Supplements - should we all be taking them?

Should we all be taking supplements? What supplement should I be taking? These are the type of questions I get all the time in clinic and in the companies I give talks in. Supplements are everywhere - in the supermarkets, magazine ads, on the sides of buses, in health food shops, and online. But should we ALL be taking them?

Generally, if you are fit, healthy and eat a balanced diet then the answer is NO.

However, there are certain situations where nutrition supplements are warranted or recommended e.g. during pregnancy, following a vegan diet, if a deficiency has been identified (through a blood test), or for people with impaired absorption who have deficiencies or are at risk (IBD, Coeliac).

Self-medicating with supplements is not a good idea. Best case scenario you might just be wasting your money; worst case you could be doing harm. It is very important to note that more is not better when it comes to supplements and in high doses some can be toxic and could do more harm than good. If you are on medication some supplements may interact with these and have negative consequences, for example, warfarin and omega 3 supplements. The quality of the supplement you chose to take is also important so it can actually be used in the body and be effective.    

Studies have shown that people who take supplements typically have a lower life expectancy than people who don’t. This isn’t to say the supplements are killing them, but it could be the misconception that the supplement makes up for poorer food and lifestyle choices which can shorten life expectancy. But a supplement should never be used as an alternative to a balanced diet - it should always be food first. (This does not include people who take supplements for deficiencies which is very important initially).

So, what should you do?

1.       Food first – we know the best way for us to get nutrients is through the food so aim for a balanced plate of protein (e.g. meat, fish, eggs, beans, legumes, chickpeas, lentils, quinoa etc), carbohydrates (e.g. potatoes, root veg, grains, fruit, vegetables) and healthy fats (e.g. yoghurt, cheeses, nuts, seeds, avocado, olives, oils). Focus on the colour and variety of fruits and vegetables, and opt for wholegrains.    

2.       Worried about a deficiency? - Go to your GP, gastroenterologist or nutritionist and get a blood test done to check. If you are deficient, we also need to look at WHY that might be – Poor diet? Lifestyle? Or is there an underlying problem that needs investigating?

3.       Get help – don’t just self-medicate – get help and advice from a nutritionist to make sure you are supplementing correctly and not wasting your money or doing yourself harm.

If you are not sure what supplements you should be taking and need help, please get in touch to see how I can help.

I have written a free e-book to help you find a way forward for your everyday life with Inflammatory Bowel Disease. Whether you are right at the beginning of your journey with IBD or have been living with your condition for years and feel like you have tried almost everything, there are things you can do everyday, beyond the medication you are taking, to help you take back control.