Choosing supplements
Where to start
Making Informed Choices for Your Wellbeing
In the pursuit of optimal health and wellbeing, many of us turn to dietary supplements to support our nutrition and fill potential nutrient gaps. However, with countless options available on the market, it can be overwhelming to navigate the world of supplements and make informed choices. In this journal article I offer guidance and tips to help you make confident decisions when choosing supplements that align with your unique needs and goals.
Assess your needs
Before diving into the realm of supplements, take a moment to evaluate what you are actually trying to achieve. Try to pin down your individual needs and goals. Are you looking to support overall health, supplement your diet with specific nutrients, or address a particular health concern? I appreciate this isn’t always easy, especially if you have little experience or knowledge in health and supplementation. But understanding your objectives will guide you towards selecting the most appropriate supplements for your well-being journey. If you are struggling with this, read on…
consult a healthcare professional
While supplements can be beneficial, it's highly recommended to consult with a qualified healthcare professional, such as a doctor or registered dietitian or nutritionist, before incorporating them into your routine. They can provide personalised guidance based on your health status, existing medications, and potential interactions, ensuring you make choices that are safe and effective for you.
quality and transparency
When choosing supplements, prioritize quality and transparency. Seek brands that follow good manufacturing practices (GMP) and undergo third-party testing to verify the purity and potency of their products. Look for certifications from reputable organisations but just notes these might vary depending on your location. Examples include NSF International or the United States Pharmacopeia (USP), as they signify adherence to rigorous quality standards.
Read Labels and Ingredients
Take the time to read supplement labels and understand the ingredients they contain. Look for products that use natural and recognizable ingredients, and avoid those with excessive fillers, artificial additives, or unnecessary preservatives. Pay attention to the dosage recommendations and any allergen information if applicable.
consider form and delivery
Supplements come in various forms, including capsules, tablets, powders, and liquids. Consider your personal preferences and lifestyle when selecting the form that best suits you. Additionally, assess the delivery method of the supplement. Some nutrients are better absorbed with certain carriers or when taken with food, so be mindful of any specific instructions provided.
Start Slow and Monitor
When introducing a new supplement into your routine, start with a lower dosage and gradually increase it if needed. This approach allows you to monitor your body's response and any potential side effects. Consider it like a case study or an n-1 experiment, me-search, rather than research, but with a similar goal. Keep a record of how you feel, try avoid changing too many things at once and consult with your healthcare professional if you experience any adverse reactions.
Remember, supplements are meant to complement a balanced diet and healthy lifestyle, rather than replace them. Prioritizing whole foods, regular exercise, and quality sleep should remain the foundation of your wellbeing journey. Supplements should serve as a targeted addition to support specific needs or address nutrient gaps, but they are not a substitute for a well-rounded approach to health.
As you embark on your quest for supplements that enhance your wellbeing, empower yourself with knowledge, seek professional guidance, and make choices that align with your unique requirements. By doing so, you can navigate the world of supplements with confidence and make informed decisions that contribute to your overall health and vitality.
Don’t forget…
Our health is the result of our most frequent behaviours, the environments we spend most time in and the company we keep. This means improving our health is best approached as a long-term process of developing and implementing healthy habits. Don’t get sucked into the possible placebo effect of buying supplements. Investing in supplements can lead us to feel like we are doing something positive for our health and therefore lead to us feeling better.
Learn more
When it comes to habits, contrary to popular opinion, there is no average time to develop healthy habits. Studies looked at this have shown the average to be 66 days, however, the exact duration varied widely between individuals which reminds us that there is no one-size-fits-all. Read here to learn more.
In my second book, Your Blueprint for Strong Immunity, I discuss why habits are a cornerstone of improving your immune system.
Check out my first book The Science of Staying Well to discover my favourite ways to nourish healthy immune function.