Every day it feels like a new supplement comes on the market, promising to fix your sleep/stress/[enter health problem here].
Some of these supplements are more beneficial than others. Some are based on years of extensive research… and others are frankly overhyped and will underdeliver.
We also have the supplements which serve a purpose — but not for everyone. So we spoke to registered nutritionist, Laura Jennings about the different supplements out there and shared some that we should think twice about before taking…
1. Nutrients You Aren’t Deficient In
It’s common to take individual nutrient supplements, such as vitamin B12 or iron. But really you should only take these supplements if you’re not getting enough of it from natural sources (when your body doesn’t produce the right amount, or you don’t get it from your diet).
“Supplementation should ideally address an individual need rather than simply adding more nutrients for the sake of it,” Jennings explains.
So for example, if you’re taking a nutrient like vitamin D or iron when there is no deficiency present, this is totally pointless. Or in some cases, can actually be dangerous. Too much iron, for example, can cause iron overload which can damage your organs.
2. Green Powders
Secondly, Jennings points out that greens powders can contain “impressive looking lists of dozens of ingredients.” These are essentially lots of green vegetables made into a powder form that you can dissolve in water and supposedly, reap the nutritional rewards.
But she says that these ingredients are often in relatively small or unclear amounts. They also shouldn’t be considered nutritionally equivalent to eating vegetables, fruit and other whole plant foods, Jennings adds. “They can be convenient, but for most people I’d prioritise spending that money on a varied diet first.”
3. Electrolytes
It seems that electrolyte blends are everywhere at the moment. They’re sold as everything from electrolytes for exercise, electrolytes for the brain and electrolytes for days off. But in reality, most of us don’t need to take electrolytes — or at least, not every day.
“We naturally get electrolytes such as sodium, potassium and magnesium through food and fluids,” Jennings explains. “For someone doing normal day to day activity, water is generally sufficient for hydration.”
Of course electrolytes can become more useful when we’re losing significant amounts of fluid and salt, such as with prolonged or intense exercise, heavy sweating, exercising in hot conditions or during illness involving vomiting or diarrhea.
“For the average desk-based person, adding electrolytes to every bottle of water is unlikely to provide much additional benefit,” she says.
Are There Any Supplements Everyone Should Take?
Jennings says there isn’t really one supplement that she thinks every American should take. “Individual needs depend on diet, age, lifestyle and other risk factors,” she says. “For example, vitamin B12 supplementation is particularly important for people following a vegan diet, while folic acid is recommended for women who could become pregnant.”
She says to take a food-first approach — so, try and get all your key nutrients from eating a varied and healthy diet. “And only use supplements to address a specific need or nutritional gap rather than taking them ‘just in case,’” she adds.
