In light of the recent COVID-19 outbreak, supplements are at the forefront of everyone’s minds as so many seek to support our immune systems in the best way possible. That’s why I wanted to clear up any confusion when it comes to understanding supplements.

I have many clients come to me and ask what supplements they should be taking. It’s a minefield out there when there are advertising campaigns trying to sell you the latest quick-fix or a special green tea capsule that’s going to fight infection or help you lose weight.

Luckily, some are starting to see through the marketing haze, but there are still lots of us who struggle to understand what supplements we need to be taking (if any at all), what for and how long for.

I was once one of these people and after studying supplements for some time, I am very scrupulous about what brands I use, especially for my clients in clinic.

That’s why I wanted to create a guide to supplements so that you can understand how they work…

An Introduction on Supplements

Dietary supplements include vitamins, minerals, herbs, botanicals, enzymes, amino acids, or other nutritional ingredients. As the name implies, nutritional supplements add to the diet and should not be considered as a substitute for food.

They can be found in pills, capsules, tablets, liquid form, powders, as well as in drinks and energy bars.

The most popular supplements include vitamin D and C, minerals like calcium and iron, herbs such as echinacea as well as probiotics and fish oils.

In the UK, food supplements are required to be regulated as foods and are subject to the provisions of general food legislation (Food Standards Agency, 2018). This is why supplement companies selling in the UK and EU must comply with specific food labelling laws.

Because many supplements are classified as foods, this means that they do not always go through the usual checks and regulations that a medical drug would for safety and efficacy before going to market. Other supplements are regulated as medicines by the MHRA because of their reported effects.

If a supplement is considered to be a food this does not mean that it is unregulated; it just means that it is subject to food safety laws, which are not considered as stringent as laws for medicines. This is why we needs to use caution when looking at purchasing a supplement. Having said that, there are some great brands out there that do follow a rigorous evidence-base before going to market, to ensure that their supplement is well-studied and holds efficacy in its use.

Why Take a Supplement?

Millions of us take vitamins and dietary supplements hoping to achieve abundant health, alleviate symptoms or fight the signs of ageing. Often this is a result of reading media claims that are made in support of a specific supplement or nutrient on our health and wellbeing.

Scientific evidence has shown that some dietary supplements can be beneficial for overall health and for managing some health conditions. However, sometimes media claims on supplements are not always supported by robust scientific evidence, which is why it is important to always speak with a healthcare practitioner before you buy so that they can look into this for you.

Alternatively, somebody may consider supplementing with a nutrient if they have been found to have a nutritional deficiency (e.g. vitamin D deficiency is very common). Those at a high risk of deficiencies include pregnant and breastfeeding women, children and the elderly.

Should I Supplement?

The Foods Standards Agency (FSA) found that nearly a third of people in the UK take some kind of supplement on most days.

But does this mean that we should all be using them?

There is no straightforward answer to this question, simply because of the range of products available and because each individual’s health circumstances vary.

Even individual supplements can come in a range of doses and formulations, making it hard to know which is best to take. This is why it is important to be careful when choosing supplements. Question the manufacturer as well as the research on health claims; a degree of scepticism can definitely be a good thing in this instance!

That’s why I always recommend that you speak with your healthcare practitioner before you decide on taking a supplement. They will be able to provide suitable advice based on your personal health status, any medications that you may be taking as well as taking into consideration your diet and lifestyle.

Is It All Just Marketing Hype?

One of the reasons that the supplement industry is estimated to be worth over $100 billion dollars is due to the media flurries that surround them. Health headlines, celebrity endorsements, combined with the ease and convenience of ‘pill-popping’ has meant that supplements are considered a panacea by many.

They can vary from your typical multivitamin all the way through to exotic and seemingly unheard of substances such as maca, ginseng and ashwaganda. Because of our increasingly health-conscious population, we all like to buy into the concept of feeling and looking good and so certain marketing campaigns try to tap into this.

When evidence supporting a supplement is particularly poor, some companies tap into the power of placebo effect and instead market their products based on anecdotal evidence or client testimonials. They may emphasise a narrative that the product has changed lives, or rapidly improved somebody’s appearance or health for the better, without any reference to scientific evidence to support it.

So if a product seems too good to be true, the chances are, it is!

Just remember that when it comes to your health, supplements are not the be-all-and-end-all; you cannot supplement to compensate a poor diet and of course a healthy lifestyle should always come at the forefront when it comes to improving your health and wellbeing.

My Top Tips When Purchasing a Supplement

• Speak to a healthcare professional -Although supplements are available for sale over the counter without a prescription, it is still important to speak with a healthcare professional before you start taking any supplement, because they can cause side effects, or alternatively interact with medications or supplements that you may be already taking. If you are pregnant, nursing, or you have a specific health condition, it is particularly important to use caution before supplementing. This also applies to giving a supplement to children.All dietary supplements carry a label that lists the contents, amount of active ingredients per serving, as well as any other added ingredients such as fillers, binders and flavourings. The manfucaturer typically suggests a daily dosage, but your healthcare practitioner might decide that a slightly different dose is more appropriate for you. Healthcare professionals can also recommend the best brands that have the highest standards in their field, from sourcing of ingredients that are of the best quality to do their job.
• Pay attention to storage instructions – these can influence the longevity and quality of a supplement. For instance, some fish oils and probiotics must be stored in the fridge or kept at a certain temperature, so always remember this when handling a supplement to ensure the quality remains.
• Don’t believe everything you read – it is so easy to be taken for a ride when it comes to supplements on shelves. Remember that nothing is a miracle cure and supplements are most effective when combined with a healthy diet and lifestyle, rather than just working in isolation.
• Read the ingredients label closely – if you’re vegan or vegetarian, look out for supplements that may contain animal derivatives such as gelatin (capsule shells are often made from bovine gelatin). Also, many supplements can contain synthetic ingredients and lots of fillers and bulking agents to fill out the capsule and make it cheaper to produce.

Are Supplements Safe?

Some supplements that are sold over the internet can contain banned substances that carry a significant risk to our health. These are generally herbal weight-loss products or tanning pills. Avoid these at all costs!

Whilst many think that supplements are safe in most cases, it is important to remember that very high levels of certain nutrients can be harmful. For example, taking too much vitamin A (above 100,000 mcg) can cause acute toxicity, leading to vomiting and blurred vision, amongst other symptoms. This is why safe upper limits have been established by the FSA so that supplements are taken at the appropriate dosage. If you want to access this click the link here to view their report (FSA, 2003).

Summary

I hope this answers just a few of your questions regarding supplements. If you have any further queries do feel free to come and see me in my Chelsea nutrition clinic (click here for further information about my nutritional therapy services), or alternatively do feel free to comment a question below!

Wishing you all the health, love and happiness,

 

References:

1. Food Standards Agency. (2018).
2. Consumer consumption of vitamin and mineral food supplements. Food Standards Agency, 2008 (http://www.foodbase.org.uk//admintools/reportdocuments/472-1-841_viminsupconsumer.pdf)
3. https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf