'Sup! Let's talk SUPPLEMENTS!
I made a poll a few weeks ago in my private health group for women. Here is what they said:
70% take MULTIPLE supplements per day
20% take ONE multivitamin per day
10% have NEVER considered supplements
50% stick to ONE supplement brand
44% have received recommendations from a professional
6% wing it and buy whatever, wherever, whenever
Where do YOU fall in these categories?
The concept of supplements is interesting and, like EVERYTHING, whether or not you can benefit really depends on YOUR particular situation. Most of the time taking a supplement isn't going to harm you, aside from very high doses or interaction with certain medications. But there are times when it's also not going to do any good either.
Generally speaking, in an ideal situation you should be able to get the majority of your nutrients from FOOD sources. If you are able to, this is a better option because, in most cases, food sources are going to be better absorbed and utilized by your body, provide other beneficial nutrients as well, and you also don't have risk of toxicity or unwanted side effects.
Then I transitioned to a much more natural approach: I was convinced supplements are a waste of time and money and that I could get all I need from food sources. At this time in my life I was either single or newly married with no kids. Lots of time for gardening, food prep, healthy eating, reading on the topic, pondering nutrition. This is a time I refer to as "The Before". 😂
When I was pregnant with my first, I started a prenatal vitamin. Again with the "should" reasoning but I also continued with getting as much as I could from dietary sources. I considered the prenatal to be my "back up plan" but still suspected I was just peeing it all out. As far as brand, I didn't consider that at all. I think I took Costco brand at the time. After pregnancy it was back to diet alone.
Then prenatals again for my second and after my son was born I was on a very restrictive diet because he had a food sensitivity when I was breastfeeding. So there were MANY things I wasn't getting and I took supplements to balance it out. I was sort of lost in what brand and doses to take and what vitamins or minerals were most important. One source said one thing, another source said something else. With 2 littles and work I also had minimal time for sifting through all of the overwhelming information. I asked my doctor but she had no idea and I didn't know anyone else to ask at that time.
Once I stopped breastfeeding, I was back to my food-source plan for myself and was for the most part "feeling fine". But soon I had a clients that would ask me for what brands were trustworthy and good quality. And I didn't know what to tell them. But I was pretty certain that it DID matter. I just wasn't sure how. Oddly, as my alter-ego of instructor, I had been teaching other PTs about the importance of specific nutrients for wound and tissue healing for years, I really hadn't dug into brand comparisons or product quality. This prompted me to take further courses and learn more about the topic so that I could make good recommendations for them.
That then sent me down my own rabbit hole and being entirely honest with myself that as much as I try to have a healthy and varied diet, there are some things I am just not getting enough of. It also clued me in to how quickly we adjust to our "normal" and that "feeling fine" can really be a relative term. This is a big reason I encourage people to keep track of how they are feeling even BEFORE they start a new supplement or change a brand or dosage.
What has been YOUR supplement evolution?
I made a poll a few weeks ago in my private health group for women. Here is what they said:
70% take MULTIPLE supplements per day
20% take ONE multivitamin per day
10% have NEVER considered supplements
50% stick to ONE supplement brand
44% have received recommendations from a professional
6% wing it and buy whatever, wherever, whenever
Where do YOU fall in these categories?
The concept of supplements is interesting and, like EVERYTHING, whether or not you can benefit really depends on YOUR particular situation. Most of the time taking a supplement isn't going to harm you, aside from very high doses or interaction with certain medications. But there are times when it's also not going to do any good either.
Generally speaking, in an ideal situation you should be able to get the majority of your nutrients from FOOD sources. If you are able to, this is a better option because, in most cases, food sources are going to be better absorbed and utilized by your body, provide other beneficial nutrients as well, and you also don't have risk of toxicity or unwanted side effects.
However, as the wise Vivian Ward says, we live in the real world (most of the time). This means there are times where that may not always be achievable or where a health or wellness concern indicates a higher dose than you can consistently get through your food.
Remember, the word SUPPLEMENT means to "add" or "enhance". You simply CANNOT supplement your way out of a poor diet (yes, this means that chicken wings, chips, ice cream, with a side of multivitamin are NOT the way to go). But you CAN enhance a relatively balanced diet in ways that work for you!
My personal relationship with supplements has evolved a lot over the past 20 years. I used to be a "multivitamin" person in my early 20s. Anything on sale or with an attractive label that appealed to me. I had no idea why I was taking it other than I thought I "should". But if the label looked good, I was hooked (yay for marketing people!). Can you relate?
Remember, the word SUPPLEMENT means to "add" or "enhance". You simply CANNOT supplement your way out of a poor diet (yes, this means that chicken wings, chips, ice cream, with a side of multivitamin are NOT the way to go). But you CAN enhance a relatively balanced diet in ways that work for you!
My personal relationship with supplements has evolved a lot over the past 20 years. I used to be a "multivitamin" person in my early 20s. Anything on sale or with an attractive label that appealed to me. I had no idea why I was taking it other than I thought I "should". But if the label looked good, I was hooked (yay for marketing people!). Can you relate?
Then I transitioned to a much more natural approach: I was convinced supplements are a waste of time and money and that I could get all I need from food sources. At this time in my life I was either single or newly married with no kids. Lots of time for gardening, food prep, healthy eating, reading on the topic, pondering nutrition. This is a time I refer to as "The Before". 😂
When I was pregnant with my first, I started a prenatal vitamin. Again with the "should" reasoning but I also continued with getting as much as I could from dietary sources. I considered the prenatal to be my "back up plan" but still suspected I was just peeing it all out. As far as brand, I didn't consider that at all. I think I took Costco brand at the time. After pregnancy it was back to diet alone.
Then prenatals again for my second and after my son was born I was on a very restrictive diet because he had a food sensitivity when I was breastfeeding. So there were MANY things I wasn't getting and I took supplements to balance it out. I was sort of lost in what brand and doses to take and what vitamins or minerals were most important. One source said one thing, another source said something else. With 2 littles and work I also had minimal time for sifting through all of the overwhelming information. I asked my doctor but she had no idea and I didn't know anyone else to ask at that time.
Once I stopped breastfeeding, I was back to my food-source plan for myself and was for the most part "feeling fine". But soon I had a clients that would ask me for what brands were trustworthy and good quality. And I didn't know what to tell them. But I was pretty certain that it DID matter. I just wasn't sure how. Oddly, as my alter-ego of instructor, I had been teaching other PTs about the importance of specific nutrients for wound and tissue healing for years, I really hadn't dug into brand comparisons or product quality. This prompted me to take further courses and learn more about the topic so that I could make good recommendations for them.
That then sent me down my own rabbit hole and being entirely honest with myself that as much as I try to have a healthy and varied diet, there are some things I am just not getting enough of. It also clued me in to how quickly we adjust to our "normal" and that "feeling fine" can really be a relative term. This is a big reason I encourage people to keep track of how they are feeling even BEFORE they start a new supplement or change a brand or dosage.
What has been YOUR supplement evolution?
I don't recommend supplementation for everyone and definitely not blind supplementation. As tempting as it may be, don't go for the cheapest brand, prettiest label, or most convincing sales person. Ask for advice from a knowledgable healthcare provider that will look at your specific health situation in depth.
A dietitian or nutritionist that can look at your diet in depth is ideal. You may be wondering what the difference is between a dietitian and nutritionist, and you can click here to find out. Alternatively, tailor your expert to what your goals are. This list is not exhaustive, I'm sure I may have missed someone. Some professionals will overlap in different areas and you need to take into account their specific qualifications, but generally here is an idea of WHO you should be asking:
Fitness & exercise goals: physical therapist, fitness trainer, athletic trainer, dietitian, nutritionist, chiropractor, massage therapist
Weight loss, weight gain, or weight maintenance goals: physician, dietician, nutritionist, fitness trainer, physical therapist, chiropractor
Disease symptoms or specific health concerns: physician, naturopath, dietitian, chiropractor, physical therapist
General wellness: physician, naturopath, physical therapist, chiropractor, massage therapist, dietitian, nutritionist, fitness trainer, athletic trainer, wellness coach
Mental health: physician, psychiatrist, licensed therapist or counsellor, naturopath
While supplement sales reps can be REALLY knowledgable and helpful in choosing your product and providing background information, I still recommend discussing your supplement choices with a healthcare provider that can help you to determine if you have any medication interactions or health reasons why you should avoid something.
And finally, if a healthcare provider gives you a blanket statement that all supplements are useless, I would get a second opinion. Because this is a nuanced situation. While EVERYONE doesn't need them, there are times when some people may. And providers that don't acknowledge that perhaps don't have enough education in that area. No judgement. I was once that person myself.
Now that you know WHO to ask. Consider what THEY are asking of you. At bare minimum, they should be considering the following:
- Medical history
- Age and gender
- Current medications
- Past and current supplements, including response, reactions, doses, and type
- Your health goals: Why are you considering supplementation and what outcome are you hoping for?
- Your current diet: Are you already getting "enough" of this nutrient? Are there reasons that you cannot get enough of this nutrient? Are there ways you can enhance your diet or lifestyle to improve your levels or absorption?
If you decide supplementation is right for you, check out my Top 5 Supplement Tips!
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DISCLAIMER: I am NOT a Dietitian or Nutritionist. But I have had additional education and training in nutrition and supplementation as it relates to tissue healing and optimization related to physical therapy, wellness, and wound care. This does not qualify as medical advice or specific recommendations. Supplementation is not indicated to treat any medical condition, but may help when incorporated with a healthy diet and medications prescribed by your physician. Speak to YOUR healthcare provider before beginning a new supplement regimen so that your response can be monitored.
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