There’s a lot of public controversy and personal uncertainty on the subject of supplement efficacy. I’d like to address a few of the common beliefs and barriers that come up for people, so you can make a more informed decision for yourself. Here are some of the things I hear a lot, that could use a reframe.
I Can Get Everything I Need From Food
Potentially true, but never realized. It is nearly impossible to get everything your body needs from food, even if you really tried. For example, consider what you might eat on a Perfect Diet day:
- Oatmeal with banana and almonds for breakfast
- Grilled chicken salad with spinach, tomato, avocado and olive oil for lunch
- Greek yogurt and blueberries as a snack
- Salmon, quinoa and broccoli for dinner
This is an excellent diet, but it you analyze it nutritionally, it usually falls short in the following areas:
- Vitamin D (unless fortified foods are included or there’s sun exposure)
- Vitamin E (needs more nuts/seeds)
- Magnesium (often below RDA)
- Potassium (commonly low)
- Choline (rarely hits RDA unless you eat eggs or liver)
- Iron (especially for menstruating women)
- Calcium (depends on dairy intake)
- Omega-3s (may still fall short unless eating fatty fish several times per week)
Even this “nearly perfect” diet typically meets only 60-80% of all micronutrient targets. In order to achieve optimal levels, it would be essential to:
- Eat a very wide variety of foods, every single day
- Include foods many people don’t regularly consume (like liver, oysters, seaweed, fortified foods)
- Consume quite large portions (often 3,000+ kcal worth)
This is why dietitians and nutritionists often emphasize nutrient diversity over perfection and may recommend strategic supplementation (e.g., Vitamin D, B12, omega-3s, or a multivitamin).
We also have to consider food quality. The foods we eat today are less nutritious than they were in the past. Factors like soil depletion from intensive agriculture practices and the effects of rising atmospheric CO2 have led to a decline in key nutrients like protein, calcium and iron in fruits, vegetables and grains. And more modern processed foods have more additives and fewer beneficial nutrients than simpler foods from decades ago. Learn more here.
The Supplement Industry Isn’t Trustworthy
There are definitely bad players in the supplement industry, and many are in it purely for profit. Under the current regulatory framework, dietary supplements are not required to show proof of efficacy before being marketed. False claims and overpromise are rampant. (No, you are not going to lose weight or improve your cognitive health overnight.) There are not always clinical trials to prove the efficacy and safety of various supplements. BUT…this is all an argument for finding trustworthy sources, not for avoiding supplements altogether. There are definitely manufacturers who are dedicated to pure and effective products. And there are definitely powerful, therapeutic vitamins, minerals and supplements that could aid you on your journey toward optimal health. Learn more here.
Supplements Don’t Really Work
This is a tough one, because it’s true that you don’t often feel a difference when you take supplements, as they work on a subtle (but measurable) level. In addition, there is a lack of rigorous scientific evidence for many products, and inconsistent or conflicting research results. But here’s where the difference between traditional and progressive medicine comes in.
Conventional doctors were trained in MEDICAL school to use MEDICINE. This is their paradigm, period. They don’t often recommend supplements because they don’t know enough about them to feel confident (or legally safe). The large-scale, randomized clinical trials required by mainstream practitioners are funded by the pharmaceutical industry, which has more than enough resources and profit incentive to do the work.
In the functional medicine community of holistic practitioners who focus on root causes vs. symptom treatment, supplements are the medicine. And while smaller manufacturers don’t have the money to do massive research, there are plenty of clinical results that show improved health outcomes based on supplements. For example, red yeast rice – a natural statin – has been shown to be very effective in reducing cholesterol, for those who can’t/don’t want to take prescription drugs. Learn more here. I believe it’s important to keep an open mind, and do your research. And consider thinking more in terms of opportunities and possibilities vs. guarantees. Because there aren’t many guarantees when it comes to your health!
I Don’t Like to Take Pills
I hear this all the time, and I have to admit, I snicker a little. Because nobody likes to take “pills.” Pills feel like medicine. Pills make you feel old. I’ve never heard anybody say “I can’t wait to take these pills!” But you may be doing yourself a disservice with this perspective. I do not think of basic supplements as pills. I think of them as food!
They simply provide the nutrients your body needs for optimal functioning in a concentrated form. They might look like “pills”, but they are actually micro-doses of healthy fats, anti-oxidants, key vitamins and minerals. Like diet and exercise, supplements should be considered an essential tool in your Optimal Health Kit.
So perhaps it’s time for a reframe. If you’ve ever heard of the placebo effect, you understand that a person’s beliefs about whether something is going to work largely determines the impact of whatever they’re taking. I’m not at all saying you should act in blind faith, or muster up some kind of false belief that supplements are magic. I’m simply suggesting that you re-think the possibility that supplements are more friend than foe.
Bottom Line
By definition, supplements literally compensate for the shortcomings of your diet, and the sub-par quality of the foods we eat. But not all supplements are necessary or appropriate for everyone. It’s important to talk to your health care professional about exactly what’s right for you, and develop a customized protocol based on diagnostic bloodwork and your unique health conditions. Testing helps establish a customized protocol that is safe and effective. It can…
- Prevent over-supplementation: Your body may already have sufficient levels of a nutrient, and adding more can lead to toxicity and adverse health effects.
- Discover specific needs: Testing provides a clear picture of your unique nutritional status, pinpointing actual deficiencies or imbalances that need to be addressed.
- Assure safety: Certain supplements can be harmful for people with specific conditions like kidney disease, and a doctor can provide guidance on what is safe for you.
- Test effectiveness: Testing can be used to monitor if a supplement is working as intended and if adjustments are needed.
