A lot of people take them...but should we take supplements? Do we need them? Are they safe? Are they just a waste of money? I get asked a lot of questions and the "should we take supplements?" comes up a lot. Many of my new clients are already taking a whole host of supplements that a friend has recommended, they've read about online or that a PT/physio/counsellor etc suggested.
In this blog I'm going to look at the facts and help to answer this question for you.
The Supplement Industry
According to Grand View Research the European market size for supplements in 2022 was almost $68 billion USD and growing. Within this figure the UK has the largest revenue share with sales of around $11bn in 2021. Supplement sales in Europe are forecast to grow a further 6% per year up to 2030.
The largest segment is the functional foods (probiotics and fatty acids) followed by the dietary supplements (most vitamins and minerals). The fast growing segment is sports nutrition and the key driver of this is teens and young adults buying sports foods and meal replacement drinks.
People are becoming more health conscious and the COVID pandemic really increased supplement sales. With obesity on the increase a lot of supplement sales are from people trying to reduce their risk of diabetes, heart disease and other chronic conditions. Other theories for the growth include an aging population and more marketing and availability of products.
So this is a huge growing industry. But should be be taking supplements in the quantities that we are?
Who Actually Needs Supplements?
Potential Issues
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NOT ALL SUPPLEMENTS ARE CREATED EQUALLY - some brands (often cheap high street options) contain lots of fillers and the format of specific nutrients are in a form that isn't very easy for the body to absorb. That makes them pretty pointless and unlikely to do much benefit. However, just because a supplement is expensive doesn't mean it is good quality!
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SUPPLEMENTS CAN INTERACT WITH MEDICATIONS - there are a lot of supplements that contain ingredients that could potentially impact how well prescribed medications work. Things like probiotics, activated charcoal, aloe, magnesium, milk thistle, omega 3s etc all interact with common meds. You need to be very careful if you take any prescribed medications and ideally only take supplements recommended from someone qualified.
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SOME NUTRIENTS MAY BE DANGEROUS - To give just one example: There is evidence that smokers (even ex smokers) are at an increased risk of lung cancer if they take over a certain dose of vitamin A daily (vitamin A is in most multi vitamins)
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SUPPLEMENTS CAN GIVE NASTY SIDE EFFECTS - if you aren't deficient in a specific nutrient, the dose you take is too high, or you are quite sensitive to specific nutrients then you may end up with any number of side effects ranging from nausea and headaches to dizziness and vomiting
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NOT ALL SUPPLEMENTS ARE REGULATED - food supplements make in the UK must be regulated. Any that are purchased outside of the UK may not have any form of regulation and may be very unsafe. Be very careful where supplements are sourced from
Who May Benefit
For those with no underlying health issues, diagnosed deficiencies or on medications - there are some potential benefits from taking certain supplements. Here I'm talking about magnesium to support sleep, omega 3 fats to support brain health, glucosamine for joints, B12 as a vegan etc. There are some great options for things that might help.
Rather than just heading to google or believing something in a magazine I would recommend the following.
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BOOK A SESSION WITH A HEALTH PROFESSIONAL - this is the most ideal option as a qualified nutritionist or herbalist will be able to check your health history and safely recommend to you. If you take prescribed medications this is a must! I can do a supplement review as part of my new POWER HOUR service
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DON'T BE CONNED BY MARKETING - Marketing of supplements should be taken with a pinch of salt. They will always sounds life changing but look at the ingredients and see what they are actually selling. Then do your research into each of those nutrients.
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ONLY TAKE IF NECESSARY - If you do not know if you are deficient in a nutrient it is best not to take it. Go to your GP or have a test through somewhere like MediChecks to see if you are deficient in any nutrients first
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SUPPLEMENTS ARE NOT A SUBSTITUTE FOR EATING WELL - a pill can never replace eating right....so it's always best to start with food. Make some positive changes there and see what difference that makes before leaping into a bottle of supplements
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CONSTANTLY REVIEW - if medications change, if health changes or even if you are feeling good...you should frequently review what you are taking. It is good to have breaks from taking supplements and stop any that may no longer be required.
So - Should You Take Supplements?
There is no clear answer here. I hope that what is clear is that you should not take supplements without careful consideration.
There are many factors that mean that supplements are either not needed or potentially harmful. Provided you are careful, seek help from a qualified professional and stick to recommended doses, many people can enjoy the benefits of supplements.
I would always try food first and then look at supplements if there is no progress.
Do you take supplements? Should you be reviewing what you take?
Janet x
