Supplementation seems to be a huge topic nowadays as we start moving out of the worst of this pandemic. Improving our health by strengthening our immune system is on the top of our lists. The problem is, we assume that because supplements are supposed to be natural, they must be fine to take, and you can’t take too much of them.

The truth is, you can get bad reactions to supplements, and there is also the possibility of getting too much of any one micronutrient (which are vitamins or minerals). It’s important to know more about supplementation through basic education and guidance based on current research so you can make informed decisions for your own best interests.

Always consult a doctor before making changes to medications or adding supplements. Some drugs can interact with certain foods and supplements. You should never abruptly stop taking medication and replace it with supplements.

The best way to get the micronutrients — vitamins and minerals — you need is by eating a wide variety of foods (vegetables, fruit, whole grains, milk and alternatives, and protein-rich foods, such as legumes, nuts and seeds, fish and lean meats). A supplement won’t make up for an unhealthy and unbalanced diet. There are, however, some times when people may need a supplement to help them meet their current health needs.

Some situations that might require supplementation:

  • Those who eat a restrictive diet (low-calorie or removing macronutrients), if that diet does not provide enough vitamins and minerals.
  • Women who are trying to get pregnant, who are pregnant, or who are breastfeeding, to be sure they are getting enough folic acid.
  • Those who are sick, injured, or recovering from surgery.
  • Those older than 50 and those living in certain geographical areas, to be sure they are getting adequate amounts of vitamin D.
  • Those who can’t eat a variety of foods, such as people who have food allergies or who eat a vegetarian or vegan diet (e.g. to supplement vitamin B12, iron, and zinc).
  • Where you live may alter the nutrients you are taking in — soil quality, pollution, available crops, etc.

With so many companies advertising and promoting supplements online, it can be very confusing to decide what and how much to take. One thing they don’t advertise is the possible contraindications (interactions with medications) that come with it. Just like drugs, you need to know if the supplement will be good for you to take before taking it.

Taking too much of one supplement can possibly deplete another. Also, some micronutrients need to be taken with other vitamins and minerals in order to be assimilated (absorbed and utilized by your body) properly.

To make it even more complicated, not all supplements have enough bioavailability for you to benefit from them. Meaning not all supplements — depending on brand and quality — are assimilated completely. This is why you should always consult a healthcare practitioner before making big changes with supplements and medications.

According to the FDA (the U.S. Food and Drug Administration), a dietary supplement is any product that is taken orally to add nutritional value to a person’s diet. Supplements can come in tablets, capsules, liquids, pre-mixed beverages, and powders — as well as creams, gels, and sprays.

Supplements contain one, or a combination, of the following:

  • Amino acids
  • Concentrates, metabolites, constituents, or extracts
  • Fibre
  • Herbs or other botanicals
  • Minerals
  • Supplemental protein or carbohydrates
  • Vitamins

Keep in mind that supplements are no longer actively regulated by the FDA. It’s up to the manufacturer to follow FDA guidelines such as ensuring safety, maintaining true claims, and compliance with other regulations. In Canada, the Natural and Non-Prescription Health Products Directorate (NNHPD) authorizes the sale of health products, ensuring their efficacy, safety, and quality.

Natural health products can make only very limited health claims and do not have to provide much safety information on their labels. Always keep this in mind before consuming any natural product in abundance.

Important things to look for in good-quality supplements:

  • Bioavailable formulations — whole foods over synthetics, with no preservatives or fillers.
  • Recommended dosage for desired health benefit or age. Your best approach would be to ask a health practitioner what the appropriate dosage would be for you.
  • Reputable company.
  • Standardized extracts.
  • Ingredients tested in a randomized trial.
  • Vegan or vegetarian capsules.
  • Look for a Natural Product Number (NPN) or a Homeopathic Medicine Number (DIN-HM); this means it meets Health Canada’s standards for safety, quality, and health claims.

Things to avoid when choosing a supplement include:

  • Genetically modified ingredients, such as soybean oil and cornstarch, which are common additives.
  • Hydrogenated oils — may be found in vitamin D and fish oil capsules, as well as in some time-release formulas.
  • Plasticizers — some enteric coatings and time-release capsules contain phthalates.
  • Pesticides, lead, PCBs, and mercury.
  • Unnecessary ingredients such as:
    • Artificial colouring, flavouring, and preservatives;
    • Sodium lauryl sulfate, propylene glycol, povidone, shellac, chlorine, talc, and titanium dioxide;
    • Fillers that may cause gastro-intestinal distress, including lactose, magnesium stearate, sorbitol, and cellulose gluten;
    • Sugars and other sweeteners.

An example of a supplement to keep an eye out for are fish oils. It’s worth it to invest in a high-quality fish oil supplement, due to possible fillers and high mercury/PCBs. The bottom line is that fewer fillers mean safer and more bioavailable supplements.

Always use food first, then determine what you may need to supplement based on the above information. Keep in mind that stress and gut health are also things that can affect the absorption of food and supplements. Work on managing those first, then look into what you may be lacking.

Sources:

Government of Canada. About Natural Health Product Regulation in Canada. Url: https://www.canada.ca/en/health-canada/services/drugs-health-products/natural-non-prescription/regulation.html (accessed Oct. 29, 2021).