What You Need to Know About Nutritional Supplements
Supplements are often marketed as a quick fix to boost health, fill nutrient gaps, and even enhance weight loss.
While they can play a beneficial role in some situations, relying too heavily on supplements can lead to unexpected issues.
The Problems with Nutrition Supplements
Nutrition is complex, and getting your nutrients from whole foods is almost always the better choice.
In this post, we’ll explore why a food-first approach is recommended, the problems with certain supplements, and how to be cautious if you decide to take them.
Common Problems with Nutrition Supplements
1. Quality Control Issues
Not all supplements are created equal. Unlike medicines, supplements aren’t regulated to the same degree, meaning their quality can vary significantly between brands. Low-quality supplements may not contain the amounts of nutrients they claim or might be contaminated with heavy metals like lead, arsenic, or mercury.
• Example: A 2010 study found that some calcium supplements contained lead in amounts high enough to cause concern, especially when taken long-term .
Solution: Look for supplements that are certified by third-party organisations like NSF International or ConsumerLab, or choose products that adhere to Good Manufacturing Practices (GMP) standards, which ensure proper testing and quality control.
2. Presence of Unwanted Excipients
Excipients are added to supplements to bind ingredients, improve shelf life, or make them easier to swallow. Unfortunately, some of these additives can be problematic, especially for people with sensitivities.
• Example: Many supplements contain unnecessary fillers like artificial dyes, titanium dioxide, or magnesium stearate, which might irritate the gut or trigger allergic reactions.
Solution: Always read labels carefully and avoid products with unnecessary fillers or allergens. Choose clean, minimal-ingredient supplements when necessary.
3. Unnatural Forms of Nutrients
Supplements often contain synthetic or less bioavailable forms of nutrients that the body can’t absorb or use effectively. This can lead to wasting money on a product that doesn’t even benefit your health.
• Example: Synthetic Vitamin E (often labelled as “dl-alpha-tocopherol”) is less effective than natural Vitamin E (“d-alpha-tocopherol”). Similarly, folic acid, the synthetic form of folate, may not be well processed by people with an MTHFR gene mutation, leading to potential health risks.
Solution: Look for the natural forms of vitamins and minerals, such as methylated folate instead of folic acid or D3 (cholecalciferol) instead of D2 (ergocalciferol) for Vitamin D.
4. Imbalance in Nutrients
Taking large doses of one nutrient can throw off the delicate balance in your body and affect the absorption or metabolism of other nutrients. This is why it’s important to be cautious with high-dose supplements.
• Example: High doses of calcium without magnesium can lead to magnesium deficiency. Similarly, supplementing with zinc in large amounts can deplete copper levels, leading to imbalances .
Solution: Where possible, aim to get nutrients from whole foods, where they come in balanced proportions with other vitamins and minerals. If you must supplement, work with a qualified professional to avoid creating imbalances.
5. Ongoing Financial Commitment
Supplements can be expensive, especially when taken long-term. The cumulative cost can be a significant financial burden, especially if you rely on them to fill perceived nutrient gaps rather than addressing your diet.
• Example: A quality multivitamin can cost upwards of £30 a month, and that’s before factoring in specialised supplements like Omega-3s, probiotics, or protein powders. This can quickly add up over the years.
Solution: Prioritise a nutrient-rich diet first, which can save you money and provide a broader range of nutrients that work synergistically.
6. Heavy Metal Contamination
Some supplements, particularly those derived from herbs, algae, or minerals, may be contaminated with heavy metals, which can build up in the body and cause health issues over time.
• Example: Protein powders, particularly plant-based ones, have been found to contain elevated levels of heavy metals such as lead and cadmium .
Solution: Choose high-quality products from reputable brands that conduct independent testing for contaminants.
When Are Nutritional Supplements Beneficial?
While a food-first approach is generally recommended, certain situations call for supplementation. Carefully chosen supplements can be beneficial when food alone can’t meet your needs. Here are some situations where supplementation may be necessary:
1. Vitamin D
Many people, especially in the UK, struggle to get enough Vitamin D from food and sunlight alone, particularly in the winter months. Low Vitamin D can affect bone health, immunity, and mood.
• Advice: Have your Vitamin D levels tested before supplementing. If you’re deficient, a Vitamin D3 supplement can help restore levels. Speak with a healthcare professional about the right dosage.
2. Iron
Iron deficiency is common, especially in women, but too much iron can be toxic. Testing is crucial before starting an iron supplement, as taking iron unnecessarily could cause digestive issues or even damage organs over time.
• Advice: If your iron levels are low, look for a gentle, highly absorbable form of iron like ferrous bisglycinate, and take it with Vitamin C to improve absorption.
3. Omega-3 Fatty Acids
If you don’t eat much oily fish, supplementing with Omega-3 fatty acids (DHA and EPA) can benefit heart health, reduce inflammation, and support brain function. However, it’s important to choose fish oil supplements that are certified free of heavy metals and contaminants.
Why a Food-First Approach?
Whole foods offer a natural balance of nutrients that work together in ways supplements can’t replicate. For example:
• Synergy: Nutrients in food often work better together. A good example is how Vitamin C in fruits helps increase iron absorption.
• Fibre: Whole foods like fruits, vegetables, and grains contain fibre, which supports digestion and overall health. Supplements often lack this critical component.
• Antioxidants and Phytochemicals: Foods contain a wide range of antioxidants and phytochemicals, which are beneficial for long-term health and disease prevention. These are often missing from isolated supplements.
How to Choose Good Supplements
If you do need to supplement, follow these 5 tips to ensure you’re choosing wisely:
1. Look for GMP-Certified Brands: This ensures the supplement has been manufactured to a high standard of quality.
2. Minimal Fillers: Opt for supplements with no artificial additives, fillers, or unnecessary ingredients.
3. Third-Party Testing: Check if the supplement has been tested by an independent organisation for purity and potency.
4. Bioavailability: Choose supplements in forms your body can easily absorb (e.g., methylated B vitamins, chelated minerals).
5. Dosage: Avoid high-dose supplements unless specifically recommended by a healthcare professional. More isn’t always better.
A Food-First Approach is Recommended
Supplements can be helpful when there’s a specific deficiency or need, but they are not a substitute for a healthy, balanced diet.
A food-first approach ensures you’re getting a range of nutrients in their natural forms, which your body is more likely to recognise and use effectively.
If you do decide to take supplements, make informed choices based on evidence, avoid social media marketing hype and consider consulting a nutritional therapist or healthcare provider to ensure they are necessary and safe for your situation.
By prioritising whole foods, you’re investing in long-term health, and that’s something supplements alone can never truly replace.
Nutritionist Manchester & Online
Hi I'm Lisa, I’m a BANT registered nutritionist based in Manchester. I offer a range of tailored online weight management programmes designed for women in midlife, including support for those using Ozempic, Wegovy and other GLP-1 weight loss medications.
Whether you’re looking to lose weight or maintain it after stopping weight loss medications, my approach combines evidence-based nutrition with practical, simple-to-follow strategies. Let’s work together to ensure you have the tools and support you need to succeed!
If you’re looking for a personalised approach to midlife health and weight loss, including meal plans and health coaching to help you along the way, check out my nutrition Programmes for more support during perimenopause and menopause.
Reach out to learn more about my health and weight management programmes for women over 40. Book your FREE 30-minute no-obligation call or download my FREE Crush Cravings 5-day meal plan to get started today!
DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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