How to Pick a Supplement

nutrition

Jun 7

Expensive urine… that’s what I often hear nutrition experts call supplements (Or the result of taking supplements to be more accurate). On the other hand, you have everyone from doctors to influencers saying they’re an essential ingredient for health.

So, how do you know what to think of supplements? And how do you know which vitamins to choose? After all, supplements are a $149.50 billion industry.

In this blog post I am going to answer the following questions:

What vitamins, minerals, and hormones are worth your consumption? And how to know what to look for in a supplement to make sure you’re getting your money’s worth.

Supplement Terms to Know

Before we go any further, there are a couple of terms you need to know when it comes to vitamins and minerals.

The first is bioavailability. Which is a fancy word for how much of a drug or substance enters your body’s circulation after you consume it and is able to have an active effect.

The next is more of a concept that I want to introduce to frame the rest of this blog post. And that’s the concept of wholism (or holism) and reductionism.

Wholism vs reductionism

In the field of nutrition science, two important concepts, wholism, and reductionism, help us understand how we study the relationship between food and health. These concepts are supported by authoritative research and can be explained in an easy-to-understand manner.

Wholism (or holism):

Wholism emphasizes the importance of looking at food as a whole entity, considering all its components and their interactions. Research studies have shown that whole foods, such as fruits, vegetables, whole grains, and proteins, provide a diverse range of nutrients and bioactive compounds that work together synergistically to support overall health [source].

These foods, in their minimally processed state, retain their natural balance of nutrients and fibers, offering numerous health benefits [source].

Reductionism:

Reductionism involves breaking down food into its individual components to understand their specific effects on the body. Research in nutrition science has demonstrated the value of reductionism in uncovering the roles of specific nutrients.

For instance, studies have isolated and investigated the effects of vitamins, minerals, and antioxidants, providing insights into their impact on health outcomes [source].

Wholism vs Reductionism

Wholism and reductionism represent two approaches to nutrition science. Wholism recognizes the holistic nature of whole foods, considering their comprehensive nutritional profile and the interactions among their constituents. It promotes the consumption of a balanced diet that incorporates a variety of whole, unprocessed foods.

Reductionism, on the other hand, isolates the effects of individual nutrients and compounds, contributing to our understanding of their specific roles in the body. [source] [source]

Try to get the majority of your nutrients from your food

Getting the majority of your nutrients from your food is essential for maintaining good health and well-being. A balanced diet that includes a variety of whole foods provides a wide range of nutrients, fibers, and beneficial compounds that work together to support optimal functioning of the body.

Here are some benefits of getting your nutrients from food:

Nutrient Synergy: Whole foods naturally contain a combination of nutrients that interact synergistically to provide health benefits. For example, fruits and vegetables contain vitamins, minerals, fiber, and phytochemicals, which collectively contribute to their protective effects against chronic diseases. This nutrient synergy is difficult to replicate through isolated supplements.
Bioavailability: Nutrients from food are often better absorbed and utilized by the body compared to synthetic supplements. Whole foods contain natural forms of vitamins and minerals that are more readily bioavailable, allowing for efficient absorption and utilization [source].
Fiber Intake: Whole foods, such as whole grains, legumes, fruits, and vegetables, are rich in dietary fiber. Adequate fiber intake is associated with numerous health benefits, including improved digestive health, reduced risk of heart disease and diabetes, and better weight management [source].
Phytochemicals and Antioxidants: Whole foods are abundant in phytochemicals and antioxidants, which have been linked to various health benefits, including reduced inflammation, improved immune function, and lower risk of chronic diseases [source]. These compounds work in synergy with other nutrients in food to promote optimal health.
Satiety and Weight Management: Whole foods tend to be more filling and satisfying compared to processed foods. Their higher fiber and water content, along with the presence of various nutrients, promote feelings of satiety, which can help with weight management and prevent overeating [source]. Research suggests that a diet rich in whole foods, such as fruits, vegetables, and lean proteins, is associated with a lower risk of obesity [source].
Micronutrient Balance: Obtaining nutrients from whole foods promotes a balanced intake of essential vitamins and minerals. Whole foods naturally provide a mix of micronutrients, ensuring that you meet your nutritional needs without relying solely on supplements. This balance is important for supporting various physiological functions and maintaining overall health.
Mental Health and Well-being: Emerging research indicates that diet quality plays a crucial role in mental health. Nutrient-rich whole foods, such as those found in a Mediterranean-style diet, have been associated with a lower risk of depression and improved cognitive function. [source] [source]

By prioritizing whole foods and obtaining the majority of your nutrients from your diet, you can harness the benefits of nutrient synergy, bioavailability, fiber intake, phytochemicals, and antioxidants. This approach supports overall health, weight management, micronutrient balance, and even mental well-being.

Supplement Forms: Gummy, Tablets, Chewables, Liquids, etc.

Supplements come in so many different forms today. We used to just see them in tablet, chewable, or liquid form. But now they come in gummies and chocolates too. If you’ve ever tried either of the latter forms and felt like you were eating candy – it’s because you were.

A lot of gummy vitamins contain added sugar: between 2 and 8 grams per serving. And that might not seem much, but the American Heart Association recommends no more than 25 grams of sugar a day for women and 36 grams for men [source].

Beyond sugar content, how do you know what form or kind of supplement you should take? Usually, it doesn’t matter. But there are a couple of exceptions where the form makes them more bioavailable, meaning your body is able to absorb them better.

In the following section, I’ll mention which vitamins should be consumed in a particular form. If nothing is noted, then the science doesn’t support one kind over another.

Vitamins and minerals that are (or can be) hard to get from food

Not all nutrients are as easy to get in food. Some vitamins and minerals should be supplemented to make sure you get enough of them.

Let’s look at a few of those.

Vitamin B6

Vitamin B6 plays a crucial role in various bodily functions, including metabolism, brain development and function, and the production of neurotransmitters.

The recommended daily intake of vitamin B6 for adults is 1.3-1.7 milligrams, depending on age and gender [source].

Vitamin B6 is involved in over 100 enzymatic reactions in the body, contributing to the metabolism of carbohydrates, proteins, and fats [source]. It also plays a vital role in the synthesis of neurotransmitters such as serotonin, dopamine, and gamma-aminobutyric acid (GABA), which are involved in mood regulation, cognition, and overall brain function [source].

Vitamin B12

*While both vitamins are essential for overall health, they have distinct roles in the body. Vitamin B6 supports metabolism and brain function, while vitamin B12 is primarily involved in red blood cell production, nerve function, and DNA synthesis.

Vitamin B12 is essential for red blood cell formation, nerve function, DNA synthesis, and the metabolism of certain amino acids and fatty acids. The recommended daily intake of vitamin B12 for adults is 2.4 micrograms (mcg) [source].

Vitamin B12 is necessary for the proper functioning of nerve cells and the production of myelin, a protective covering for nerves [source]. It also contributes to overall energy metabolism and the maintenance of a healthy immune system [source].

*Are B vitamins better to swallow or sublingual?

There’s been a lot of debate over what form a B vitamin supplement should be in. Many argue you should take it in a sublingual (i.e. a tablet that dissolves under your tongue) rather than a capsule you swallow. The reason is said to be that your body absorbs it better when it’s broken down in your saliva prior to it entering your stomach. But research doesn’t support this claim. [source].

It’s safe and effective to consume either a capsule you swallow or a tablet that dissolves under your tongue.

Vitamin D

When your skin is exposed to sunlight, specifically ultraviolet B (UVB) radiation, a chemical reaction occurs, converting a cholesterol compound in your skin into previtamin D3, which is then further converted into vitamin D3 in the liver and kidneys [source].

Vitamin D is actually a hormone rather than a vitamin. It helps your body absorb calcium, promotes bone health, and contributes to immune function. The recommended daily intake of vitamin D varies depending on age, but for adults, it is generally recommended to consume 600-800 international units (IU) per day [source]. But it should be consumed in liquid form because it allows for better absorption and bioavailability in the body [source].

During the winter months in certain states of the United States, the angle of the sun's rays becomes lower, resulting in a longer path through the atmosphere. This leads to a reduced intensity of ultraviolet B (UVB) radiation reaching the surface, which limits the production of vitamin D in the skin [source].

It also depends on the time of year. In the warmer months you’re more likely to get more sun exposure. Plus, for the majority of the United States, the angle of the sun’s rays doesn’t allow your body to create vitamin D.

Vitamin D is essential for calcium absorption, which is vital for bone health and development. It helps maintain proper bone density and reduces the risk of fractures and osteoporosis [source]. Additionally, vitamin D has immune-modulating properties and is involved in supporting the function of the immune system, potentially reducing the risk of certain infections and autoimmune diseases [source].

*Should you take Vitamin D in liquid form?

A liquid Vitamin D supplement is a more effective form because it allows your body to better absorb it. The liquid form has better bioavailability due to its solubility in fats and oils, mimicking the natural way the body processes and absorbs Vitamin D [source].

Omega 3

Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), offer numerous health benefits. They have been shown to support heart health by reducing the risk of cardiovascular diseases, improving blood lipid profiles, and lowering blood pressure. The American Heart Association recommends consuming at least two servings of fatty fish per week, which provides approximately 250-500 milligrams of combined EPA and DHA [source].

Omega-3 fatty acids have anti-inflammatory properties and play a crucial role in brain health and cognitive function, supporting memory and overall mental well-being [source]. They also contribute to the development and function of the nervous system. Adequate intake of omega-3s has been associated with a reduced risk of age-related macular degeneration (AMD), a common cause of vision loss in older adults [source].

Research has demonstrated that fish oil omega-3 supplements can sometimes be prone to rancidity, leading to the formation of harmful compounds called lipid peroxides. Rancid fish oil can have an unpleasant taste and odor, and it may potentially cause oxidative stress in the body. It is important to exercise caution when consuming fish oil supplements by choosing reputable brands, checking for third-party testing for purity and freshness, and storing them properly to minimize the risk of consuming rancid products [source].

Studies have shown that oxidation of fish oil can result in the production of free radicals and the formation of potentially harmful compounds, which may reduce the health benefits associated with omega-3 supplementatio [source]. Therefore, it is advisable to be mindful of the quality and freshness of fish oil supplements to ensure their effectiveness and safety.

Zinc

Zinc is an essential mineral that plays a crucial role in numerous bodily functions. It is involved in immune function, DNA synthesis, cell division, wound healing, and the metabolism of macronutrients. The recommended daily intake of zinc varies depending on age and gender, but for adults, it is generally recommended to consume around 8-11 milligrams (mg) per day [source].

Zinc supports the normal functioning of the immune system, helping to defend against infections and supporting immune response [source]. It also plays a role in skin health and wound healing, as zinc is necessary for collagen synthesis and tissue repair [source]. Furthermore, zinc is involved in the maintenance of taste and smell senses and is essential for normal growth and development [source].

Probiotics

Taking a probiotic can provide several benefits for gut health and overall well-being. Probiotics are beneficial live bacteria or yeasts that can help maintain a healthy balance of microorganisms in the gut, support digestion, enhance immune function, and potentially alleviate certain gastrointestinal conditions. The appropriate dosage of probiotics varies depending on the specific strain and product, so it is best to follow the recommended dosage provided by the manufacturer or consult with a healthcare professional [source].

Probiotics have been extensively studied, and research suggests their effectiveness in improving digestive health, reducing symptoms of irritable bowel syndrome (IBS), and enhancing immune function [source]. They may also provide benefits in managing certain conditions like antibiotic-associated diarrhea and preventing respiratory tract infections [source].

When looking for a quality probiotic, there are five things to look for:

Strain Diversity: Choose a probiotic supplement that contains a variety of beneficial strains, including Lactobacillus and Bifidobacterium species. Different strains have distinct benefits and can target specific areas of gut health.
Colony Forming Units (CFUs): Check the CFU count to ensure an adequate number of viable bacteria in the supplement. Look for a range of CFUs in the billions, as higher counts can potentially provide greater benefits.
Shelf Stability: Consider the shelf stability of the product. Look for supplements that are formulated to maintain the viability of the probiotic strains through proper storage and handling. Some supplements may require refrigeration, while others are shelf-stable at room temperature.
Quality and Purity: Choose a probiotic supplement from a reputable manufacturer that adheres to good manufacturing practices (GMP) and has third-party testing for quality and purity. This ensures that the product contains the stated ingredients and is free from contaminants.
Strain Identification: The supplement should clearly identify the specific strains of probiotics included. Look for supplements that provide the full strain name, such as Lactobacillus acidophilus or Bifidobacterium lactis, rather than generic terms like "probiotic blend." [source]

Turmeric

Turmeric, a spice commonly used in cooking, contains an active compound called curcumin, which offers numerous health benefits. Curcumin has potent anti-inflammatory and antioxidant properties, which may contribute to reducing chronic inflammation, supporting joint health, and potentially providing protective effects against certain chronic diseases. The optimal dosage of curcumin varies depending on the specific formulation and concentration, but studies have shown health benefits with daily doses ranging from 500 to 2,000 milligrams (mg) [source].

Curcumin, the active component in turmeric, has been extensively studied for its anti-inflammatory effects, showing promise in alleviating symptoms of conditions like osteoarthritis and rheumatoid arthritis [source]. It also exhibits antioxidant properties, which may help protect against oxidative damage and support overall well-being [source].

*What form of turmeric should I take?

Curcumin is the active ingredient in turmeric. And your body only absorbs part of it which means some of it passes through the digestive system without being absorbed. That’s why our Life Well Lived Turmeric Capsules contain black pepper. Black pepper contains piperine which helps your body absorb more of the curcumin. Research shows that piperine can increase the bioavailability of curcumin by 2000% [source].

What about a daily multivitamin?

Ever wondered if those daily multivitamins you've been faithfully taking are really worth it? Well, research suggests that for most healthy adults, popping those pills might not offer significant health benefits. A systematic review and meta-analysis of 27 studies involving over 450,000 participants found no association between multivitamin use and a reduced risk of cardiovascular disease or mortality [source]. So, instead of relying solely on those colorful pills, let's focus on maintaining a balanced diet packed with fruits, veggies, whole grains, and lean proteins!

What about magnesium?

Taking magnesium can offer benefits for sore muscles and relaxation. Magnesium plays a vital role in muscle function and can help alleviate muscle cramps and soreness. Additionally, it has calming effects on the nervous system, promoting relaxation and better sleep. The recommended daily intake of magnesium for adults is around 310-420 milligrams (mg) for males and 255-320 mg for females [source].

Magnesium supplementation has been shown to reduce muscle cramps and soreness in athletes and individuals with magnesium deficiency [source]. Furthermore, magnesium's involvement in neurotransmitter regulation and its ability to enhance GABA activity can contribute to relaxation and improved sleep quality [source].

Common supplements to avoid

Melatonin

While melatonin is generally considered safe for short-term use, there are potential dangers associated with its long-term or excessive use. Research suggests that long-term melatonin supplementation can disrupt the body's natural production of melatonin, leading to a dependence on external sources and potential hormonal imbalances [source]. Additionally, melatonin can interact with certain medications and may cause side effects such as daytime drowsiness, headaches, and stomach discomfort [source].

Research has indicated that many melatonin supplements on the market do not contain the amount of melatonin stated on the label. A study published in JAMA Internal Medicine analyzed various melatonin products and found that their actual melatonin content varied significantly from the labeled dosage, with some products containing less melatonin and others containing more than indicated [source]. This lack of consistency in melatonin supplement formulations highlights the importance of choosing reputable brands and seeking third-party testing for quality and accuracy.

The study conducted by [source] analyzed various melatonin products and found significant variations in melatonin content compared to the labeled dosage. The researchers reported that among the tested melatonin supplements, the actual melatonin content ranged from 83% less to 478% more than what was stated on the label. This means that some products had substantially lower melatonin levels, while others had considerably higher amounts than what consumers expected based on the product labeling.

Electrolyte Drink Mixes

Electrolyte drink mixes are created to help your body replenish electrolytes it loses through excessive sweating. They’re okay to use if you’re a runner, engaging in intense workouts, or someone who generally sweats a lot.

But, for those of you who don’t fall into these categories, regular consumption of electrolyte drink mixes may not be the best idea. They often have a lot of added sugar and high sodium content. The last thing you need is unneeded sodium. This will just cause you to retain more water and lead to you feeling bloated (not to mention all the other results of high sodium levels) [source].

Seventy-five percent of Americans are dehydrated. Instead of relying on an electrolyte mix, just drink more water [source].

Conclusion

Not all supplements are created equal. And not all supplements are necessary. Remember, supplements supplement your daily diet. You shouldn’t rely on them for your body’s nutritional needs. Work to get the majority of your vitamins, minerals, and nutrients from the foods you eat. And if you’re lacking in an area, first check to be sure it’s safe to add a particular supplement, and then do your due diligence to be sure you’re making the right decision by taking a supplement.

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