Nutritional Supplements
Walk into any pharmacy, health food store, or even scroll through your social media feed, and you’ll be met with an array of nutritional supplements. From brightly packaged bottles promising more energy, sharper focus, or better sleep, to influencers touting the latest “miracle” powder or pill, it can be difficult to separate marketing from genuine health support. The truth is, supplements can play an important role in filling nutrient gaps and supporting specific conditions, but not all products are created equal—and not every supplement is necessary. Knowing how to evaluate what’s worth your money, and what might simply be clever advertising, is key to making informed choices.
While there are many factors to consider when faced with supplement options, here are 3 key questions to consider.
Is it the correct type of the supplement? Some types of magnesium, for example, are better for easing constipation (oxide or citrate) while others will absorb better and address your body’s needs (glycinate, malate). B12 is another example - cyanocobalamin is synthetically produced, methylcobalamin is naturally found in foods and is more supportive of cardiovascular and nerve function. Iron can cause constipation and gut discomfort, particularly the type ferrous sulphate, while there are other forms that are more gut-friendly. In practice, I have seen several people who get loose stool from a popular bone health formula sold online; the label shows the product contains the cheaper magnesium oxide rather than a more well absorbed form. It may seem like a small detail, but it makes a difference.
Does the product provide the correct therapeutic dose? For example, the product may contain ingredients having certain health claims, but are these included at a sufficient therapeutic level - is the dose at least equal to that found in the clinical studies? This question is particularly relevant when product labels list ingredients with a "proprietary blend," containing a collection of beneficial compounds, but there’s no indication of their individual amounts.
Finally, a fundamental question to ask is, do you actually need it? Traditional ads and social media influencers can make a product sound overwhelmingly appealing, but keep in mind these are both forms of advertisements; people are paid to promote products to you. Wouldn't it be better to explore the cause of your symptoms? Such as, do you really need an energy-boosting pill or do you actually just need better quality sleep? Do you need a digestive aid with each meal, or should you explore how you can better chew your food or learn if you have some undiagnosed food sensitivities? Is the sleep supplement the answer to your problems, or do you need to work on stress management and adjust your bed-time habits?
Remember, if a product sounds too good to be true it likely is - there are no ‘magic bullets’ out there. Work with a qualified healthcare provider - such as a naturopathic doctor - who can order tests, take a thorough history of your symptoms and health, and create an individualized plan, which may include supplements that will be of benefit to you (and won’t interfere with your medications).
