Supplements are becoming more and more popular every year. There are supplements for every system of the body and every goal that relates to health. You’ll notice different trends in the marketing of supplements, such as Vitamin C and Zinc sales skyrocketing around allergy season or fat burners and skinny teas flying off the shelves before summertime. While it’s obvious some of these are a waste of money, are any of them worth it?
Supplements make money.
Let’s begin with the obvious: supplements aren’t cheap. Most pills and potions at your local nutrition store end up being a small (or large) monthly bill if you take them regularly. Whether it’s vitamins, protein powders, or anything in between, if it is of any quality, it definitely costs some cash.
Unsurpsisingly, the supplement industry is booming. Check out this article that claims “the global nutraceuticals and supplements market has steadily grown over the past decade and was reported to be worth almost $353 billion USD in 2019.” Yes, that’s billion with a B.
Like I mentioned in the beginning statement, it’s no mistake that vitamin C is marketed around flu season or fat burner pills have their top sales before summertime. These companies know how to market. They take advantage of the negative feelings around how hard it can be to get healthy, make it seem easy & offer it to YOU in just one daily dose!
The problem with ‘quick fix’ supplements & what supplements are actually supposed to do.
I believe that a big reason the supplement industry is so successful is because they know how to market quick fixes. Fat burner pills, skinny detox teas, performance enhancement, protein powders, the list goes on and on and on. There are many readily available supplements that promise to be the one thing that can change your life for the better. But can they really?
Most of the time… supplements are good for literally what their name suggests: supplementing. There’s nothing wrong with this! However, let’s think about what they are supplementing. Are they supplementing a healthy person or an unhealthy person? Why does the person take the supplement in the first place? Let’s break it down more practically.
Supplements that claim to help you lose fat can only do so much- your lifestyle & habits are a major factor. You can take a pill that may suppress your appetite for a little bit, but once you forget to take it (if you haven’t taken control over your habits…) you’ll likely react, binge, and then you’re right back where you started.
Taking immune-boosting supplements is a good thing to do- especially when you expect your immune system to be vulnerable to attack. However, those supplements won’t be doing much if your lifestyle is full of unclean habits, sedentary living, and junk food…
I recently saw a post of someone eating a meal of pizza & chicken nuggets with a multivitamin on the side. The caption went something like… “at least I’m getting my nutrients!” This isn’t quite how it works. The multivitamin likely isn’t doing anything for you in the first place (which we’ll discuss next)- and doesn’t have much to work with if you’re eating food with little to no nutrients.
The elephant in the room… multivitamins.
The majority of people I know take a multivitamin everyday like clockwork. According to WebMD, “about one-third of Americans routinely take multivitamins in the belief that they contribute to good health.” I know I’ve taken them, but I never really know if they do anything. Some people rave about them, others just take them to say they took them. But what exactly do they do for you?
Well… they don’t do much. Research suggests that there is very little benefit to taking the general multivitamin.
The goal of the multivitamin is to “fill in the gaps.” This means to fill in any nutritional gaps or supplement for any nutrient deficiencies you may have. Many people aren’t getting what they need from their diets, so they take a multivitamin.
However, taking a multivitamin alone isn’t doing much at all. The synthetic form of water-soluble vitamins (B & C) will go right through you once the body gets what it needs, and fat-soluble vitamins (A, D, E, and K) need to be ingested with healthy fats in order for the body absorb them. If a multivitamin is of any benefit, it should be taken along with nutrient-rich foods, so the body can deliver the nutrients properly.
Another issue is that many daily multivitamins are synthetically produced. Most of the time, in this vitamin, it’s not vitamin A coming from a carrot or vitamin C coming from an orange. It’s a powder that is produced in a lab, then mushed all together into a tablet, capsule, or mixed with sugar and gelatin to make a gummy.
Is there a problem taking synthetic supplements?
Synthetically produced supplements use nutrients that are isolated. This may or may not be an artificial process, but most of the time we don’t know and they don’t tell us. A supplement that is not synthetically produced would be from a natural, whole-food source- kind of like I mentioned earlier.
These synthetic nutrients mimic real nutrients. For example, you may have heard that ascorbic acid is vitamin C. True- to a point. Ascorbic acid is synthetic vitamin C. It doesn’t come from oranges or lemons. It mimics what comes from those foods and is made in a lab.
The safest option is to find out more information on the production and ingredients of a supplement. If you can find supplements based on whole foods rather than synthetically produced, that’s fantastic. Some synthetic supplements may be helpful if you have a condition and cannot source whole-food based supplements.
Who may supplements be good for?
First of all, if you’re wondering what supplements are safe, seek out your primary care provider before taking my advice. I’m no doctor- which is what I talk about here in my disclaimer.
If you have a nutrient deficiency, taking that specific nutrient may be beneficial. Other groups include the elderly or pregnant/breastfeeding women or anyone who requires more than usual nutrients to sustain life. Some people may use a certain supplement to prevent disease that is common to their genetic makeup.
All of these things are understandable, but also- many people just want to improve their overall health! There are so many reasons to take supplements. And really, there’s nothing wrong with that. They very well may help anyone! However, it’s important to make sure your diet is good and you know where you’re getting/what ingredients are in your supplements.
As you’ll read later, many supplements that are derived from whole foods (such as liver supplements, collagen/bone broth supplements, garlic, herbs, etc.) also provide the body with plenty of nutrients. If you are seeking out a certain nutrient, do some research to find what foods are packed with it and find a supplement based on that!
Here’s my advice & recommendations for a healthy lifestyle and supplement usage
Follow the ‘food first’ rule.
As I mentioned above, supplements are called supplements for a reason. If you take all the vitamins and minerals but have a crap diet, supplements likely won’t do much for you. Follow the ‘food first’ rule, where your priority is not the supplements you take but in the meals that you eat every day. Remember, the supplements can literally just supplement your meals!
This is simple yet difficult for many. Choosing foods that are nutrient-dense and whole is a good place to start. A hearty protein source surrounded by healthy fats and veggies is always a good meal that provides lots of nutrients. Try to be creative with your meals & learn how to incorporate more foods that are natural and provide the body with a boost.
How to choose supplements
I’m all about food first before any supplements, but if you want to add some supplements to your routine, continue reading. Yes, even if you’re eating all the nutrient-dense foods, there’s a chance you aren’t getting all the nutrients you can. There are some foods that are powerhouses of nutrients but are harder to incorporate into meals. This is a good place for supplements to come in.
I’ve learned to incorporate supplements that are derived from whole foods, rather than synthetic vitamins, minerals, or nutrients. Many of these supplements supply vitamins, minerals, and even more benefits for all-around health. Read below to find my recommendations.
My favorite supplements & their benefits
- Collagen Powder
- Collagen is a natural protein that is found in both animal and human skin, bones, cartilage & so on. It’s packed with amino acids and plays a big part in cellular health & repair. Being that it’s naturally a protein- you guessed it- it has a lot of protein, along with other possibile benefits such as supporting skin, hair & joint health. Many collagen powders are flavorless, so it’s an easy protein boost to your coffee or morning elixir. Pro tip: it’s good to take collagen alongisde vitamin C so the body can absorb it properly.
- Collagen is a natural protein that is found in both animal and human skin, bones, cartilage & so on. It’s packed with amino acids and plays a big part in cellular health & repair. Being that it’s naturally a protein- you guessed it- it has a lot of protein, along with other possibile benefits such as supporting skin, hair & joint health. Many collagen powders are flavorless, so it’s an easy protein boost to your coffee or morning elixir. Pro tip: it’s good to take collagen alongisde vitamin C so the body can absorb it properly.
- Cacao Powder
- Cacao powder is a natural, cold-pressed powder that is packed with magnesium. It is a great alternative to cocoa powder and is often in powder or capsule form. I like to add it to smoothies or make a healthy hot chocolate with it. It’s known as a superfood because it is dense with vitamins and minerals. Cacao powder is a great way to fulfill your chocolate cravings while providing your body with the nutrients it needs.
- Ashwaghanda
- Ashwaghanda is an adaptogen, meaning it helps the body adapt to stress. You can find it in powder or capsule form, or in some herbal tea mixes. It helps the body to calm down, react better to stress and can aid in sleep health. It can also help with your adrenal health. Ashwaghanda is often suggested to help with caffeine dependence.
- Ashwaghanda is an adaptogen, meaning it helps the body adapt to stress. You can find it in powder or capsule form, or in some herbal tea mixes. It helps the body to calm down, react better to stress and can aid in sleep health. It can also help with your adrenal health. Ashwaghanda is often suggested to help with caffeine dependence.
- Trace minerals
- Trace minerals can be super beneficial. If we aren’t growing our own food… it’s likely our bodies lack minerals. This is due to the nutrient depletion of the soil- therefore, some nutrient depletion of fruits & vegetables. Adding in trace minerals, which are often are derived from water, can boost your nutrient intake and help balance out your body’s systems.
Supplements that aren’t supplements
Remember when I mentioned food first? You can treat some foods like supplements! Here are a few methods I love that use real foods for the supplemental benefits they provide. Please note- you can also find these things as supplements in capsule or powder form!
Adrenal Cocktail
The adrenal cocktail is flooding the internet right now- and for good reason. It’s super simple & is a great way to replenish the body’s minerals. The focus is to balance blood sugar and recharge the adrenal glands which help with blood pressure, stress response, and metabolic regulation. It can help this along with with energy levels and digestion in an easy and uncomplicated way.
There are several ways to make an adrenal cocktail, but all of them have a similar recipe base: a balance of potassium, sodium, and vitamin C.
There are several adrenal cocktail recipes. I usually use 1/2 cup of orange or lemon juice for the Vitamin C source, sea salt for sodium and coconut water or coconut milk for potassium. You can also add in trace minerals (mentioned in above supplements) for boost to the adrenal cocktail, providing the body with all the minerals it needs.
Liver shots
Liver, such as beef or chicken liver (I know, kinda gross- bare with me), is one of the most nutrient dense foods on the planet. It’s one of the only most bioavailable sources of vitamin A, and is also packed with several other vitamins and minerals that you just wouldn’t get from a big salad. There are very few foods that compete with the nutrient-makeup of liver.
While liver isn’t the most common to cook and serve at the dinner table, there’s a strong argument for it to make it’s way into your diet. It’s also very affordable, being that it isn’t the most attractive piece of meat.
If you’re uncomfortable incorporating cooked liver into your diet, you can buy liver supplements. There are so many options out there- often they are capsules of dehydrated liver. You can also, for cheaper, make your own…
I’ve seen many people chop it up into small pieces (yes, raw), leave it in the freezer for a couple weeks (for safety purposes), and then regularly swallow a small piece with some juice- just like a supplement. I would imagine you can do this with cooked liver as well. Letting it thaw a bit before swallowing may make it a little easier on the way down. This is a great option if you don’t like the taste, but don’t want to spend a bunch of money on supplements. If you want to read more on this, check out this article.
Oysters
Oysters are packed with minerals in high concentrations such as zinc, iron, selenium, and manganese. They also have plenty of vitamins and other minerals in smaller amounts. Being so high in protein, they’re a very hearty snack. You could basically call them nature’s multivitamin. Raw, baked, sauted, you name it. Oysters are a fantastic source of nutrients and can easily be incorporated into your diet especially if you live close to the water. Pro tip- oysters are 12 for $12 at most Whole Food’s on Fridays (not sure if this is all whole foods or just in my area- I would call and check).
Bone Broth
Bone broth is a superfood. It’s packed with protein from the gelatin and collagen (yes- a natural source of the collagen mentioned above!) and has several healing nutrients that are amazing for the body. Bone broth also has gut-healing properties. It improves digestive health and provides the body with several nutrients that can improve the gut microbiome.
Bone broth is often available at the store in the broth section or refrigerated section. You can also make your own with herbs, lemon, & leftover bones from chicken or buy bones from your local butcher. This is another very affordable option that provides your body with plenty of nutrients.
Garlic
While you can eat a clove of garlic and reap the same benefits, sometimes (in my humble opinion) taking a capsule of it is also a good option because just eating it can 1. be spicy and 2. impact how you smell after- lol. However, regardless of how you choose to do it, garlic is a powerhouse for your immune system. If you’re feeling down, incorporate some extra garlic in your meals or have a clove covered in some honey alongside some orange juice (or your adrenal cocktail!). It’s an easy, cheap and effective immunity boost.
See where I went with that? There are plenty of sources that carry nutrients naturally that actually have more vitamins and minerals than a multivitamin! While some supplements are on the pricier side, there are also cheaper options that you can incorporate to your regular routine. Likely, these options will do more for you than the vitamin packs many of us are spending money on monthly.
Thanks for checking out this week’s post. Much love, and see ya next blog.
So interesting and true! Good information.