Making Sense of Supplements: A Comprehensive Guide

Supplements can be a confusing topic. There are many options out there, lots of heavy marketing and ads that over-promise and under-deliver, and it's tough to know what's helpful and what's not. I often get questions from patients about where to buy supplements and what kind to get - and is it fine to get the store brand from the grocery store? It's a huge challenge to find reliable information if you don't know where to start. Today, I want to give you some clues of things to look for to help you find the highest quality supplements.

Why it's so confusing in the first place

Midcoast Health Collective’s Apothecary, Rockland, Maine

The truth is, the supplement industry is completely unregulated. Supplements don't go through the same tests as prescription drugs. This means you might find issues with what's inside your supplement bottle. Incorrect dosage, unwanted fillers, and even contaminants can be problems.

This lack of control and testing for efficacy could explain why some supplements don't seem to work. It might also be why some doctors are skeptical about supplements in general.

So, how do you find good supplements? Look for brands that test their products and watch their supply chains closely. Certifications like NSF International, USP, or the 'GMP Certified' mark can be signs of a good brand. Additionally, using reputable websites like Wellevate or Fullscript to purchase supplements can be helpful. These companies run additional third-party testing on their supplements to ensure that what they are selling is high quality, uncontaminated and contains the ingredients they say they do. We only source from trusted brands at Midcoast Health Collective's Apothecary.

Research is limited

Scientific proof for many supplements and herbs is limited. This is due to the cost and difficulty of carrying out rigorous tests. Just because a supplement lacks research doesn't mean it's ineffective. But it does mean you should be cautious and use it wisely.

Take the herb echinacea for example. Initial research said it had no benefit to treat the common cold. But later, we found out that the study used the wrong part (just the root, as opposed to the whole plant) of the plant and too little of it. So even when studies are conducted, they sometimes lack the appropriate context for the use of the herb they're studying.

That's why health professionals often rely on 'biological plausibility'. This means they use what we know about the body and plants to predict how a supplement might work. When this method of prescribing alongside a comprehensive knowledge of safety and interaction profiles, this can be a helpful way to approach care.

"Natural" does not always equal "safe"

It's important to consult with a healthcare provider when starting new supplements, particularly if you already take prescription medications. Some supplements can interact negatively with medications or underlying health conditions.

For example, St. John's Wort is a wonderful herb that is used for mood support, nerve pain, and antiviral. Since it's used for mood support and works on the serotonin pathway, it is not safe to be used with prescription antidepressant medications that work on the same pathway, as combining the two can increase serotonin to an unsafe level. And, St. John's Wort increases the speed at which your liver detoxifies other types of medications, such as some blood pressure medications or antibiotics, rendering them less effective. This is just one example of why it's so important to consult with a knowledgeable practitioner or resource before starting a new supplement regimen.

The dose and duration matters

The dose of the supplement you take can have a huge impact on how well it works for you. For example, melatonin is most effective for sleep support (for most people) at a dose somewhere between 1 and 3 milligrams. This dose mimics the melatonin that your brain does (or should) naturally produce to help promote sleepiness to help you fall asleep. When taken at higher doses like 10 or 20 milligrams, it actually doesn't work as well to promote that sleepy state.

Additionally, taking too much of certain supplements (or for too long), especially fat-soluble vitamins like Vitamins A, D, E, and K, can cause symptoms of toxicity. Fat soluble vitamins in particular are stored for the long term in your body and can build up over time. While they can be helpful for a variety of different reasons, they can also cause issues if you take too much.

B vitamins provide a good example. Some people might need them long-term due to genetic issues. Others might only need them short-term due to gut health problems. Vegans or vegetarians, who might struggle to get enough from food, might benefit from long-term use.

Not everyone needs supplements.

Sometimes, you might need medication instead. Other times, changes to your lifestyle could be the answer. And still others, investigation and excavation of your emotional landscape is going to help you make the biggest strides with your health. The key is to use supplements in a way that suits your specific needs.

Individual factors, including age, diet, health status, and genetics, can influence how well the body absorbs and utilizes supplements.

It's essential to emphasize that supplements are not a substitute for a balanced, nutritious diet. Whole foods provide a wide range of nutrients that work synergistically for optimal health, which supplements alone can't replace.

Simplicity is key.

Taking too many supplements can cause problems. Supplements, when used effectively, are like signals to the body, helping point it back in the direction it naturally goes on its own in a state of health. When you're sending many signals constantly to your body, it's not only overwhelming to manage from a practical perspective (and expensive!) it can sometimes negate the benefit that each individual supplement might have provided as part of a simpler regimen. Instead, aim to use the smallest number possible for the shortest time necessary. Work with someone who can help you prioritize and streamline your supplements, and trust your body's ability to balance itself.

If you're not sure, talk to a knowledgeable practitioner

To sum up, the use of supplements should be tailored to each person. Understanding your individual health needs is vital, and while not everyone needs them, supplements can play a pivotal role in helping you reach your health goals. When you do choose to use supplements, make sure they are coming from a reputable source. When you have a good understanding of what you are taking, where it comes from, why you are taking it, and how to safely incorporate it into your life, you can make better choices and use supplements effectively to promote lasting health.