Why you (probably) don't need to take all the supplements that you do!

Calcium, Magnesium, Vitamin C, Turmeric, Glutamine… the list goes on and on. The number of different supplements that you can buy and consume is enormous - and you could easily fall into the trap of believing you actually need to take all of them in order to be ‘healthy’. However, most supplements you take are likely providing no benefit to your health whatsoever - meaning all you are actually doing is wasting your money!

There are a few exceptions to this rule, which I will come onto shortly, but in general, most supplements simply aren’t worth the money you spend on them. You see, when it comes to most vitamins and minerals we need, there is no ‘supercompensation’; that’s to say, you don’t get more benefits the more you have - once the levels in your body are sufficient, there’s nothing to be gained from consuming extra. For that reason alone, most supplementation becomes unnecessary, particularly if you already have a nutritious diet.

You see, most Vitamins and Minerals we need can be obtained through a varied and nutritious diet. So, if you are eating a variety of vegetables, fruit, whole grains and dairy products, there should be no need to take lots of supplements as well - as most of your micronutrient targets will be reached through diet alone. If you aren’t eating a varied and nutritious diet, I would personally recommend focusing on that, rather than supplementation, as it will be both more affordable and more beneficial in the long term. And, if you are deficient in any micronutrient, which can only be properly diagnosed through medical tests, then your Doctor will likely prescribe you any necessary supplements anyway.

The bottom line, when it comes to most supplements, is that you are simply ensuring you have very expensive urine, as you excrete most of what you consume for no added benefit. That’s not to mention that many supplements market themselves on benefits that there is no evidence to support actually existing! And even in the case of protein supplements, which are backed by evidence and can be extremely effective: if you are getting enough protein through your diet, there is no added benefit to be had from taking them.

However, there are a few supplements many people can benefit from taking regularly:

1. Vitamin D: It is estimated that close to 50% of the world’s population is deficient in Vitamin D. Our primary source of Vitamin D is sunshine, so especially during winter months, the vast majority of us will benefit from supplementing Vitamin D. However, this is something your Doctor can diagnose, and also supplement for you.

2. Fish Oils (EPA/DHA): Unless you consume oily fish, such as salmon, 4-5 times per week, you could probably benefit from supplementing Fish Oils on a daily basis. They reduce the risk of long-term disease, have cardiovascular and potential strength benefits, and may assist weight loss.

3. Vitamin B12 (for vegetarians/vegans): This Vitamin, which is important for the production of RBCs and DNA, is found almost exclusively in animal products. For that reason, those following a vegetarian or vegan diet will struggle to consume it in sufficient quantities, and should therefore consider supplementation.

So, rather than wasting your money on lots and lots of (ultimately useless) supplements, spend your time and money on:

• Visiting your Doctor to test for any deficiencies that require supplementation (which they can prescribe)

• Ensuring your diet is highly nutritious and varied in order to hit all of your nutrient requirements

• Not believing every dubious claim about a new ‘amazing supplement’…