By definition, to supplement means to add to or enhance something that’s, for the most part, complete. People often wonder if supplements are a worthy investment, especially if their budget is tight. And thanks to the never-ending supply of information on the internet, it can be very confusing when it comes to choosing the right ones. Some experts swear by supplements (even selling their own), others think they’re useless. The truth lies somewhere in between. When it comes to supplements, you have good ones, bad ones, and downright wasteful ones. Let’s take a closer look at the different types of supplements out there and find out which ones might be worth considering.

The Good

We’ll start things off on a positive note. Under the right circumstance, they truly are a godsend. Take nutrient deficiencies, for instance. You go to your doctor and find out you have a deficiency in, say, Vitamin D. Now, you have two options here. Either go outside and expose yourself to some sunlight or supplement with Vitamin D3 (the optimal form). Here’s when the supplement may be more appropriate. You spend most of your time indoors and live in a cold, cloudy environment where there is very little sunlight. In this case, consider supplementing. See, a supplement helps to fill in the gaps of what should be a healthy diet. Now, that is going to look completely different between you and me. My diet works for my body. It may not work the same for you. I live where there is plenty of sunlight and have no problem getting enough Vitamin D. Supplementing for me would not only be a waste; it would also cost me money. I prefer making sure I spend some time outdoors than pay for a supplement! But using our example, if you don’t live someplace sunny, then supplementing might work for you. [1] 

Here’s another example — plant-based diets. If you’re vegan or rarely eat any animal foods, then it would help to stay on top of your bloodwork and see where there’s room for improvement. If you’ve already fixed your diet, still having these issues, and want to remain vegan, then working with a doctor who can tailor the best supplements to support you is worth looking into. They may prescribe supplemental nutrients like Vitamin B12, D, Calcium, Iron, Zinc, and plant-based omega-3 fats. [2]

In some cases, temporarily supplementation may help to reverse a condition. There’s anemia, which is a lack of healthy red blood cells. While there are several causes behind it, one of them includes iron deficiency. If that’s the case, then an iron supplement may help to address it. Then there’s osteoporosis, where nutrients like Vitamin D, K, Magnesium, and Calcium in supplement form might be beneficial. There’s also lifestyle or occupational needs to consider. Athletes who sweat a lot should look into electrolytes to prevent dehydration. The same can be said if you work a heavy-duty job (like construction) and sweat a ton. [3] [4] [5] 

But supplements don’t only have to be vitamins and minerals. Some natural substances- like herbs and botanicals- are now being used by conventional doctors. People with digestive issues are often advised to try supplementing with enteric-coated peppermint capsules to relieve symptoms like gas and bloating. The Arthritis Foundation lists turmeric (Curcuma longa) as a natural treatment (or additional treatment) for both rheumatoid arthritis and osteoarthritis. Turmeric is a potent anti-inflammatory and may relieve the swelling, inflammation, and pain associated with arthritis. [6] [7] 

The Bad and the Wasteful 

But not all supplements are created equal. You have some that are recommended by most doctors and others that are touted by internet “gurus” who cherry-pick research. They’ll often tell you to pay a huge amount of money for a superfood powder based on an imported, rare berry from another country. There’ll barely even be any research on this “superfood,” and what little exists is outdated, based on animals or cells, and inconclusive (meaning the jury is still out on whether it even works). What’s even worse is the quality of the supplement. In this post, I wrote about the dangers of supplement companies and warned that the FDA does not regulate the industry. Many times, supplements end up being contaminated with heavy metals, toxins, and bacteria. How do you know you’re getting what the label claims to contain? Look no further than olive oil. It was scandalously revealed that most store-bought olive oil was fake and replaced with old, rancid oils from canola and soy. The same applies to supplements. 

You might say, “My friend took X supplement, and it worked for them!” However, you’re going to have to be skeptical. Say your friend supplemented with something like an exotic herb that’s said to promote weight loss and lower appetite. At the same time, they also started working out every day, fixed up their diet, and got better sleep. What really worked here? The lifestyle changes or the supplement? In this case, why not spend your money on better food or fitness equipment instead of a questionable supplement?

For those of you who do enjoy the research, always be cautious when it comes to new herbs and superfoods lining the supplement shelves. Pay attention to words like “anti-aging,” “detox,” or “slimmer.” Even things like keto and gut health should be under scrutiny. You don’t need a supplement to burn fat. Your body can do that naturally! With gut health, people are popping probiotics left and right as though it were candy. How do you know that supplement contains actual, living bacteria, and not a bunch of dead organisms? Not only that, but probiotics aren’t always appropriate or even effective (more on that here). Besides, even if there were potent bacteria in them, they won’t help you if you continue to eat crappy, processed foods that ruin digestion. You’re just going to keep running in (expensive) circles paying for supplements while making the same mistake over and over again. 

Supplements- The Ins and Outs

So, which supplements are worth your while? Well, that depends. The first thing that I recommend is taking your lifestyle into account. What kind of diet do you eat? Are you a casual exerciser or an elite athlete? Do you have any medical conditions? These are all things to take into account. 

But I’d like to hear from you. What are your thoughts on both the good and bad sides of supplements? Are there any that you think you wasted money on? Share with me in the comments!

Sources:

[1] https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
[2] https://www.healthline.com/nutrition/7-supplements-for-vegans#section7
[3] https://www.webmd.com/a-to-z-guides/understanding-anemia-treatment#1
[4] https://www.healthline.com/health/managing-osteoporosis/supplements-and-vitamins-you-should-consider
[5] https://www.ncbi.nlm.nih.gov/pubmed/22150427
[6] https://www.webmd.com/ibs/peppermint-oil-works
[7] https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/turmeric.php