Uncovering the Truth About Supplements

There’s a plethora of supplements on the market today, with most raving about their natural ingredients and guaranteed health effects. While certain supplements can benefit your health, some are overhyped, overpriced and don’t deliver on their promise of boosting your health. We know that navigating supplements can be difficult, but we’re here to help.

Keep reading to learn what you need to know, including which are backed by science, which to avoid and determining what’s right for your needs.

Why Supplements Are So Confusing

The world of supplements is both fascinating and overwhelming. Whether you visit your local nutrition shop or grocery store, you’ll likely be met with hundreds of different supplements to choose from, with some claiming to offer the same benefits at differing prices. So why are there so many to choose from? The Food and Drug Administration (FDA) provides limited regulation of supplements, allowing manufacturers to create and sell products without proving supplement quality standards, such as safety and effectiveness, leading to many similar products. And more often than not, this leads to marketing confusion and leaves you feeling unsure about which one to choose, or if they’re effective at all.

Correcting True Nutrient Deficiencies

There are certainly some supplements that are highly effective in helping you correct nutrient deficiencies. But the most important thing is to view supplements the right way. Many dietitians today promote a mantra of “food first.” This idea is rooted in the fact that nutrient-dense foods provide your body with a variety of essential vitamins and minerals. Whole grains, fruits and veggies provide many bioactive compounds and various sources of dietary fiber that you can’t get through supplements. “Food first” means that supplements aren’t intended to replace nutrient-dense foods; rather, they can supplement your nutritional needs. Before taking supplements, focus on eating a nutrient-rich diet.

Supplements Backed by Strong Research

When deciding the best supplements to take, it’s important to focus on those backed by extensive research. To make it easier, we’ve put together a list of evidence-based supplements for your reference. These supplements include:

• Calcium: Promotes stronger bones, reduces bone loss and supports your muscles and nervous system
• Magnesium: Supports energy creation, protein formation, gene maintenance, muscle movements and nervous system regulation
• Omega-3 fatty acids: Supports heart health, brain health, cellular structure and carries anti-inflammatory effects
• Vitamin B12: Essential for nervous system support, red blood cell formation and DNA synthesis
• Vitamin D: Vital for bone health, immune function and mood regulation, and promotes calcium absorption

While all of these supplements are safe to consume and backed by science, they can also be found in a nutrient-rich diet of whole foods. Before taking supplements, do your best to get these vitamins and minerals through foods like salmon, fortified milk, yogurt, eggs, leafy greens, cheese and legumes.

Supplements That Are Often Overhyped

Sometimes, whether it’s through word of mouth or a social media buzz, supplements can become overhyped. And oftentimes, these overpriced supplements over-promise and under-deliver on their claims. Supplements that are often overhyped include:

• Branched-chain amino acids (BCAAs): Often marketed for muscle growth, but aren’t needed if you consume enough protein daily
• Detox supplements: Marketed to cleanse the liver, kidneys and gut, but they aren’t necessary since the liver and kidneys naturally detoxify the body
• Fat-burner supplements: Research indicates effects are minimal and don’t lead to desired fat loss
• Green powders: Promoted as replacements for vegetables, but lack the necessary fiber and phytochemicals found in food
• Testosterone boosters: Promoted to increase muscle mass, bone density, boost energy and mood, but research shows no significant improvement when taken
• Vitamin C: Promoted to support immune function and provide antioxidant protection, but isn’t needed for those with a balanced diet; the body expels excess vitamin C

It’s best to talk with your doctor before taking any supplements to determine their safety and effectiveness.

How to Decide Which Supplements Are Right for You

It’s important to remember that everyone is on their own health journey with unique goals and needs. Because your health is so personalized, it’s best to talk with your primary care provider to determine which supplements are right for you. Our compassionate primary care providers are happy to help you create a personalized nutrition plan, along with any additional supplements that may help you reach your goals. Independently researching online is a great first step, but it’s best to rely on your doctor, who analyzes your blood work and familial health history, to determine your supplement needs.

Your Ever-Present Health Partner

While the world of supplements can feel daunting, you never have to venture into it alone. At UChicago Medicine AdventHealth, we’re committed to walking alongside you on your journey to wholeness and answering any questions you may have about supplements while providing expert guidance.

Find a doctor near you for the compassionate, personalized health care you deserve.