Whether it is online, or on the high street, we have easy access to both buying supplements and reading about which ones we might need. Social media has also opened up to feeding us information and influencing us into thinking we need to be eating or taking certain supplements.

Should we be supplementing though, is it safe or even necessary? If we do need to take a supplement, how do we choose what one to take?

Food first, then supplement

We live in a culture where we are used to wanting a quick fix. Taking a tablet is more convenient and appealing perhaps than taking the time to review and change our diet and lifestyle to address a problem. 

We can achieve a lot from making sure we have a balanced and healthy diet to suit our individual needs. While there are certain times and life stages where we might have need for additional support through supplementation, there is scope for adding in certain foods to increase particular nutrients. We need to make sure we have our diet right before adding in supplements.

Interactions with medications

Supplements are often deemed to be safe to take because they are seen as ‘natural’, however it is not quite as simple as that. There are many nutrients that can interact with medications, by altering the way the drugs are absorbed and metabolised. This can result in causing the drug to be less effective or have an additive effect, which may cause an increased risk of side effects from the medication.

One example of this is the herb turmeric, which is commonly known for it’s anti inflammatory benefits. Turmeric also has blood thinning properties, so should not be taken alongside any blood thinning medications because of the increased risk of bleeding.

Fish oils are another example of a supplement that can interact with pharmaceutical medications. Again, like turmeric it can increase the risk of bleeding if taken along side any blood thinning medication.

If you are taking any medications, you should always check with a health care professional before taking any supplements!

Too much of a good thing

Another point often missed because of people’s perception that supplements are natural and therefore safe, is that taking too much of certain nutrients can be toxic.

Unlike water-soluble vitamins which are excreted from the body, fat-soluble vitamins are stored in our tissue and can accumulate, leading to the possibility of toxicity if they are taken in high doses for a duration. Fat soluble vitamins to be aware of over dosing are vitamin D, A and E. Symptoms of over dosing depend on the vitamin.

Taking some supplements can also put other nutrients out of balance. For example, taking zinc over a period of time can deplete levels of copper because zinc decreases our absorption of copper.

Forms of supplement

Nutrients in supplements often come in many different forms, and one example of this is magnesium. Magnesium can come in several forms, including magnesium citrate, magnesium oxide or magnesium glycinate. Magnesium citrate is well absorbed, however it can have a laxative in high doses, which would be no good for someone prone to loose stools. Magnesium oxide is commonly found in magnesium supplements but is poorly absorbed. Magnesium glycinate is a well absorbed form, and less likely to cause diarrhoea. It is also particularly good for providing a calming effect and helping with sleep. 

This applies to many other nutrients too, such as zinc, calcium and iron.

Some multi vitamins often contain nutrients that compete for absorption, and have a minimal amount of each vitamin/mineral, meaning they won’t have a huge impact.

When choosing a supplement, there is often a choice of taking it in liquid, tablet, capsules, chewables or powder form. The best form to use will depend on what the supplement is, and the individual taking it. In some cases, liquids are better absorbed, however sometimes this is not convenient or fast absorption of the supplement is not wanted.

Chewable supplements offer an alternative option for those that struggle to swallow capsules and tablets or for children. Unfortunately they often use sugar or sweeteners and flavourings to make them taste pleasant, which we really want to be avoiding!

Quality of supplements

There are so many supplements on the market, and they can range from fairly cheap to very pricy. It is important to read the label of the supplement you are buying, to make sure you know what it is you are taking and whether it is worth buying or not.

Supplements have excipients which have many roles in the supplement such as keeping the substance stable,  and support absorption of the nutrient. While there is a place for excipients in supplements, be wary of the supplements that have multiple additions to the nutrient on the ingredients list.

Cheaper supplements are usually of poorer quality and it can pay to go for the more expensive supplements to get one of better quality.

Timing is key

So you have checked it is appropriate and safe to take a supplement, bought a good quality one and now you think  you can get on and take it when you want.

Not quite..

The time of day we take a supplement and whether we take the supplement with food or without can change how much of the nutrient is absorbed and how effective it is.

B vitamins are best taken at the beginning of the day due to get the benefit of their energising effect, and to avoid them disrupting your sleep. Where as if you are taking magnesium to help with sleep, it is best to take it with your evening meal.

Fat soluble vitamins such as A, D, E and K,  are better absorbed when taking after a meal that contains some fat.

Summary

So next time you are thinking about taking a supplement, ask yourself the following questions.

Is it really necessary or could I make any changes to my diet first?

Have I checked that it is safe for me to take the supplement with my medication?

Do I know which form of the nutrient to take, and when is best to take it?

Have I read the label and made sure it is a good quality supplement?

Supplements should be reviewed often, and I offer my clients and non clients one off supplement reviews to advise on the best supplements suited for their individual needs. If you would like help on this, contact me here for more information.