Do you need to take all those supplements?

4 things you should think about first

Supplements are harmless right? Well, the answer is a bit more complicated. Most supplements can be pretty safe in small amounts, unless you’re extremely sensitive. The problem is, the industry is not highly regulated. Meaning, pretty much anyone can grab a product off the shelf and start taking it without any advice whatsoever. The wrong product for the wrong person can indeed be harmful. Here are some things you need to think about before starting on supplements. Especially before taking multiple supplements at once.

1. Are you taking the right supplement for you?

   It’s important to identify if you actually need to take anything in the first place. There may be a particular health concern you have or a friend said that they absolutely love the vitamin they are taking and are raving about it. More than that, you might have been bombarded by aggressive celebrity endorsed products online claiming to regrow your hair in 2 weeks. First, ask yourself these questions:

   - Have you had a blood test to identify a nutritional deficiency?

   - Have you spoken to your GP about your health concern?

   - Has a pathology been ruled out?

   - Are you making choices based on online reviews?

   - Has someone been able to identify the root cause of your health problem?

2. Supplements may interact with your current medication

   In most cases, multivitamins aren’t likely to pose any real health risks. Still, it’s important to be cautious when you put anything in your body.

   If you’re taking multiple supplements, have you thought about how they might interact with each other? Such as taking high dose minerals all at the same time - these may compete for absorption. Some supplements may even interact with other medications you’re taking or pose risks if you have certain medical conditions, such as liver disease, are about to have surgery, are pregnant, or about to have a baby. Some supplements haven’t been tested in pregnant & breastfeeding women, so extra precaution may need to be taken.

   Also, Australian regulations for dietary supplements are less strict than prescription drugs. Some supplements may contain ingredients or excipients not listed, and these ingredients may be an issue for some people.

   Some supplements that may pose risks include:

   • Vitamin K, which can reduce the effectiveness of blood thinners

   • Gingko, & fish oil, which can increase blood thinning

   • St. John’s wort, which can make some drugs, such as antidepressants and the oral contraceptive pill, less effective, and also increase sun sensitivity in a person

   • Vitamin C may reduce the absorption of some ADHD medications

   • Beta-carotene and vitamin A, which may increase the risk of lung cancer in smokers

3. Have you spoken to a healthcare professional?

   Your first step should always be discussing your options with your preferred healthcare provider who has appropriate training around nutritional and herbal supplements, since a supplement’s effectiveness and safety may depend on your individual situation and health.

   On top of that, keep these simple tips in mind as you choose a supplement:

   • Take supplements as directed according to the label and your healthcare provider’s recommendations

   • Read the label, including ingredients, and be certain about any drug interactions before taking

   • Be wary of emotionally driven or extreme claims, such as “100% effective” or “works better than anything else on the market”, but more importantly, is the product produced from a reputable source (think qualifications and backed up by science)?

   • Remember that the term “natural” doesn’t necessarily equal “safe”

   • Keep supplements stored properly and away from children

4. Nothing replaces a healthy diet

   You can’t supplement your way back to good health if your diet isn’t addressed. There are of course exceptions to this, such as chronic digestive disorders and other factors leading to reduced absorption of nutrients from the diet. Firstly, get yourself a check up, blood work, a chat about your health issues, then decide if supplements are right for you. Speak to a naturopath or nutritionist about supplemental options. Can you get away with one or two supplements in the short term to correct a deficiency while working on your diet, or do you need to take a few things for longer based on your health needs? These are best discussed with a qualified and appropriate health professional.