Why we need supplements now more than ever
in a world where we’re constantly bombarded with new diets, health trends and supplement options, it can be overwhelming to figure out what’s truly necessary. You may wonder why people seem to need more supplements today than in the past. The answer lies in how much our food and lifestyles have changed over the years.
- soil depletion: The quality of the soil used to grow our food has changed drastically due to modern agricultural practices. As farming has become industrialized, nutrients like magnesium and zinc have become depleted from the soil, meaning that even our fruits and vegetables aren’t as nutrient – dense as the used to be.
- Dietary changes: Our modern diets, filled with processed and convenience foods, often lack the variety and nutrient density that were common in past generations. while we may try to eat healthily, it can be difficult to get all the vitamins and minerals we need from food alone.
- Lifestyle factors: Stress, pollution, and environmental toxins all put extra demands on our bodies, making it even harder to get enough nutrients from food. Supplements can help fill in the gaps, ensuring our bodies have the support they need to thrive.
How to Choose the Right Supplements: Quality Over Quantity
With so many supplements on the market, it can be difficult to know which ones are truly high-quality and safe. Unfortunately, not all supplements are created equal, and in some cases, products may contain harmful ingredients or fail to deliver the nutrients they promise. Here are a few tips to ensure you’re choosing the best supplements for your health:
1. Know the Source
Many supplements are manufactured overseas, particularly in places like China, where quality control may not always meet the same standards as in other countries. Some products have been found to contain fillers, contaminants, or even dangerous chemicals. To ensure safety:
• Look for supplements made in countries with strong regulations, such as the United States, Canada, or European Union countries, which have stricter manufacturing standards.
• Check for labels like GMP (Good Manufacturing Practices) certification, which indicates that the supplement was produced following strict quality standards.
2. Check for Third-Party Testing
Reputable supplement brands will often have their products tested by third-party organizations to verify the purity and potency of the ingredients. Look for seals from organizations like:
• USP (United States Pharmacopeia)
• NSF International
• ConsumerLab
These certifications ensure that the product contains what it claims to and doesn’t have harmful contaminants.
3. Read Labels Carefully
Pay attention to the ingredient list. Avoid supplements with unnecessary fillers, artificial colors, or preservatives. Be cautious of proprietary blends that don’t list the exact amounts of each ingredient, as they may under-deliver on key nutrients.
4. Research the Brand
Before purchasing a supplement, do a little research on the brand. Look for companies that are transparent about their sourcing, manufacturing processes, and quality control measures. A reputable company should provide clear information about where their ingredients come from and how they are tested.
The supplements that many people should consider taking, particularly as they age, include those that help fill common nutritional gaps or support overall health. While individual needs can vary, here are some supplements that have strong evidence of benefits for most adults:
1. Vitamin D
• Why it’s important: Vitamin D is crucial for bone health, immune function, and mood regulation. Many people, especially those living in areas with limited sunlight, are deficient in this vitamin.
• How to get it: While it’s naturally produced when your skin is exposed to sunlight, supplementation is often necessary for those who don’t get enough sun or have absorption issues.
2. Omega-3 Fatty Acids (Fish Oil)
• Why it’s important: Omega-3s, such as EPA and DHA, are essential for heart health, brain function, and reducing inflammation. These fatty acids are often lacking in modern diets.
• How to get it: The best sources are fatty fish like salmon, but if you don’t consume enough fish, taking an omega-3 supplement is beneficial.
3. Magnesium
• Why it’s important: Magnesium plays a role in over 300 biochemical reactions in the body, including muscle function, nerve transmission, and energy production. It’s also linked to better sleep and heart health.
• How to get it: While magnesium is found in leafy greens, nuts, and seeds, soil depletion means many foods are no longer rich in magnesium, making supplementation helpful.
4. Vitamin B12
• Why it’s important: B12 is essential for nerve function, red blood cell formation, and DNA synthesis. It’s especially important for vegetarians, vegans, and older adults, as absorption of B12 decreases with age.
• How to get it: B12 is found in animal products, so supplements may be necessary for those on plant-based diets or older individuals.
5. Calcium
• Why it’s important: Calcium is vital for bone health and muscle function. It’s particularly important for women post-menopause, as they are more prone to osteoporosis.
• How to get it: If you’re not getting enough calcium from dairy or fortified foods, supplements can help prevent bone density loss.
6. Probiotics
• Why it’s important: Probiotics support gut health by balancing the good bacteria in your digestive system. They can improve digestion, boost immunity, and may even help with mental health.
• How to get it: Probiotics are found in fermented foods like yogurt and kefir, but supplements are a good option for those who don’t eat these foods regularly.
7. Zinc
• Why it’s important: Zinc is essential for immune function, wound healing, and DNA synthesis. It’s particularly useful in fighting off colds and infections.
• How to get it: Zinc is found in meats, shellfish, and legumes, but supplementation can be helpful, especially during cold and flu season.
These supplements can be beneficial to most people, but it’s always best to consult with a healthcare provider to determine your individual needs.
The Power Duo: Why You Should Take Vitamin D3 with K2
While Vitamin D3 is well-known for its role in improving calcium absorption and supporting bone health, there’s an important partner vitamin that often gets overlooked—Vitamin K2. The two work hand in hand to ensure calcium is not only absorbed but also directed to the right places in your body.
Why They Work Better Together:
• Vitamin D3 enhances calcium absorption from your diet, making it more available to your body. However, without Vitamin K2, calcium may end up being deposited in your arteries and other soft tissues, where it can lead to calcification and cardiovascular problems.
• Vitamin K2 helps direct that absorbed calcium to your bones and teeth, ensuring it strengthens your skeletal system rather than causing potential harm elsewhere.
Taking these two vitamins together promotes better bone health and can reduce the risk of arterial calcification, making it an ideal combination for anyone looking to improve their overall health—especially as we age and bone density becomes a greater concern.
For those taking higher doses of Vitamin D3, particularly in supplement form, adding K2 can maximize the benefits and help ensure that calcium goes where it’s needed most.
What supplements may be a waste of money?
Here are some examples of supplements that many experts and studies suggest most people do not need or that have little to no evidence of effectiveness:
1. Multivitamins
• Why we don’t need them: For people with a balanced diet, multivitamins are often unnecessary. Many studies show that they don’t significantly reduce the risk of chronic diseases in healthy people. Instead, targeted supplementation (like vitamin D or omega-3) may be more effective if deficiencies are present.
• Research: A 2013 review found that multivitamins didn’t reduce the risk of heart disease, cancer, or cognitive decline in older adults.
2. Antioxidant Supplements (Vitamin E, Vitamin C in High Doses)
• Why we don’t need them: While antioxidants from food are beneficial, high-dose antioxidant supplements like Vitamin E or Vitamin C can be counterproductive. Excessive supplementation can interfere with the body’s natural processes and may even increase the risk of certain cancers.
• Research: A study in JAMA found that high doses of Vitamin E increased the risk of prostate cancer, while another study linked high-dose beta-carotene to increased lung cancer risk in smokers.
3. Detox Supplements
• Why we don’t need them: The idea that we need to detoxify our bodies with supplements or specific products is largely unsupported by science. The liver and kidneys naturally detoxify the body without the need for supplements.
• Research: Many detox supplements contain herbs or compounds that may do more harm than good, with little evidence supporting their efficacy in “detoxifying” the body.
4. Collagen Supplements
• Why we may not need them: While collagen is important for skin, hair, and joint health, there is limited evidence to support that taking collagen supplements significantly impacts these areas. Your body breaks down collagen into amino acids, so it’s unclear whether consuming collagen directly leads to measurable benefits.
• Research: Studies on collagen are often small and inconclusive, and many experts suggest that a balanced diet rich in protein can support collagen production naturally .
5. Fat Burners
• Why we don’t need them: Fat burner supplements are often marketed for weight loss, but many contain stimulants that can lead to dangerous side effects like increased heart rate or anxiety. Moreover, there is little evidence that they contribute to long-term, sustainable weight loss.
• Research: Many fat burners contain unregulated and potentially harmful ingredients, with no proven long-term benefits for weight loss .
Where to Find Reliable Information About Supplements
Choosing the right supplements can be challenging, especially with so much conflicting information online. To help you make informed decisions, here are some trusted resources that provide evidence-based information and quality assessments of supplements:
1. ConsumerLab
• What it does: ConsumerLab is an independent organization that tests and reviews dietary supplements. They provide quality ratings and safety information on vitamins, minerals, and herbal products, ensuring you know what’s really in the products you’re taking.
• Link: Visit ConsumerLab
2. National Institutes of Health (NIH) Office of Dietary Supplements
• What it does: The NIH Office of Dietary Supplements offers comprehensive, research-based information on various vitamins, minerals, and supplements. It’s a great starting point for anyone looking to better understand how supplements fit into their health routine.
• Link: Visit NIH Office of Dietary Supplements
3. U.S. Pharmacopeia (USP)
• What it does: USP verifies the quality, purity, and potency of dietary supplements. Look for the USP Verified mark on supplement labels to ensure the product meets strict quality standards.
• Link: Learn More About USP Verification
4. Examine.com
• What it does: Examine.com provides unbiased, research-backed information about the effectiveness and safety of supplements. Their website is a valuable tool for learning about specific supplements and whether they are supported by solid scientific evidence.
• Link: Explore Examine.com
5. Labdoor
• What it does: Labdoor tests supplements for label accuracy and contaminants, ranking products based on their quality and safety. It’s a good resource for checking whether a supplement contains what it claims and is free of harmful substances.
• Link: Check Out Labdoor
6. MedlinePlus (by NIH)
• What it does: MedlinePlus offers detailed information on vitamins, minerals, and herbal supplements, including possible side effects and drug interactions. It’s a reliable resource for understanding potential risks associated with certain supplements.
• Link: Visit MedlinePlus
What I take
I use Colostrum and this has been very helpful for me. I have a history of asthma, if I get any upper respiratory infection, then I am wheezing and sick for a week or two. I haven’t had any issues since starting this. It has also helped with abdominal bloating. I use B12 , after having labs I am deficient. I also recently started using creatine after the recent studies have come out. I use D3 with K2 too.
Colostrum: Evidence Supporting Its Effectiveness
1. Gut Health and Leaky Gut Syndrome:
• A clinical study published in Clinical Nutrition demonstrated that bovine colostrum reduced intestinal permeability, a key factor in conditions like leaky gut syndrome. This is particularly beneficial for athletes or people with gut damage due to intense physical activity .
2. Immune System Boost:
• Colostrum contains immunoglobulins and lactoferrin, which help boost immune function. A study published in the American Journal of Clinical Nutrition showed that colostrum supplementation reduced the incidence of upper respiratory tract infections in athletes, supporting its immune-boosting properties .
3. Upper Respiratory Tract Infections:
• Another study highlighted colostrum’s effectiveness in preventing upper respiratory tract infections, particularly in physically active individuals. Those who took colostrum supplements had fewer infections than those in the placebo group .
4. Athletic Performance and Recovery:
• Research has shown that colostrum helps reduce muscle damage and improve performance recovery in athletes. This is attributed to its growth factors, which aid in tissue repair and recovery .
5. Antimicrobial and Antiviral Properties:
• Colostrum has been found to have antimicrobial peptides and antiviral properties, which help reduce bacterial infections and may offer protection against viruses, though more research is needed to fully understand its effects in this area.
As always talk to your physician about supplements you need. I will add that many do not stay up to date with supplements. Be your own advocate and do your research. There are many online labs that you can use also to have testing done. Everyone is unique and your situation may require different things.
I included labs that allow for you to monitor your own health
1. Everlywell
• What it offers: Everlywell provides a wide range of home health tests, including vitamin D, food sensitivity, thyroid function, and other general wellness tests.
• How it works: You order the test online, collect your sample at home, and mail it back to their lab. Results are available in a secure online portal.
• Link: Everlywell
2. LetsGetChecked
• What it offers: LetsGetChecked offers tests for Vitamin D, iron, liver function, thyroid, and other health metrics. It also provides sexual health and hormone tests.
• How it works: Like Everlywell, you order online, collect the sample at home, and mail it back. Results are typically available within a few days.
• Link: LetsGetChecked
3. Walk-In Lab
• What it offers: Walk-In Lab allows you to order tests directly, including vitamin panels, blood sugar tests, hormone tests, and more. They partner with LabCorp and Quest Diagnostics for testing.
• How it works: You can either get a test kit mailed to your home or go to a local lab for sample collection. Results are delivered online.
• Link: Walk-In Lab
4. DirectLabs
• What it offers: DirectLabs provides a wide variety of lab tests, including panels for nutrition, wellness, hormones, and food sensitivities.
• How it works: Tests are ordered online, and then you visit a local LabCorp facility to have your sample taken. Results are uploaded to your account within a few days.
• Link: DirectLabs
5. Ulta Lab Tests
• What it offers: Ulta Lab Tests offers hundreds of tests, including vitamin and mineral panels, hormone tests, and general health panels.
• How it works: You order the test online, visit a local lab for the blood draw, and then receive results through a secure online portal.
• Link: Ulta Lab Tests
These services allow you to monitor your health independently, but it’s always a good idea to discuss your results with a healthcare professional for proper interpretation and recommendations.
In today’s fast-paced world, supplements can help fill the nutritional gaps left by modern diets and depleted soil. However, not all supplements are created equal. By focusing on the essential vitamins and minerals your body needs—like Vitamin D3 + K2, Omega-3s, and Magnesium—and steering clear of those with little evidence, you can support your health without falling for marketing hype.
Always research the source and quality of your supplements, opt for brands that have third-party testing, and consult with a healthcare provider to determine your specific needs. Supplements should complement a balanced diet, not replace it.
If you’re unsure where to start, check out resources like ConsumerLab or NIH’s Office of Dietary Supplements to make informed choices about your health.
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