Top 5 Supplement Tips!

In my last post, I talked about whether or not you should take supplements. We covered some of the reasons you may want to consider supplementation and some of the reasons that it may not be for you. This isn't a simple Yes/No, Always/Never type of thing. You can find that post here: 

Should You Take Supplements?

  

Here are my 5 TOP TIPS for supplementation if you decide supplementation is right for you:

1) Speak to a professional

A dietician is an excellent option, if you have access. They can help you to look in depth at your diet first and get an idea of where you are and make goals on where you'd like to be. If not possible, reach out to a health professional that has additional education and training in nutrition and supplementation. If you are working on an injury, fitness goals, or other health concern, a physician, naturopath, physical therapist, or chiropractor may be a good resource for you. 

If you read something in an article, blog, or book, follow up by asking a trusted healthcare professional about how that information relates to your specific situation. Blood tests can help, but keep in mind there are limited things that are tested for and not always the best form (such as free vs bioavailable vitamin D or stored vs. serum magnesium). This is where paying attention to your symptoms and your response to supplementation come in. "Normal" is just a reference range, it is not specific to you and these tests are often measuring only one thing, not the complex interplay of these nutrients within your body.

2) Take the supplement as directed for best absorption and bioavailability. 

If it is best absorbed on an empty stomach, take it then. If it is best taken with a meal or a fatty food, do that. Some are best taken at a certain time of day (like before bed) or with another nutrient (iron & vitamin C or D3 & K2, for example). If it is best NOT taken with another specific nutrient, then avoid taking those together (for example, calcium, magnesium, iron, and zinc will compete with each other for absorption so they should be taken in a specific ratio or at different times). 

Some people out there will say it doesn't matter at all; this is either just a lack of knowledge. Some things can be taken together and others should not. Absorption absolutely does matter. If you are not getting the benefit of absorption then you are wasting your money. It's like buying a gym membership and never going. Or buying an anti-aging cream but never using it. You don't have to supplement. But it you're going to do it, do it in a way where you care maximizing your benefit.


3) Keep in mind what is relevant for YOU based on your health and lifestyle. Not everyone is going to need everything.

For example, vitamin D may not be indicated if you get sufficient amounts in your diet and have adequate sun exposure. However, if you live in a place where sun exposure is limited, your diet does not provide much vitamin D, or you have a specific health concerns, you may consider vitamin D supplementation. There are also different FORMS of vitamins and one may be better for your situation than another (types of magnesium, for example). If you get a lot of fatty fish, flax, and other seeds with Omega-3 fatty acids, taking a fish oil or Omega supplement may not be necessary. 

4) Keep a log of how you are feeling when you start a new supplement or change supplements. 

It is best if you can do a week or so before and then do a full 30 day trial of the new supplement keeping track each day. Some people do once in the morning (how they feel on waking) and once in the evening (how they feel at the end of the day). Some do just a general "how I feel on scale of 1 to 10" and others get specific about energy, mood, pain, other symptoms. WHY do this? Because if you feel NO different you may need to change the brand, change the dose, or stop altogether. I am ALL for supplementation that makes you feel great. But definitely not for wasting money because you "should" when you feel no different.


5) Try to use supplementation as a jumping off point to make small dietary changes so that you can transition to getting MORE of those nutrients from food sources. 

Why do this if it so much easier to take a pill or a drink? Because food sources have MANY other beneficial nutrients beyond just that one that you are looking for. Most of them add a healthy amount of fiber and/or healthy fat to your diet as well. So you are going to get bigger bang for your buck here and/or be able to take a smaller supplement dose to get to an adequate amount. You can't supplement your way out of an inadequate diet. 

What has been YOUR experience with supplements and what are YOUR top supplement tips?

  

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.