Should you be taking supplements?

You can't out supplement a bad diet.

Chances are you take one kind of supplement or another, or at least you try to remember to take them.

Multivitamins, probiotics, Vitamin C, Vitamin D, digestive enzymes, the list goes on. At some point you’ve heard or read that you should be taking some kind of dietary supplement in order to keep yourself healthy.

But is that true?

The supplement industry in the U.S. alone ranges from $40 - $60 billion dollars a year. Unfortunately, it is an industry that is largely unregulated, meaning the supplement you are taking may or may not be made from the best ingredients, could contain unlisted ingredients and could have different nutrient levels than is listed on the bottle.

Yes, that 1,000mg vitamin C tablet you take could actually have 125mg, or 12,000mg. Or sawdust.

Most of the supplements we take do almost nothing for us, because they are nutrients your specific biology is in need of. They may not be harming you, but they're probably not doing you much good, either.

Just so we’re all grounded in the same reality about the supplement industry, that’s not to say that all supplements are snake oil or a waste of money.

Should I be taking supplements?

I always tell clients supplements are meant to supplement a nutritious diet and healthy lifestyle. They aren’t meant to replace nutrients from whole foods or make up for the fact someone only eats ramen noodles and McDonald’s milkshakes.

Most often, I recommend supplements to clients to address a specific nutrient deficiency, such as vitamin D, or to help with a specific issue, such as low stomach acid or sluggish bile.

So, like many answers to great questions, the answer to “what supplements should I be taking?” is it depends.

Most of us are deficient in one nutrient or another. A multivitamin can be a good place to start, but without knowing what you are deficient in, you may be wasting your money.

Some supplements get really trendy and people throw down wads of cash for the next big thing that is going to make them young and beautiful again. When they don't get the expected results, people often double down and supplement harder. looking at you, biotin and collagen. (Seriously, the global biotin market is expected to hit nearly a BILLION dollars by 2028 folks.)

That’s not to say biotin or collagen don’t work as advertised. Biotin (vitamin B7) is necessary for healthy hair and nails as well as the metabolization of protein, carbohydrates, and fats.

Collagen is protein from the bones, skin and connective tissues of animals and fish, and is broken down in the body to provide amino acids for our own healthy bones, skin and connective tissues.

Both of these supplements can be super helpful for someone experiencing hair loss, say, or dealing with achy, creaky joints.

But neither supplement will provide any benefit whatsoever unless you are deficient in those specific nutrients.

How do I know I’m deficient in something?

The best way to know is to test. A hair tissue mineral analysis (HTMA) will give you a snapshot of your nutrient levels for magnesium, manganese, potassium, etc.

Blood tests for specific nutrient deficiencies, like vitamin D can be easily ordered online through companies like Everlywell.

The easiest, cheapest and admittedly least scientific way is to take the supplement for a period of time, say 30 to 60 days, and see if things improve.

Do you notice your hair is thicker after taking a biotin supplement? Do you notice your knees don’t creak as much when you put collagen in your coffee every day? Maybe you have improved focus and energy after taking an Omega-3 fish oil.

Ultimately, testing and trial and error will tell you what you need to know. Good health coaches (like yours truly) can help guide you to the right supplements to test and address your issues.

What supplements are in my cabinet

I actually don’t take a ton of supplements every day. Usually, it depends on the season, if I did an especially tough workout that day, or how I’m feeling generally.

Daily:

• Desiccated beef organs. Liver and other organs contain heaps of nutrients and minerals like zinc, vitamin A, and iron in the forms and amounts most useable to humans. Think of this like a multivitamin, but from nature.

• Electrolytes. Minerals like magnesium, potassium and calcium are electrolytes, helping regulate muscle contraction, electrical balance and fluid exchange in our cells. If you feel dehydrated, it’s because you need more electrolytes.

Several times a week:

• Magnesium glycinate. Magnesium is especially useful for regulating muscle contractions, and really helps to prevent twitchy legs at night. The glycine it is bound with is also great for falling and staying asleep.

• Zinc. Immune boosting is one of the biggest benefits of zinc. I take it if I am feeling a little run down, or if I think I might need a little immune boost. Zinc is also essential for testosterone production so I take it to stay topped off.

When I need to:

• GABA. A neurotransmitter that helps to stimulate calm, GABA helps you keep your cool during a big presentation, or even just calming down after a stressful day.

• Vitamin D3/K2. I tend to take Vitamin D3 seasonally, since our bodies make it when exposed to sunlight. I get a lot more sun in the spring and summer, but supplement more in the fall and winter. D3 is important for everything from bone health to immune function, energy production and more. K2 works together with D3 to help promote healthy bones.

Are there supplements everyone should take?

I really try not to generalize and say things like “everyone should be doing this”. Nutrition is so personalized that it is almost impossible to recommend one thing that will help everyone.

One of the biggest benefits of working 1-on-1 with me is the personalized supplement protocols we put together based on your individual needs.

In addition to personalized dietary and lifestyle protocols, supplement recommendations are tuned to address nutrient deficiencies and other imbalances that may be holding you back from optimal health. We revisit each protocol regularly, and step back from the supplement as issues resolve.

P.S. I have openings in my Men’s Health & Metabolic Fire 1-on-1 coaching program! If you or someone you love is interested in learning more, set up a free 15 minute consult call to get started.

Disclosure: As part of my nutrition coaching practice, I operate a supplement storefront through Fullscript. All links to supplements go to products in my shop. While I offer competitive pricing, clients are under no obligation to purchase supplements from me. This content is not affiliated with nor sponsored by Fullscript or any brands mentioned. I was not compensated in any way, all recommendations are my own.