You’ve probably been told to take a selection of vitamins at some point in your life or chosen to take them on your own accord. After all, more than half the U.S. population takes supplements. However, there’s a lot of controversy over their efficacy and the role they play in health.
Like almost every nutrition theory, multiple studies directly oppose one another. There’s evidence that vitamin supplementation aids in nutrient absorption, helps prevent chronic disease, and can contribute to an increased life span. However, some studies say there’s no evidence that vitamin supplementation provides any benefit. Other well-know studies have shown that beta-carotene and vitamin E in standard doses, and vitamin A in high doses, may increase illness and decrease life expectancy.
Many individuals feel great with the use of vitamins and minerals. Even people who maintain very healthy diets report that vitamins increase their energy and support health. Supplements may be useful for people who are unable to get adequate nutrition from diet alone.
If people aren’t getting enough nutrition from their food, isn’t the root solution to improve their diet? Most would shout a resounding yes, but some argue that specific conditions, like gastrointestinal issues that can affect nutrient absorption, require extra support, which supplements can provide. People who follow diets considered restrictive may also need supplements to ensure adequate nutrition. For example, it is recommended that vegans take a supplement of vitamin B12 since it isn’t adequately available in plant foods.
Some argue that taking supplements for a limited amount of time, for a specific condition, is effective. Tune in to your body and identify when you might need additional support, then make an informed decision.
Some Signs and Symptoms that may indicate supplements are right for you:
- Chronic fatigue
- Brain fog or hair loss
- Thyroid condition
- Long-term vegan with low energy
- High-stress lifestyle
- Digestive issues
- Lowered immunity
If you have any of these symptoms or conditions, you may want to ask your doctor about carefully experimenting with one or two supplements at a time. Please note that some supplements interact with medications and some may not be appropriate for all life stages (particularly pregnancy and breastfeeding).
When experimenting with supplements, see if you notice any differences, keep that placebo effect in mind, and be honest with yourself. There’s no instant solution, just experimentation and tangible reactions. Listen to your body, and honor your bio-individuality.
Lastly, with hundreds of brands circulating in the almost 130-billion-dollar industry, it’s important to consider supplement quality. Supplements are not regulated by the U.S. Food and Drug Administration. Thus, there’s a potential for mislabeling, compromised quality, and potential adverse side effects. Always look for the highest-quality products and do your own research to become an informed consumer.