Thinking About Supplements? Ask These Question’s First

Introduction

Maintaining a balanced diet is crucial for our overall health, but sometimes we might need a little extra help from supplements.

Dietary supplements are products designed to compliment your diet with nutrients that might be lacking. Popular supplements include vitamins like D, C, and B12, minerals such as iron and calcium, and other products like fish oils and probiotics. Supplements are meant to add to a healthy, balanced diet, not replace it.

With the ever growing supplement market now reaching over £120 billion, there is no wonder we see more supplement ads online and you may find yourself wanting needing supplements after seeing your favourite influencer using them. I find myself having the same conversation with clients time and time again about who they saw taking X supplement and it having changed their life.

‘Kim Kardashian uses [insert fancy new supplement name] and it made her hair glow’ (to which my only reply is: you do realise she wears wigs, right?)

or ‘everyone is taking [insert fancy new supplement name] because it’s meant to stop bloating after eating’. (Okay..)

This prompted me to encourage clients to pause and answer a few questions before buying supplements.

Here are 5 questions to ask yourself before you buy a supplement:

1. Do I really need this?

Not everyone needs supplements but there are certain deficiencies where it might be necessary to take a supplement. Common deficiencies include Vitamin D, iron, and B12. In the UK, daily Vitamin D supplementation for anyone over 4 years over is recommended by the department of health and social care during autumn and winter (1.) and B12 is recommended for vegans and vegetarians. But there are several nutrients that you may not actually need to buy in pill form and you can get from your diet.

The general consensus in nutrition/dietetics is to adopt a food first approach. This means, if you need a certain nutrient that you are deficient in you should seek your nutritionist or GP to find the foods that you can eat to provide you with that missing nutrient. For example, iron deficiency is common, especially in the female population, and you can increase your iron by eating red meat, beans, nuts and fortified breakfast cereals (2).

It is only when you cannot get these nutrients from a healthy, balanced diet, when you should consider supplements. Some people might not be able to get these nutrients from diet alone for several reasons. For example, vegans exclude animal products that would contain vitamin B12 and so they would need to supplement with B12.

Always prioritise a food first approach. Speak to your healthcare professional, and consider your personal health needs, any deficiencies and how you can improve these through food first.

2. Have I spoken to a healthcare professional?

It's easy to be swayed by fitness influencers, celebrities and and ads on TV, Tik Tok, or Instagram, telling you to buy the latest ‘green juice’ or ‘gummies’ that will magically get rid of your bloating/fat/tiredness. In fact, more younger consumers say social media influences their choice to purchase supplements (3).

It's crucial to consult a healthcare professional before starting any supplement regimen. They can provide personalised advice based on your specific past/present health needs, recommend reputable brands, and advise on appropriate dosages. They will also check for any potential interactions with medications you're taking. Sadly, those you see promoting supplements on social media cannot do the same.

3. Have I researched the supplement?

Before buying, research the supplement thoroughly. Ensure it’s backed by scientific evidence and that its claims are credible. Look at labels, ingredient lists, and certifications. Remember, in some countries, the regulation of dietary supplements isn’t as strict. In the US, for example, the FDA doesn’t regulate dietary supplements as rigorously as medications.

Research into health supplements advertised on social media, found that some supplements were found to include dangerous ingredients such as raw palmetto and biotin (4). For this reason, it is crucial to research the product and check that it is reputable.

4. What’s the cost and reputation?

The global supplement market is booming, especially in the UK. In 2022, the UK's market for food supplements was worth £122 billion and is expected to grow to £221 billion by 2030 (5). It is no wonder brands are ramping up their advertising, featuring celebrities, and making their products more attractive and ‘miraculous’. This is why it's important for people to carefully consider the cost and reputation of a supplement brand before making a purchase.

Be wary of supplements promising miraculous results, especially if they come with a hefty price tag. Many companies’ prey on consumers' desire for quick fixes. High costs don’t always equate to better quality.

5. What are the risks?

Quality: Many products sold online might not have met UK quality standards. There could be less or more of the active ingredient claimed, or the product may contain ingredients that are harmful. Always choose a reputable retailer such as Oxford Vitality, Holland & Barretts or a local pharmacy and supermarket.

Quantity: Always check the dosage of the supplement and ensure you are taking the recommended amount as mentioned on the label or by your doctor/dietitian. Taking too much of a vitamin or mineral can be dangerous to your health.

Wasting money: supplements can be expensive and a lot of them have no proven benefits at all. Make sure you answer the question above about the reputation of the supplement and if there is any evidence to support the benefits and claims.

What’s the Take-Home Message?

Understanding your needs versus wants, consulting with health professionals, thoroughly researching products, and evaluating quality and cost are essential steps in making informed supplement choices. Just because your favourite influencer recommends a supplement doesn’t mean it’s right for you. Remember: supplements should complement, not replace, a balanced diet.

If you have answered the questions above and are ready to find the right supplements for your health needs, you should check out my favourite local provider: Oxford Vitality. I have been purchasing supplements from Oxford Vitality for more than 6 years and I have always trusted the quality of their products and their commitment to ensuring their supplements meet the highest standards. They are a top independent dietary supplement company based in Oxfordshire, UK and they distribute products across the EU through major online marketplaces, independent stores, and wholesale retailers.

If you're struggling to find the right supplement for you or need help figuring out what your diet needs, I’d love to hear from you. Email me, DM me, or even better, book a FREE discovery call so we can work together to figure out your needs!

juliamnutrition@gmail.com | @juliam.nutrition