Do supplements really work?
To Supplement or not to Supplement
Supplements remain a controversial topic — some health experts tell us that they’re mostly unnecessary because we can get the essential nutrients we need from our diets alone, while others tell us that conventionally grown foods today don’t contain enough nutrients due to issues like poor soil quality. So who should we believe? And if we’re going to take supplements, what are the best supplements for overall health?
I was a huge skeptic but I kept hearing success story after success story and so I made it my mission to open my eyes, do the research and figure out what all the hype was about.
Dietary supplements are a billion-dollar industry. Some reports say that the market is around $220 billion; another predicts it will have a global worth of almost $300 billion by 2024.
As you can see, what we have here is a hot market.
Because of this supplement craze, it’s more important than ever for consumers to do the research before buying into a trend or a hot new supplement that promises miraculous results. Beyond reading the ingredients on the label, it’s also CRUCIAL to look into the company that sells supplements and not take their word (or marketing, which is often total greenwashing) at face value.
Do you need to take Supplements?
While there is no complete replacement for a healthy diet and exercise program, today’s modern diet does not provide the nutrients we need to not only stay healthy, but also have energy and prevent premature aging. Soil depletion, farming practices, genetically modified foods, increased use of pesticides and herbicides , ingestion of processed foods, and our fast paced lifestyles all lead to vitamin and mineral deficiencies. Research shows many adults (and children too) experience at least one type of nutrient deficiency, if not more, even if they consume enough calories on most days.
If you experience any of the following, then supplements may be helpful:
Muscle aches, pains and spasms
Joint pain and stiffness
Trouble recovering from workouts
Brain fog
Digestive issues like bloating, constipation or diarrhea
Headaches
Fatigue and low energy
Blurry or diminishing vision
Acne, skin breakouts and signs of skin irritation
Poor quality sleep
Thinning hair
Irregular or heavy periods
You’re pregnant or breastfeeding
What else depletes your body of vitamins and minerals?
Your Dietary Philosophy – Regardless of what dietary philosophy you may be following, be it the standard American diet (SAD), or a gluten-free, vegetarian, vegan, Paleo, Primal, low-carb, low-fat, low- calorie, or surgically induced diet, such as lap band or gastric bypass, there are inherent micronutrient deficiencies associated with each. For example, vegans must supplement with vitamin B12.
Stress – In times of stress, certain metabolic reactions occur that cause certain micronutrients to be used up at a faster rate by the body. The water-soluble micronutrients—such as the B vitamins, vitamin C, and all of the minerals—are generally excreted at a faster rate during stress. Additionally, research shows that omega-3 fatty acids can play a key role in keeping stress at bay.
Exercise – While we highly advocate exercise, studies show that the intensity and the duration of the exercise you perform directly correlates to the amount of micronutrients your body utilizes. Because many essential vitamins and minerals play key roles in energy metabolism, the utilization rate of these micronutrients may be increased by up to 20 to 100 times the resting rate during intense physical activity.
Smoking and Air Pollution – Cigarette smoke causes a rapid depletion of vitamins A, C, and E and cigarette smoke itself is an oxidant that creates unhealthy free radicals. Poor air quality is another daily habit that can negatively affect those living in large cities. According to the Environmental Protection Agency (EPA), at least 20,000 premature deaths occur every year in the United States due to air pollution. Globally, this number may exceed 500,000 per year.
Prescription Medications – The micronutrient depletion caused by prescription drugs is well-documented. The simple act of taking a prescription medication robs you of specific micronutrients, and these depletions are thought to cause up to 30 percent of all pharmaceutical side effects. In other words, your prescription medication may be an “anti-micronutrient pill,” depleting your essential micronutrients without you even knowing it. Nutrient deficiencies can begin months or even years after taking a pharmaceutical.
For example, medications like Adderall, Zoloft, and Wellbutrin can cause long-term nutrient depletion. Low stores of nutrients like magnesium, vitamin C, and folic acid (vitamin B9) can potentially make your original illness worse.
Over-The-Counter (OTC) Medications – Just because the pills you pop are purchased over-the-counter at a drugstore doesn’t mean you are out of the woods. Non-prescription OTC medications—such as aspirin, acetaminophen, non-steroidal anti-inflammatory drugs (NSAIDs), antacids, laxatives, and H2 blockers (found in heartburn medications)—may seem harmless, but they also work to deplete your vital micronutrients in ways you likely have not imagined.
Toxic Load caused by environmental heavy metals & household toxic products – Many household products (including perfumes, room deodorizers, detergents, dryer sheets, shampoo, makeup, lotion, deodorant, toothpaste, plastic storage containers and non-stick pans) contain toxic ingredients. You micronutrients, specifically the antioxidants (vitamins A, C, E, and alpha-lipoic acid) as well as magnesium, selenium, and zinc, work as the body’s natural detoxifiers, affecting both the absorption and excretion of toxic contaminants. Additionally, heavy metals also found in foods (see the list here) also utilize your vitamins and minerals for detoxification. The higher your toxic load the faster your body will utilize its essential micronutrients.
Why Your Doctor says you don’t need a Multi-vitamin
Most doctors will say ‘no’ to a multi-vitamin because the vast majority of supplements on the market have issues on a few different levels. They will tell you it’s like flushing your money down the toilet. Most of the time, they are right. So what’s up?
First, many supplements on the market have issues with absorption. Absorbing nutrients is more difficult than you might think. If the vitamins are delivered in a pill or capsule form, that capsule must break down first or disintegrate before the body can utilize the vitamins and minerals. According to Raimar Lobenberg, PhD, lead researcher in a study published in the Journal of Pharmacy and Pharmaceutical Sciences, and he found that out of the 49 supplements he tested for absorption, only 24 (49%) disintegrated within an appropriate amount of time (20 min window). The worst performers were Kirkland Signature Formula (Coscto), Nu-Life The Ultimate One for Men, Trophic, SISU Only One, Swiss One, and GNC Mega Men…all of which didn’t disintegrate at all!
Second, they may contain harmful ingredients. I still remember looking for vitamins for my kids and finding that many had artificial dyes on the list in addition to Aspartame…a known carcinogen! Not acceptable! Your vitamin does not need to be ‘pretty’. You’ll notice there are some questionable additional harmful ingredients added to many supplements here.
Why the Lifelong Vitality Pack by DoTerra?
Here’s what I was looking for:
delivered in a capsule that is easily absorbed (the fact that you need to take 4 a day at 2 separate times is a good thing)
no colours, dyes or binders
real food (you’ll notice the vitamins come from real food…which your body know how to absorb well)
recommended daily amounts (not to high…not too low)
you noticed it when you take them :)
there is a great re-ordering plan to help with accountability
The Life Long Vitality is a helpful and cost effective kit of the essentials. It also comes with built in accountability in that you can order it every month and even automate delivery. You can also earn points to apply to other healthy products. So in answer to the question, give the Do Terra Lifelong Vitality Kit a try. I’ll explain more about them below.
Now, if you are looking for a customized supplement protocol, consider booking a call with Linda Ljucovic, Functional Diagnostic Nutritionist. There are options we can take to figure out your individual needs. I personally love running a HTMA which is a lab that looks for mineral deficiencies in your hair or nails. Read more about the HTMA here. Or book a call here.
Linda Ljucovic, Functional Diagnostic Nutritionist