Thinking of Using Supplements? Read this first.

At least once a week, a client or someone from class asks me about supplements -- protein power, greens powder, collagen, etc. 

"What do you think about ____?"
"Should I take ________?"

We've all wondered that when we hear of new and different things claiming to provide great benefits, so here's what you need to know.


First things first...

Before you worry about supplementation of any kind, whether it's protein or vitamins, take a good look at what you're currently doing.

You cannot supplement your way out of not eating a vegetable ever, getting crap sleep, and not moving your body.

Your basic healthy habits are your foundation.

Think of it like a house. Fancy light fixtures and decorations can be nice, but it's more important that the foundation is solid.


Supplement 101

The definition of "supplement" is: "something that completes or enhances something else when added to it." 

Supplements can add to or enhance what you're already doing. They shouldnot replace a balanced, nutritious diet. 

Merriam-Webster defines "dietary supplement" as: "a product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one's diet and are not considered food."

Unlike medications, pharmaceuticals, or food products, supplements aren't required to be extensively tested before being approved for sale to consumers, and the burden is on the manufacturer to ensure that their products are safe and labeled correctly.

In the U.S., the Food & Drug Administration (FDA) is not authorized to approve dietary supplements for safety and effectiveness before they go on the market. 

Because of that, supplements have labels that look like this: 



The FDA can only remove mislabeled or products after they're on the market, which often means after a lot of consumers report problems and adverse effects. 

That places a lot of burden on the consumer to choose supplements wisely. 


How to Supplement Safely

• Choose brands that use third-party testing. This means that even though the FDA is not testing  prior to the products being offered for sale, the products are being tested by an outside organization for quality and to ensure what's on the label is actually what's in the package.
   

• Talk to your doctor, dietitian, or pharmacist. Supplements can interact with medications, so it's extremely important that your healthcare provider is aware of everything you're taking. There are thousands, if not millions, of supplements available online and on shelves, and many of them make misleading claims about benefits that haven't actually been tested or verified.
   

• Only take what you need. if you're not actually deficient in a vitamin or mineral, taking it as a supplement will be a waste of money. You don't get extra credit for ingesting more than you need. Depending on the compound, your body either flushes it out or it builds up in your cells which can be harmful.
   

• Purchase in-store or directly from a company's website. Amazon has a huge problem with counterfeit and expired supplements. Once you find a brand you feel comfortable with, purchase from that company to ensure you're actually getting what's on the label. This also makes it more likely that the products are stored and transported appropriately to prevent spoilage.

Should You Supplement?

It depends.

Protein

Many people don't get enough protein (0.8-1.2 grams per pound of bodyweight per day), and since we need protein for numerous processes, including synthesizing bone and muscle tissue and supporting immune function, protein supplements can be helpful for people who are not hitting those goals. 

I've found that many clients who are used to following very restricted calorie diets often struggle to eat enough food to get optimal protein, and adding protein powder to things like shakes or their daily oatmeal can help boost intake.

Protein is comprised of amino acids, nine of which our bodies cannot produce on their own so we must get them from food.

It's best to use a complete protein like whey or casein (both derived from milk) rather than a niche product like BCAAs or collagen. BCAAs, or branched-chain amino acids, only contain three essential amino acids, and collagen contains two, so spending your money on a complete protein powder is the biggest bang for your buck.

Greens Powders

If you're taking a greens powder because you "don't like vegetables," you're supplementing wrong, and your time and money would be better spent finding ways to prepare actual produce you like. Greens powders can't substitute for fruits and vegetables because they don't have the fiber and water content, but they do contain a lot of vitamins and minerals we'd normally get from produce. They could be beneficial in situations like travel, when access to fruits and veggies might be limited, but in general, they're an often expensive solution that actually doesn't check all the boxes. 

Vitamins and Minerals

In general, many of us can benefit from a multivitamin. Again, talk to your doctor especially if you're taking other medications. When it comes to specific vitamins and minerals, if you're deficient in something, supplementation might be necessary or recommended if you're not getting adequate amounts from your normal food intake. If you're supplementing without supervision because your friend or your neighbor or that guy on TikTok is doing it, you might be putting your health at risk. 


The bottom line...

Take care of the basics first, and consult with a physician about any additional products you might need or want to take.


Additional info & resources:
Information for Consumers about Dietary Supplementation. FDA.gov
"What doctors wish patients knew about vitamins and supplements." American Medical Association.
"The Benefits of BCAAs: Are They Right for You?" Precision Nutrition.
"Collagen Benefits: Are The Claims True?" Precision Nutrition.