Things you should know about supplements
As a registered nutritionist, I am not against supplements. However, here are 3 things you should know before adding them to your daily routine -
Myth 1. Supplements are safe because pharmacies carry them
The supplementation industry generates $30 billion+ annually just in the US alone. But many are unaware that it is in fact not a regulated industry. The Food and Drug Administration can’t demand testing before the product hits the shelves, meaning there is no guarantee of products safety and efficacy. As a result, over 20,000+ visits are made to the ER every year due to self prescribed supplementation. There is also nothing stopping companies from making unproven claims. So one tip that I teach my client to watch out for is any products that make any promises to heal, cure or treat a medical condition.
Myth 2. Supplements are safe because they are “natural”.
One of the most effective marketing tactical herbal supplements employ is tracing the usage of the herb to its ancestral use from thousands of years ago before modern medication. The fallacy of this thinking is that something that’s found in natural is automatically safe for consumption. This is not true because anything that has the potential to help the body also has the potential to be harm it. Additionally, there has been many cases of antibiotics mysteriously not working when prescribed only for the doctors to find out the patient was on an herbal supplement that interfered with the medicine. So if you are currently taking a prescribed medicine or are taking multiple supplements, make sure you consult a professional and be especially careful about drug interactivity.
Myth 3. Supplements are safe because you can’t overdose on a nutrient
Growing up, I remember relatives purchasing supplements from Costco and bringing them to families in their home country as gifts. While the intention is good, there are many reasons for why this is a bad idea. Drug interactions, allergies, unlisted ingredients, unapproved ingredients …to just list a few. What’s more, while you are unlikely to overdose on carrots, too much of something as basic as vitamin A can lead to serious liver damage. “What if I just follow the instructions in the back of the bottle?” you might ask. The problem lies in the fact that the recommendable dosage doesn’t take into account of variance of age, sex, and our bodies currently nutrient level.
There are 3 groups of supplements that you should be extra cautious about
Minerals - minerals compete for absorption, this is why I recommend my clients to take mineral supplements at an interval. An example of competing minerals is iron with zinc, copper and magnesium. If possible, having a mineral panel testing done is the most certain way to know which mineral you are actually low in. Certain minerals are particularly harmful when unnecessarily supplemented, such as Calcium. Extra calcium increases the risk of cardiovascular conditions because they contribute to plaques forming in the lining of arteries. Interestingly, when consumed from a calcium rich diet, the calcium is better absorbed and doesn’t seem to have the same risk.
Herbs - supplements containing herbal concoctions are common in weight loss products boasting its ability to “burn fat and improve energy”. They appear harmless because the industry has done an amazing job at marketing anything “herbal” with the idea of it being “natural and safe”. This could not be further from the truth. In attempting to increase the body’s basal metabolic rate, many popular meal replacement drinks and sports drinks contain high amounts of potent ingredients like usnic acid, green tea and guggul tree extracts, which have all have been associated with clinical cases of significant liver injuries. Drug interactivity is another major concern with herbs like St John's Wort which is known for interfering with many prescription drugs.
Fat soluble vitamins - unlike water soluble vitamins like vitamin C that can pass through our pee when consumed in excess, fat soluble vitamins like vitamin D is stored in our liver, fatty tissue, and muscles. If taken on top of a diet consisting of fortified cereals and sports bars (which often contain 100% or more of the recommended dietary allowance of some nutrients), you could be exceeding what is safe for your body. Some of the risks include increased chance of kidney stone, stroke and heart attack.
If there’s one take home message from this whole read, it is this - You likely don’t need that supplement that is on sale, and it is always better to get your nutrients from food sources. BUT, this post isn’t to scare you away from taking supplements for good. As a registered nutritionist, there are some brands that I do regularly recommend. In my next post, I will be talking about when and why I recommend supplements and who could benefit from supplementing. Make sure you subscribe to my newsletter to get an email update!
https://www.businessinsider.com/supplements-vitamins-bad-or-good-health-2017-8
https://www.statnews.com/2015/10/14/unregulated-supplements-send-thousands-to-hospital-each-year/
https://www.hsph.harvard.edu/news/hsph-in-the-news/dietary-supplements-unregulated-children-health/
https://www.everydayhealth.com/news/supplements-risks-every-women-should-know/
https://www.news-medical.net/health/Diet-Supplements-and-Liver-Problems.aspx
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3076034/
