How to Know Which Supplements You Should Actually Be Taking

And the ones that are probably a waste of money.

By Abigail Malbon
25 January, 2019
How to Know Which Supplements You Should Actually Be Taking

Knowing what are the best supplements to take can seem like a minefield. Not only are the numbers and letters mind-blowing (C or D? B12 or Q-10?), you have to consider which ones are actually worth the money.

But how are you supposed to know? Before you begin to decide what you need, make sure you’re buying supplements from a trusted brand. Food supplement companies don’t have the same manufacturing procedures to adhere to as pharmaceutical companies, however some choose to be approved to the same standard so that they can assure their safety – and this is where you should be shopping. Read descriptions and small-print on anything you buy, and if possible speak to a doctor first.

Claire Barnes, nutritional therapist for Bio-kult, told Cosmopolitan UK: “Be wary of supplements which have added excipients such as artificial colours, flavours and preservatives.”

If you’re wondering whether it’s even worth the hassle, you’re not alone. But Claire explains: “Whilst many required nutrient levels should be achieved through a healthy diet, certain nutrients are difficult to achieve through diet alone. In the UK magnesium levels in our foods are falling which may be due to acidic soil and unbalanced crop fertilisation.”

The good news is there are ways to help boost this and more. Here's what the experts say about whether it's worth splashing the cash:

If you’re starting a high-intensity exercise plan

Verdict: Be sceptical

You might think that pricey protein supplements are necessary after a workout, but that's not necessarily the case. Azmina Govindji, award-winning dietitian and media spokesperson for the British Dietetic Association tells Cosmopolitan UK: “Protein supplements for sports may be trendy, but they are generally not needed. Eat a range of foods that include natural sources of protein such as lean meat, eggs, fish, tofu, nuts and dairy products, and make sure you’re getting enough calories so you make use of the dietary protein for muscle recovery.

“If you’re doing very high intensity training, you might find it more convenient to use protein shakes on the go, or from other protein products after an intense session. These are meant as a supplement to your meals [not instead of meals] and it’s best to get your protein from real food. [A varied diet] will give you essential vitamins and minerals you may not get from a commercial product. Eating too much protein may have long term harmful effects.

“Vitamin C contributes to maintaining the normal function of the immune system during and after intense physical exercise, but eat your five a day and you’ll be getting more than enough!”

Verdict: Supplements could help

Azmina says: “Tiredness can be caused by low intakes of certain nutrients. For example, low iron intakes can mean your blood haemoglobin levels are low. You need haemoglobin to help transport oxygen around your body, and not enough can make you feel tired and breathless. B vitamins help you release energy from food, and several nutrients contribute to reduction of tiredness and fatigue, for example, vitamin C, iron, and vitamins B2, B6 and B12.

"But that doesn’t mean if you’re tired you should reach for the supplements. It’s best to talk to your GP - a simple blood test can check if you’re anaemic, in which case you’re likely to need iron supplements. And many foods contain B vitamins – e.g. whole grains, fortified breakfast cereals and eggs."

Claire also agrees that tiredness could be a sign you need to see your GP: “Many people suffering with chronic fatigue syndrome report gastrointestinal symptoms and irritable bowel symptoms which suggests the gut microbiome could potentially have a role in chronic fatigue,” she explained. “The gut microbiome is also involved in our energy metabolism and our circadian rhythms (sleep/wake cycle).

“Encouraging a diverse and beneficial microbiome through eating fermented foods, such as sauerkraut, kombucha tea and live yogurt as well as supplementing with a multi-strain live bacteria supplement, such as Bio-Kult Advanced 14 strain, could help to improve nutrient levels in the body and increase energy."

 

Verdict: Supplements will help

“SAD has been associated with low serotonin and low vitamin D levels,” Claire says.

“Between October and April in the UK we cannot get adequate amounts of vitamin D from the sun and it is now well known that many of us in the UK are deficient. Vitamin D supplementation during the winter months has been shown to improve mood and is recommended as adequate vitamin D cannot be obtained from food alone.”

Verdict: Supplements could help

Azmina says: "Lots of blood loss during periods can mean your iron levels are compromised. Women absorb iron more efficiently than men for this reason, but if you’re not eating enough iron-rich foods (for example if you’re on a vegan diet), you may benefit from an iron supplement.

Verdict: Be sceptical

Vegans are in luck. Claire explains: "There is no supplemental substitute for eating vegetables. Ideally vegetables should make up half of each meal and should include a spectrum of different colours. Vegetables provide vitamins, minerals, phytonutrients as well as fibre. The average amount of fibre eaten daily by an adult in the UK is approximately 20g for men and 17g for women. Given that the recommended level of fibre intake is advised to be 30g daily, the average adult is still well below reaching this target.

A high-fibre supplement such as Lepicol containing psyllium (a gentle dietary fibre), inulin (a soluble fibre) and live bacteria could help boost daily fibre levels.

Verdict: Be sceptical

"If you keep getting sick, it’s likely that your immunity could do with a helping hand," Azmina says. "Best to speak to your GP first, so they can provide a diagnosis.

"Also see a registered dietitian who can assess your eating patterns and advise you on any changes that are needed to supply you with the right mix of nutrients that help you resist infections.

"Vitamin D is the one supplement that you really must have – amongst other things, it helps keep your immune system functioning normally. If you’re unable to eat a varied diet, a supplement of zinc and vitamin C in the winter may be helpful."

Verdict: Supplements will help

Azmina says: "Folic acid is absolutely essential for any woman trying for a baby and for the first 12 weeks of pregnancy. Take 400micrograms a day. It helps to reduce risks of spina bifida in the foetus.

"A daily supplement of 10micrograms of vitamin D is also necessary, especially during the winter months."

And Claire agrees. "Folic acid is well recognised as an important supplement to take in early pregnancy to reduce neural tube defects in infants," she says. "In actual fact, pre-conception is the ideal time to take folic acid as the neural tube develops during the first few weeks of pregnancy, often before the mother even knows she is pregnant."

Verdict: Supplements could help

Claire explains: "Beneficial bacteria in the gut produces acids which help the body absorb minerals. Often in those with an altered gut flora, such as individuals with IBS, minerals such as magnesium, zinc and iron are not so well absorbed which could lead to deficiencies.

"A recent study reported that a large proportion of those with IBS are vitamin D deficient and supplementation may help improve their symptoms and wellbeing.

"Many studies have reported significant improvements in IBS symptoms when taking a live bacteria supplement. They appear to have beneficial effects in reducing bloating, abdominal cramps, improving bowel motility, while also having a beneficial effect on stress, anxiety and mood.

Verdict: Supplements could help

Claire says: "Milk and foods with a high glycaemic burden are often reported as food triggers for acne. Therefore eliminating milk and introducing a low GI diet could be of benefit. Supplementing with soluble fibre could help reduce insulin levels.

"Zinc is a micronutrient that is essential for the development and functioning of the human skin. Studies have shown that many acne sufferers are deficient in zinc.

"If taking supplemental zinc long-term look for a supplement that combines zinc with copper as copper levels can be reduced when taking zinc over a long period or at high levels."

Visit your GP for personalised advice on which supplements you need to take.

Credit: Cosmopolitan
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