Supplements

I’ve had several discussions about supplements over the past two weeks. I’m summarizing some of the more important points about them and their use in this article.

As I have mentioned in my prior posts and articles, my objective is to help you elevate your position as an informed self-advocate. I want you to be able to make better decisions about your health and wellness.

Concerning supplements, some of the most frequent mistakes I see individuals make include:

? Taking supplements based on a vague benefit presented (“I’ve heard that ‘X’ is great for ‘Y’ is a typical form)

? Expecting supplements to somehow make up for a poor nutritional strategy

? Not evaluating details of the supplement, such as formulation, quality, potential contraindications, dose, or limitations

? Macro dosing (“Hey, if 5mg is good, then 20mg must be off the chain excellent for me”)

Can supplements play an important role in our health? Absolutely.

Do I find that most individuals go about supplementation in a suboptimal manner? Yes.

For context, what I share is based on formal training and certifications, Masters and Ph.D. coursework and activities, my review of available research, my direct conversations with experts, and my own (n=1) experiments. I am sharing what I’ve learned so that you can consider it in your own evaluations: no product to sell, no axe to grind.

For Consideration

? Supplements are neither a replacement for food nor a siloed nutritional strategy. By definition, they are meant ‘supplement’ or ‘complement’ the macronutrients (protein, fat, and carbohydrates).

? Supplements are not as bioavailable as the same substances found in food. Due to the digestive process, among others, only a fraction of what we consume (in supplement form) makes its way into the human body to affect its performance.

? Pay attention to marketing: I have found on more than one occasion that marketing spend is directly related to profit margin and inversely proportional to efficacy. I am not suggesting that every heavily marketed supplement is inherently bad or evil, just suggesting that these types of supplements should receive an extra level of scrutiny.

? Check for safety and quality. An excellent organization (www.consumerlab.com) performs independent testing and evaluation of many common supplements. An annual subscription is $5/month ($60/year), and they offer a 5-day trial period. I believe the subscription is worth every nickel, incredible value for money. [I am not an affiliate and receive zero compensation related to this organization/website.]

? Safety and quality part 2: Supplements may not contain advertised levels of active ingredients or may contain other/harmful substances. This alone is worth the subscription fee.

? Formulations vary and need to be evaluated. Magnesium supplementation has been on the upswing, I’ve found, but do you know which formulation is best for you (e.g., oxide, citrate, glycinate)? ConsumerLab helps with these evaluations by providing detailed, evidence-based information.

? Composition is critical too. For example, while omega-3 polyunsaturated fatty acid is generally beneficial, it is only DHA, EPA, and, to a certain extent, DPA, which are the omega-3s that drive health benefits. This explains the wide variability in cost; in this case, you will pay more for supplements with higher concentrations of DHA, EPA, and DPA than those that do not.

? Contraindications are potentially present and must be considered. In the best case, there is no effect. Worst case? Probably what you can envision. For example, magnesium has a potential negative interaction with blood thinners. Melatonin at high levels can have some pretty wicked side effects as well. Always ensure that you are evaluating contraindications, especially if you are on any medication. If you are, it would be crucial to check with your physician before taking on the role of ‘chemist.’

? Proprietary blends require extra scrutiny. While there is a legitimate reason for labeling a blend ‘proprietary’ (protecting one’s significant investment in development and testing being the obvious one), it may also be evidence of truthful--but misleading--product information. For example, I may list a well-known beneficial ingredient in a proprietary blend but include negligible amounts in my formulation.

? Examination of the purported benefits. What is the supplement ‘supposed’ to do for you? Are you sure? How do you know? Instead of vague benefit claims, it’s a best practice to understand how a supplement may be used in the body (creatine is an excellent example of this; if you understand the role of creatine in the body, you understand how/why it provides the benefits it does).

? Beyond ConsumerLab, there are other sources of excellent and trustworthy information, but they will vary by supplement type. For example, the ISSN (International Society of Sports Nutrition) has published world-class position stands on creatine, protein, and caffeine, among several others.

? Mega dosing: please stop! As we discussed in our hormesis discussion, more is better—until it’s not. ‘More’ being better is stringently tested and is the basis for recommended intake levels (referred to as the ‘dose-response relationship’). Over the years, I’ve seen this behavior with several supplements (e.g., melatonin).

? Focus on getting your macronutrients right, especially protein. From my experience, it is highly likely that you are not consuming enough quality protein and enjoy quality fat. Getting these levels ‘dialed in’ should be your first priority.

There is more to unpack here than will reasonably fit in a short-form article, but let’s get this conversation started and move you down the path to achieving your goals.

As always, I'm looking forward to our discussions!

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Disclaimer

I am not an M.D. or R.D. I do not play either on television and I did not stay at a Holiday Inn Express last night. I do not diagnose medical conditions or prescribe anything (supplements, diets, etc.). I am sharing my experiences and content with you for educational purposes to help you make your own informed and autonomous decisions.