Supplements are a confusing topic. One study will claim that a particular supplement is a “must buy” if you value your health and well-being, then another study comes out a few months later refuting everything you read. I’ve googled a particular topic and found completely different answers depending on which result I read. There is just too much conflicting information. So we end up experimenting on ourselves, trying out different supplements and combinations of supplements, until we can figure out what works.
It’s unfortunate that with the quality of our current food supply, we are missing so many of the vital nutrients we were getting 50 years ago when farming practices were much different. Feed lots, pesticides, and GMOs have created a strong need for supplements. In this article, I’ve listed the most commonly used supplements and discussed the pros and cons of each. This should help you decide whether or not they are something that you should include in your daily regimen.
1. Multivitamins – Multivitamins are probably the most commonly used supplement around and there are many different brands to choose from. I don’t see any harm in taking one daily. I look at multivitamins more as an insurance policy than anything else. Especially on the days that you didn’t get enough servings of fruits and vegetables into your diet. Take one daily or just on the days when your diet is less than adequate. Garden of Life, NOW Foods and Carlson Labs all ranked high in terms of absorption rates. You can find these brands at any reputable natural health food store.
2. Meal Replacements – Powdered and liquid meal replacements have become a big part of a number of people’s diets over the past 25 years. For people with illnesses who are unable to eat regular food, these products are reasonable alternatives and extremely convenient. They can also be quite handy if you are trying to manage your weight and calorie intake. There are two main drawbacks that I see with meal replacements. They are loaded with fillers and sweeteners such as corn syrup solids, maltodextrin, sucralose and aspartame, and liquid diets are not likely to fill you up. Eating 300 calories will keep you feeling fuller a lot longer than drinking it will. If you still want to drink some of your calories, you are better to invest in a high quality blender and mix up a smoothie with some yogurt, frozen berries, spinach and nut butters (all natural ingredients without the fillers).
3. Calcium Supplements – Calcium is a mineral that is extremely lacking in the Western diet. Calcium supplements are currently taken by 1 in 5 women in North America. Every nutritional expert that I have read strongly suggests that we get our calcium from foods as much as possible. There have been many studies that have linked calcium supplements to an increased risk of heart disease. Calcium is found most prominently in dairy products. However, the jury is still out as to whether or not our bodies are able to absorb calcium from dairy products effectively. Many people are lactose intolerant so dairy might not be the best option. If calcium levels are an issue for you, I would look to increase your intake of dark leafy greens (e.g., kale, spinach, broccoli, bok choy), beans, lentils, raisins and fish. If you still need to take a calcium supplement, make sure to get blood tests from your doctor so you can have your levels monitored regularly.
4. Vitamin C – Vitamin C is widely believed to be effective in warding off the common cold. However, there is very little evidence to support the notion that it can decrease a cold’s duration and intensity. It is a reasonably safe supplement to take if your levels are low. Because it is water soluble, the excess will be excreted through the urinary tract. Taking up to 1000 milligrams daily is reasonably safe, but you are probably better off getting your daily vitamin C allowance from food. Try increasing your intake of strawberries, oranges, pineapples, melons, broccoli and peppers if you think your levels might be low.
5. Glucosamine/Chondroitin – These are very common supplements that are taken for joint pain. In a long term study performed by the New England Journal of Medicine, these supplements taken alone or in combination were not shown to provide significant relief for those with minor osteoarthritis knee pain. However, results in a subgroup study with participants with moderate to severe pain showed the combination to be effective. Glucosamine and chondroitin tend to have a cumulative effect; they are not the type of supplements that will provide instant gratification. They need to be built up in your system over time in order to work. The evidence is not conclusive one way or the other, but I don’t think it hurts to give them a 3 month trial period and then re-evaluate how you feel.