Do Supplements Work? 7 Things to Know Now
Do supplements work? That is a big, broad question with a short answer of “yes, but…” Should you take them? The short answer to that question is “It depends”. I know those answers aren’t especially helpful, but the topic of nutritional supplements is huge with annual gross sales to match. It is easy to get overwhelmed and confused.
We will operate under the assumption that you want to improve your health but don’t want to break the bank doing it. You may want to decrease your dependence on medications or avoid taking medications in the first place. Maybe you don’t feel great, and medications or other lifestyle changes just aren’t getting the job done. Whatever your motivation, you may be overwhelmed by the options out there. Hopefully, after reading this, you can have a strategy to find what is best for you.
Do Supplements Work? Yes, But….
Pharmaceutical companies spend millions in research before they bring a drug to market. Regulatory agencies demand proof of safety and efficacy before approving it. Usually, these drugs are patented, so they can recoup all of their investment and make a healthy profit.
For the most part, nutritional supplements cannot be patented, so there is less incentive to spend large sums of money on research. In addition, the FDA and other regulatory agencies don’t require sellers of nutritional supplements to prove effectiveness.
While some supplements such as Vitamin D and turmeric have been extensively studied, many don’t have a large volume of research to support the claims of efficacy. So, instead of large-scale, controlled studies, most supplement vendors rely on other ways to determine if they work.
Tradition
A lot of what we know about many herbal supplements comes from traditional uses that may date back millennia. Modern research often starts with investigating a claim based on that long-term usage. There are countless medicinal herbs and other supplements that have yet to be investigated beyond this. A good book on supplements that are long on tradition is The Lost Book of Remedies by Dr. Nicole Apelian.
Anecdotal Evidence
The testimonies of how well a supplement works for people are called anecdotal evidence. There is usually no objective measurement of anything, and this isn’t actual research. Like traditional use, a body of anecdotal evidence may prompt more controlled research down the road.
Animal Studies
Research on animals can be the next step in determining if a supplement has potential to be effective. For example, animal research on the effect of mannitol in patients with Parkinson’s Disease is leading to the development of human studies. It’s important to note that a supplement’s effectiveness in animals doesn’t always mean it will be effective in humans.
Small, Controlled Studies with Human Subjects
These types of studies offer the most insight into the effectiveness of a supplement on humans. A good example of this type of study are supplements that claim to increase the amount of free testosterone in men. They may only involve 20 or fewer subjects, but they can be informative.
Although there is a lot of technical jargon in research, a layperson can look up research in Google Scholar and PubMed and at least read the conclusions of the studies’ authors. To get a better grasp on how science works, check out this article.
Do Supplements Work if You Eat a Healthy Varied Diet?
It is best to get most of your nutrients from your regular diet. A healthy diet like the Mediterranean Diet will give your body most of what it needs to thrive. If you add exercise and stress management to a healthy diet, you may find your need for supplements to be minimal.
If It Ain’t Broke, Don’t Fix It
Are you reasonably fit, at a healthy weight and have good lab results when you go to the doctor? Do you feel good most of the time? If your answers to these questions are “Yes” then you may not need to add any supplements. If something is not optimal, then supplements as a nutritional intervention may be worth considering.
How to Decide What Supplements to Try
Make a List of What is Wrong
As we get older, this may get kind of depressing, but it is an important exercise in deciding what supplements to take. I have listed some common disorders that may be helped by taking supplements. This is by no means a comprehensive list.
- Hypertension
- Arthritis
- High Cholesterol
- Fatigue
- Inflammation
- Erectile Dysfunction
- Cardiovascular Disease
- Multiple Sclerosis
- Brain Fog
Do Supplements Work for the Condition?
Just go to a search engine, type in your condition, then type the word “supplement”. This is a good starting point. You can then go to PubMed or Google Scholar, type in the same keywords, and the research on the topic (if there is any) should come up in the results. You can then see what the science says.
Make Sure You Know the Risks
Just because a supplement comes from a natural source doesn’t mean it is safe to use in all circumstances. Many supplements interact with medications. For example, Vitamin K may negate the effect of blood thinners.
Before you start taking any supplement, check with your doctor or pharmacist to see if it is safe to take with your medications. Failure to do so could be dangerous.
If you are pregnant, lactating, wanting to give your children supplements, or have any health condition for which you may not need to take medication, you should also do your own research and check with a medical professional before you begin.
Follow the Proper Dosage
More is not necessarily better and could cause harm. For example, high doses of Vitamin D could be toxic. Your body is able to store the fat-soluble vitamins A,D, E, and K. Too much Vitamin C can cause diarrhea and other gastronomic conditions. Even if there aren’t negative health consequences, taking too much of a supplement can be a waste of money.
Do Supplements Work? Not If They Are Poor Quality
The FDA and other regulatory agencies usually don’t test nutritional supplements for quality. Look for a notification on the label or marketing materials to see if the manufacturer has the supplement tested by an independent lab or participates in the Dietary Supplements Verification Program.
If you try a supplement that doesn’t seem to make a difference, you might want to try another brand before giving up on it. Variations in quality are one reason research on supplements can give conflicting results. One study may show a supplement to be effective while another study may show the supplement makes no difference at all. Difference in the quality of a supplement may be the entire reason for the difference in results.
Do Supplements Work for You? Be Your Own Scientist
While it is always a good idea to consult with a medical professional before starting on new supplements, they may not know much more about it than you do. That is why you should learn how to be your own scientist. Here are the steps to conducting your own research.
Do a Google Search
Read the claims, nutritional labels, and articles on the supplement you are considering. Look for potential risks and side effects.
Search PubMed and Google Scholar
See how much research has been done on the supplement. Remember, don’t get bogged down in the technical jargon. You can find the authors’ conclusions in the abstract at the beginning of the article. Also, look at the dosage of the supplement used in the research. It may differ from what is on the label. If multiple studies use a dosage that is higher than what is on the label, you might want to try that dosage.
Do Supplements Work for You? Be Your Own Guinea Pig
My orthopedist suggested I take 3 supplements to help with my arthritis: fish oil, turmeric, and a chondroitin/glucosamine supplement. I was already taking fish oil. To see what effect the other supplements had, I started taking them without changing anything else in my diet or supplement regimen. I didn’t change how I exercised, either. In about 2 weeks, I noticed a reduction in pain. By the end of the first month, my arthritis pain became occasional instead of constant. I knew the improvement was caused by the new supplements because I didn’t change anything else.
Try this with any new supplement. Don’t change anything else for at least 30 days and see if you notice a difference. Sometimes you may only see a difference in blood work or other parameters. For example, if you try something to help lower cholesterol, ask your doctor to re-check your levels after 60 days. Of course some supplements, such as basic vitamins and minerals, may not produce measurable effects. But, when you can, try to verify whether or not the supplement is doing you any good. Your wallet will thank you.
Do Supplements Work? Do they work for you? I hope you now have the tools to find out.
Now, go do something for your health.
