Supplements Health or Hack?
Supplements have become a multi-billion-dollar industry, with aisles of health stores and online shops filled with promises of better health, enhanced performance, and longevity. But are these little pills and powders the health boost they claim to be, or are they simply a clever hack to drain our wallets? Having coached people on nutrition for over ten years, I've seen firsthand the confusion and debates surrounding supplements. In this article, we dive into the world of supplements to uncover the truth behind their benefits and drawbacks.
Supplements can indeed be a double-edged sword. On one hand, they can fill nutritional gaps and support specific health goals. On the other, they can be an expensive crutch that doesn’t truly address underlying health issues. Sometimes, supplements can even make matters worse, leading to imbalances or health problems. From my experience, there are times when supplements do little to move the needle, acting more as a psychological comfort rather than a physiological necessity. However, they can absolutely fill the gap and get us across the finish line of our daily nutrient requirements or even help us process nutrients more effectively.
It's crucial to remember that supplements are just that—supplements, not replacements.
They are meant to complement a healthy diet and lifestyle, not substitute for poor habits or imbalanced nutrition. When someone comes to me and asks, “Should I take this supplement?”, I always start with assessing their diet and lifestyle first.
Moreover, we need to debunk the idea that our bodies need a “boost”. This term is 100% a sales and marketing trap. Our bodies are complex and capable systems that generally do not require artificial boosts if we maintain a balanced and healthy lifestyle.
Navigating this landscape requires a clear understanding of when and why to use supplements. Here’s how to discern between a beneficial health boost and an ineffective hack:
Assess Your Diet and Lifestyle: Before turning to supplements, evaluate your diet and lifestyle. Are you eating a balanced diet rich in whole foods? Are you getting enough sleep, exercise, and managing stress? Sometimes, lifestyle changes can make a significant difference without the need for supplements.
Identify Specific Needs: Supplements can be incredibly effective when used to address specific deficiencies or health concerns. For example, if you’re deficient in vitamin D, a supplement can be essential for your overall health. Consulting with a healthcare professional to identify these needs is crucial.
Quality Matters: Not all supplements are created equal. The quality of the product, including its purity, bioavailability, and the absence of harmful additives, plays a significant role in its effectiveness. Research and choose reputable brands.
Monitor and Adjust: It’s important to monitor the impact of any supplement you take. Keep track of how you feel and any changes in your health markers. Be ready to adjust or discontinue use if it’s not providing the expected benefits.
That being said, there are some supplements I believe are necessary for almost everyone:
Protein: Protein is the greatest priority for our bodies when it comes to nutrients. If you're not getting about a gram of protein or 0.8g per pound of bodyweight per day, then supplement. Collagen and whey are great options, while plant-based protein is not so great due to the bioavailability of nutrients - that's marketing.
Magnesium: I recommend a magnesium supplement (400-800mg a day) because we can't get enough of it from most foods, even though it's found in spinach, nuts, seeds, whole grains, and certain meats. Magnesium is crucial for many bodily functions.
Creatine: Take 5g a day. This is not just a “meathead” supplement; the cognitive benefits are also huge. Everyone should be on it, including your grandmother. Take it daily; you do not need to cycle it. While meat contains some creatine, it's not enough to meet the body's needs.
Fish Oil/Omega 3’s: This is nature's defense against inflammation. Unless you eat 10-20 oz of cold-water fish a week, I recommend you take fish oil daily. It helps manage inflammation and supports overall health.
By taking a thoughtful and informed approach, you can make supplements work for you, turning them into a true health support rather than an unnecessary hack.
