommendation which may not be pertinent to you?
Are you forgoing a lifestyle intervention that might reap longer term benefits?

Let’s take for example Vitamin D deficiency. Estimates in the US say as many as 35 to 42% (caveat certain ethnic groups even higher) of adults are deficient in Vitamin D. There is evidence indicating low Vitamin D can be a precursor to certain chronic conditions. We also know diverse geographic areas have little access to sunshine for periods of the year. Thus, supplementing makes sense in this situation.

However, it’s been my experience that some individuals in warmer areas with good access to natural sunlight forgo the outdoors and choose a supplement instead. In addition, certain researchers highlight the point, the evidence is not fully clear on how much of a supplement your body truly absorbs. One might raise their “D” levels but has your body truly been able to process and absorb the nutrients for complete usage? Jury is still out in my opinion. For a really in depth lecture on Vitamin D see this lecture by Ivor Cummins.

What about the infamous “multi-vitamin” which has microscopic amounts of a bunch of vitamins with minimal potential impact by the individual components. Are you in essence tricked into thinking well I’m getting a bit of everything and doesn’t matter what I eat, “I’m good.” Of course, I’m exaggerating but you get the point. A multi-vitamin is not a panacea for regular whole food nutrition.

If one really needs an enhancement on an existing issue, say muscular cramps, poor sleep, constant headaches, you might do well with a particular supplement. But be specific, target your needs and experiment with brands because there are a lot of charlatans out there, including the latest ultra expensive longevity guru.

Here’s a simple framework for the decision process on whether to supplement.

First assess what exactly needs support
Review your diet and lifestyle choices to assure maximizing metabolic health
Experiment with ole school hacks like bone broth, sunshine, salt, breathing and meditation practices
If pin-pointed a supplement to explore, do your research
Look to see if the brand has been tested by a third or independent party
See if the brand has good standing in the market with clear sourcing of ingredients
Be open to trying a couple different brands to test your body’s results
Be willing to experiment without to see if your body has changed and its’ still needed

Navigating the health and wellness space can be challenging. Find a community that converses over various topics and join in the conversation. Listen to your body and beware of the latest marketing ploy to think “you need” that supplement, especially if not encountering any symptoms.

Keep in mind, the basics work. Build a good foundation of lifestyle practices and then evaluate if you would benefit from a supplement.

The Basics