The Sexy Topic of Supplements
Navigating the world of supplements can be overwhelming with the plethora of options available. It's crucial to make informed choices before investing SO MUCH $$ and time in a supplement regimen. Here are some general recommendations to consider before taking any advice that promises a magic fix:
“Supplement” for a Reason:
A supplement should complement your current health regimen, aiding in areas like absorption, addressing nutritional deficiencies, and supporting your lifestyle. Unfortunately, the quality of our food has changed over time. Depleted soil nutrients, highly processed foods, and extended shelf life strip away essential elements.
While supplements can be effective when used correctly, they are not a one-size-fits-all solution. Consider this: are you truly deficient in Ashwagandha? Unlikely. It may offer benefits for a specific period, but it's not a panacea.
Types of Supplements
This list is limited, but here are the most common supplements you will find:
Herbals (including adaptogens)
Vitamins
Minerals
Probiotics (*soil based, S. Boulardii, & Lacto-Bifido Blends)
Botanicals
Dosage
Dosage matters significantly. More is not always better. In some cases, a higher dosage can be detrimental, while too low of a dosage renders the supplement ineffective. Remember, suggested use is just that - a suggestion. Your needs are unique, and they can evolve over time. This is where consulting with an integrative healthcare practitioner becomes crucial.
Forms
A goal is to aim for the most bioavailable and absorbable form. From most absorbable to least are:
Liquid (“liposomal”)
Lozenge
Powder
Chewable
Capsule
Tablet
**My two cents: If you are an adult, do not expect a gummy vitamin to do the trick!
Timing
This depends. Typically, I suggest - whenever you remember! However, there are some supplements that may have a calming effect and aid in sleep, and others that are more stimulating. Again, this is where working with an educated provider will be key.
Additionally, resist the temptation to use multiple supplements at once. Introduce them one at a time to monitor their impact on your well-being. I know its so tempting to do the “shot gun method” and “get better quicker”. Here’s the problem: if you get worse, what was the issue? And if you get better, what helped? My suggestion is taking 1 at a time, see how you feel. Depending on what is absorbed, this may take 30 minutes or 48 hours.
Worsening Symptoms with Supplements
If you experience worsening symptoms, consider potential factors:
Chemical interactions (e.g., underlying conditions, medication interactions, food interactions)
Dosage levels ("Goldilocks" principle - not too high, not too low)
Incorrect nutrient for your body's needs
Quality Insurance
Look for certifications like:
Current Good Manufacturing Practices, “CGMP”
Certified Organic
NSF
Avoid purchasing from third-party sellers. Aka: Amazon. (Please, just for this one thing). Instead, buy directly from the company or reputable supplier.
Conduct thorough research using drug-herb/drug-nutrient interaction checkers:
Always check the company's website for transparency about their product's ingredients and any FDA warning letters.
Reliable Brands to Consider
Throne
Designs for Health
NOW Foods
Ortho Molecular
Cellcore
You can find these trusted brands directly from the company at my Fullscript page or in-store at Recenter. If you need specific recommendations or further assistance, feel free to reach out!
Remember, these suggestions are not a substitute for medical advice. Always consult with a healthcare provider before starting any new therapies.
