Especially if they are dangerous to your health
Americans spend more than $30 Billion each year on supplements–vitamins, minerals, and herbal products. What’s worse is that many of them don’t work. Is taking a vitamin or supplement beneficial? Readers, like you, want to know, so we’re delving in to see what they are, why people take them, and if they are doing any good.
Kinds of supplements
There are more vitamins than you can shake a stick at as you walk down the aisle of the grocery store. There are supplements to improve your health, supplements to build up your muscles, supplements to maintain your weight, and still more. There’s a supplement for just about any need. We can really get into the Science of it, which may be overwhelming. For simplicity sake, we will break them down into four basic categories.
1. General nutrition/vitamins & minerals
Of those who take vitamins, most fall into needing multivitamins, vitamin D, calcium, vitamin C, vitamin B/B complex. Late last year I had a physical and a blood panel. Based on the test results the physician suggests I take a multivitamin with iron. Apparently, my iron is on the low side of normal. I haven’t added a vitamin yet because I want to find one that my body will absorb well. A multivitamin may be helpful based on many research studies.
“Maybe. That’s as close as we get to a conclusion. I take a multivitamin based on that hope, and based on my haphazard eating style,” says Dave Kwiecinski, personal trainer.
2. Specialty Supplements/herbs and botanicals
The largest category of these is omega-3 fatty acids, which includes the popular fish oil supplements. This group is known for the reduction of many ailments, including lowering blood pressure and reducing the effects of arthritis. Fiber, probiotics, glucosamine, and CoQ10 are also included in this group.
Those who use herbs and botanicals favor drinking green tea, or kombucha, on a regular basis. Other common natural ingredients are garlic, cranberry, Echinacea, and ginseng.
3. Sports performance
Within this category, the most common type of supplement was a protein supplement, trailed by energy drinks and gels. And, if you’re into sports performance you are probably working out on a regular basis. After a workout is the best time to consume sugar when the muscles are depleted of energy. As a recovery drink, Kwiecinski likes Gatorade powder and vanilla whey protein powder, mixed with water. Sugar replenishes the energy. Protein aids in muscle repair.
4. Weight loss
Fat burners can be especially dangerous because they are causing a person’s appetite to go away, which basically takes away our bodies natural fuel source and replaces it with chemical energy. Do they have a place in supplementation? Sure, maybe if you’re going to the prom, on vacation, or have a special event to attend and desire to lose weight quickly. The key is to use them for a limited time and not too much at any one time. Many people report a higher weight increase after stopping the use of these items than before they ever started using them in the first place.
The truth is there’s no magic pill. It is important to know your supplements, how they should be used, and to use the proper dosage.
Get educated
Education is critical.
“When I first started bodybuilding I tried literally everything and had a ridiculous shelf of supplements. I still do, and now each has been picked after reading, studying, and listening to my body’s needs. My daily list has actually slimmed down and my results have gotten even better”- Troy Cudworth, bodybuilder.
The best nutrition comes from real food first. Nothing can replace a well-balanced diet. If you aren’t getting enough proper nutrition, or if your body is deficient in basic needs, it may be time to consider supplements. Certain stages of life, like pregnancy or old age, may benefit from taking vitamins. Some dietary choices may also create a need for a supplement.
It is also important to know how your supplement is processed. If it is synthetic oftentimes the body doesn’t know what to do with it.
Not regulated
Supplements are not regulated by the FDA. The FDA spot checks about 1% of the dietary supplements found on the market. Many times they are also mislabeled or contain ingredients not found on the label. I say that somewhat tongue in cheek because the FDA is killing us with its seal of approval and it still can’t figure out what is “healthy”.
Do supplements have a place in nutrition?
“100%, without a doubt,” says Troy Cudworth. And, “100%, people should educate themselves before use”.
Do you use supplements, and why or why not? Tell us in the comments.
Credit to Dave Kwiecinski and Troy Cudworth for personal training and bodybuilding knowledge.
Terrific post, NIcole! As I took my (gulp!) 15 pills this morning, I wondered secretly, “Are these really worth it?” I am on only one prescription med (and that only occasionally); all these are supplements: B-complex, C, Omega, Tumeric, Collagen and two different probiotics (for different reasons). I’ve also started taking Estroven (not hormones!). I DON’T take a multivitamin because I’ve found they really mess up my digestion (esp excretory). So, this is the price. I guess I need to experiment. It doesn’t come super cheap but, thankfully, none of them are off the charts. This combo actually seems to be working quite well overall. So, should I not rock the boat? Wondering….
Hi Caroline!
Fifteen pills to start the day? Wow, that’s a mouthful! If it’s working for you, the cost is manageable, and you are pleased with the outcome then I celebrate with you. I wonder though if your body is reacting to something you are ingesting or is found in your environment. That’s a lot of supplements. I wonder if you are using them to treat symptoms or the cause of the symptoms. It can be difficult to tell which is which and may require an abundance of trial and error.
Nicole,
Bravo! Thank you for a succinct, objective (and honest) article.
You nailed it! $ 30 bil plus per year (in N America alone)—the “quick fix” for all our ailments.
The bottom line, as you have alluded to: eat real food (Mediterranean content-ish) and exercise regularly. I’m talking about staying FIT & toned. (Irrespective of your age.)
I’m aware of people who drink $ 500/month of supplements & OTC pills.
I take Vit D3 & a multivitamins. I eat clean-ish & workout 3-4x/week. Will take a whey protein post workout.
Here are two exceptional books, worth reading/studying. Both by MDs/Internists.
1. How Not To Die by Michael Greger http://amzn.to/2EBCVfE
2. Chef MDs Big book of Culinary Medicine by John La Puma. http://amzn.to/2CW3wUx
Thanks for the article, Nicole!
Hi Danie!
So glad you popped in with your comments. We are on the same healthy team and I am glad for your comments, profession, and knowledge. Real food and real exercise, in my opinion, are the best first medicine. Beyond that we treat symptoms.
$500 a month for supplements is a tough pill to swallow.
Thank you for your book suggestions. I’ll be looking for them at my local library and evaluating if I should add them to my personal library.
Please let me know if you would like to guest post. Look forward to hearing from you!
Nicole,
Thank you. I would love to! I’ve sent you a message on Twitter.
Hello again! There’s a response to your comment there. Looking forward to great things!
Thanks, Nicole and Danie. My husband is the one who keeps up with researching health & nutrition. Feeling on the right track having read Greger’s Book. I appreciate your wisdom & expertise!
Years ago, I took a daily multivitamin. In my youth, I figured why not? But after a while, they made me nauseous about mid morning.
I quit taking them. I’ve felt fine ever since.
Some pills, huh?
Hey Frank!
Yes, some pills!
Sounds like those weren’t a good fit for your needs at all! Vitamins, in theory, are supposed to be good for you. And, many people say they feel better, if only in sentiment, for having taken them, but don’t know if they actually do any good. Interesting story. Glad you shared it.
Frank,
What if you try the multivitamin in a gummy format? Should have less GI side effects. (Just kidding!)
Thing is, nothing beats real food. Even frozen food retains much of its nutritional value. I had issues with my eyes, and the vitamin complex is mostly to get > lutein in.
Danie! You are spot on with your comments! And, I thank you! I’m not sure what in a vitamin offers the GI effects, but I have witnessed them in my family members. After taking a vitamin in the morning, either with or without food as noted on the bottle, sometimes GI issues present themselves by mid-day. When the effect of the vitamin is worse than not having one at all people shy away from vitamins altogether. Perhaps they just need to find a good vitamin or one that absorbs well. Do you have some or a brand that you recommend?
Nicole,
Oops, “life happened” on this side.
The ophthalmologist recommended getting 10 mg of Lutein in daily—hence I take two Vitalux caps. Living in Canada, our skin is exposed to little sun for six months of the year. So, I take a 1,000 IU of Vit D (Webber Naturals, D3 liquid soft gels.)
The bottomline is, if one takes in 2-3 fruits per day, and 5-7 small servings of vegetables per day (fresh—but, keep in mind frozen is still rich in nutrients), and if these choices are ABUNDANT in COLOURS (green, yellow, orange, purple & red), you’re getting what your body needs: antioxidants, vitamins, minerals, fibre etc etc.)
Preferably fresh (or frozen), raw, or steamed.
Hope this helps.
Thanks for your response. I appreciate your opinion. You reminded me of frozen fruits and vegetables being nearly as nutritious as their fresh counterparts. Thank you. Come back soon!
I started taking pre-natal vitamins 18 years ago and now I continue to take a daily multivitamin specifically for menopausal women and a D3 gummie. Recently, I put my two older kids on a teen formula specifically for skin issues and I must say that their skin has improved and since one of those two kids isn’t the best eater at least I know she is getting something. My two youngest kids are offered vitamins–one takes them and the other doesn’t.
For me, it is piece of mind and even if it is only a placebo effect–it is still working in my favor.
Hi Renee!
I like your take on vitamins. Some omen choose to never go off a prenatal vitamin because they enjoy the extended benefits of healthy hair and other qualities. At a mature stage of life, it’s likely women need a vitamin. It sounds like you have chosen vitamins that absorb well since you are enjoying the intended benefits of them. And, like you say, if nothing else it offers you peace of mind. That alone maybe a solid gold benefit. Thanks for commenting!
Interesting article. I take a dozen pills a day to manage fibromyalgia, chronic migraines, and anxiety disorder. Several of those are supplements I’ve found to be an integral part of keeping me relatively flare-free, including B complex, vitamin D3, magnesium, a probiotic, and now biotin to counteract side effects from my Rx. No multivitamin though. Real food is definitely important, but sometimes supplements do some service for certain conditions.
Hi Sandy! Glad you stopped by with your point of view. Glad you have found a remedy that works for you! I think a lot of people take supplements without knowing if they really help and without knowing if they are doing any good. It is important to know how they are processed and many people don’t realize they are not regulated, which depending on one’s point of view, could be a good or bad thing. 😉
Hello. Thank you…Great article.