How to Use Nutritional Supplements to Improve Health

Have you ever walked down the supplement aisle and wondered, “Should I be taking a supplement? What supplement do I need?” These are good questions to ask. But you may get different responses depending on who you ask. Registered dietitians prefer you get most if not all of your nutrients from food. Doctors may tell you there is no health benefit from taking supplements. There are others who will try to sell you on taking a dozen different supplements for everything that ails you. Somewhere in the midst of all this confusion is the truth. We will discuss how to know if you need a supplement and how to choose the best ones.

Supplements range from vitamins and minerals to enzymes and herbals. Amino acids, fatty acids, and probiotics are also popular supplements. But how do you know what, if any, supplement you need? The need for a supplement varies from person to person. Ask yourself the questions below to see if you might need to consider a nutritional supplement.

Are you at risk of a nutrient deficiency?

• Does my diet contain all of the nutrients I need?
• Do I have any gastrointestinal issues that prevent me from digesting and absorbing certain nutrients?
• Do I have diabetes, heart disease, high cholesterol, high blood pressure, cancer or another condition where additional nutrient(s) may be beneficial in therapeutic doses?
• Do I have dietary restrictions such as food allergies? Do I follow a vegetarian, vegan, ketogenic, low-carb, low-fat or gluten-free diet?
• Have I had blood work that shows anemia or another nutrient deficiency?
• Has a registered dietitian looked at my diet diary and identified nutrients that are lacking?
• Do I take multiple daily medications that deplete certain nutrients?

If you said ‘yes’ to any of the questions above, you might benefit from the right supplement. Most of us do not get all the nutrients we need from our diet every day (including dietitians). If we have any health challenges, the need for additional support may be needed even more. For those that follow any type of restrictive diet, there is a good chance that you are missing some key nutrients. Deficiencies can show up in blood work but not always. If you take medication, do you know if it depletes any essential nutrients? If you kept a diet diary for a week, would you notice that some food groups are missing? Does your diet lack variety? My guess is that most of us would have to say yes to at least one of these. The next step is to determine which nutrient we need and the best way to get it.

A registered dietitian is a great resource to help you identify any gaps in your nutrition. As a qualified nutrition professional, the RD is your best resource for dietary evaluation and recommendations. If you believe you could have a deficiency or just need a little extra support, here are my top 5 things to look for when choosing a supplement.

How to Choose a Good Quality Supplement

1. Look for a reputable brand. Brands that have been in business for awhile and stood the test of time are usually doing something right. To find a good quality company, look for a mark or seal of approval from organizations such as Consumer Labs, Natural Products Association, NSF or USP. To find out more about how these organizations evaluate quality, check out this link. Using a dispensary like FullScript also helps to ensure you are choosing from top quality products. To find recommended products and save 15% off MSRP, check out FullScript here.
2. Check the ingredients list. Does it contain the supplement you need in the form recommended? There is more than one form of vitamins A, B, C, D and K. Minerals like calcium, magnesium, iron also come in different forms. What form of the vitamin or mineral do you need? Ask your doctor or dietitian if you are not sure.
3. Read the Supplement Facts. This looks similar to a food label because dietary supplements are regulated as food. The label will tell you serving size, servings per container, nutrients contained, amount of nutrients per serving, percent daily value and other ingredients. It may also have suggested directions for how or when to take.
4. Look for expiration date. This helps determine freshness because many nutrients will lose their potency over time.
5. Look for cautions and warnings. If applicable, this information explains who should avoid or take precautions when taking certain supplements. If you are taking other medications, always consult a qualified healthcare professional before taking a supplement.

With a little bit of knowledge, supplements can be beneficial to those that need extra support that they cannot get from diet alone. My word of caution is do not take in excessive amounts and do not use supplements to replace a good wholesome diet. To include supplements as part of your prevention or treatment plan, choose wisely. Consult with a qualified healthcare professional to make sure you are getting what you need in the right quantities. To good health!

Disclosure: FullScript provides top quality products from certified companies as a direct-to-consumer service at a discounted rate. Using the link provided takes you to my FullScript page and earns me a small commission.