Are you taking the latest bottle of magical pills?
It can be really tempting to buy over the counter supplements. There's literally aisles and aisles of them in the chemist and if you don't venture in there, you can pick them up while you're doing the weekly grocery shopping.
Over the counter vitamins and nutritional supplements are often marketed as magical little pills or powders - from boosting energy, growing long and lustrous hair to pain relief. It can be difficult to know which ones are best for you, and when you might need to use some caution.
In Australia, all health supplements are registered with the Therapeutic Goods Administration (TGA). Supplement manufacturers must produce products that meet the guidelines set by the TGA, including the quality of ingredients and ensuring that they do what they say they do. This is an important safeguard that ensures that the supplement you purchase contains the ingredients that are listed on the label in the amounts stated. Supplements imported from other countries are often unregulated and this is a reason that I recommend you only buy Australian products.
So you know the supplement in your hand is top quality, but should you take it?
Nutritional supplements can be extremely beneficial and are frequently part of my treatment plans. There are many reasons why you may need specific nutrients, such as inadequate dietary intake, malabsorption, deficiencies caused by medications, and some health conditions. Carefully prescribed supplements can be a game changer, but their use should be monitored, and there are many instances when caution needs to be taken and in some cases, supplements cannot be given. I recommend that you only take supplements that are prescribed by a healthcare practitioner who has a good understanding of nutrition and biochemistry, but if you do decide to purchase an over the counter supplement, you consider the following:
Most nutrients have an upper limit which is the highest safe dose that should be taken. You should consider this when you take supplements that contain multiple nutrients, particularly if you take more than one supplement. Recently, the TGA has mandated that supplements that contain Vitamin B6 must carry a warning. This is because high doses of the vitamin can cause neurological symptoms in hands and feet, as well as dizziness. Many supplements contain Vitamin B6 in varied doses and toxic levels can be reached without realising it. Other nutrients that you need to be aware of include: zinc, selenium and iodine. Read every label and be aware of the ingredients you are taking.
The time of day that you take your supplements can be important. Some nutrients can assist with sleep and it can be beneficial to take them in the evening, such as magnesium, while others are best taken earlier in the day to avoid sleep disruption, such as vitamin B3. Some nutrients are better taken with food, such as zinc, as they can cause nausea. Minerals such as magnesium, calcium and iron should be taken away from each other as they will compete for absorption. It’s also important to take your nutritional supplements away from your prescription medications, as they can interact with each other.
Nutritional supplements contain nutrients at a specific dose and in a particular form. For example, magnesium supplements come in a variety of forms such as magnesium oxide, magnesium glycinate and magnesium citrate. Some forms are more easily absorbed and utilised than others, including magnesium glycinate and magnesium citrate. Low cost supplements that are available at the supermarket or chemist often contain forms that are less bioavailable and therefore not really cost effective. I recommend that you purchase products that are recommended by an experienced healthcare practitioner with an understanding of nutritional medicine.
All nutritional supplements are designed to provide nutrients that are either deficient or lacking in the diet. There are some instances where long term supplementation is required, but often it is more beneficial to look at the underlying reasons for your health concern. Someone said to me recently that you cannot take a supplement for a poor diet and lifestyle and it really is true - addressing those foundations before you reach for a bottle of magical pills might save you a lot of money and give you long term health and wellness.