Do You Really Need Supplements? Beginner Friendly Guide
Do you really need supplements? It’s tempting to think that popping a multivitamin could solve all our deficiencies, increase my heart health, say goodbye to anxieties, and become a millionaire, right? All of you reading this should know that it sounds absolutely ridiculous to come to that conclusion, let alone act on it. Human nature dictates that we often gravitate towards shortcuts. We love efficiency.
However nothing will beat getting nutrients from good ol’ whole foods. Since we are champions of empathy, sustainability and science, we also understand that sometimes it is unrealistic to hit all of our nutrient targets through whole food. In this blog, we’ll provide beginners with essential insights to help you make informed decisions about supplements.
Most Common Deficiencies Supplements
Iron
Iron deficiency - the most common one among all the micronutrients (vitamins and minerals). This article tells us almost 1 in 3 hospitalized patients in Singapore above the age of 65 were anaemic. This does not take into account the regular folks who go completely undetected as it’s easy to overlook symptoms like weakness, dizziness, pale skin and many more.
Based on this data, the recommended daily intake/allowance (RDI/RDA) for men is 8mg and for women up to 60 years of age is 18mg, pregnant women it is 27mg.
Now, is it possible to increase our levels of iron simply through a diet? Let’s find out.
We don’t know a lot of people who can chomp down organ meats and oysters every single day to maintain their iron levels. As nutrition professionals, we firmly believe that we should always opt for whole foods intervention first, before reaching for supplements. However in this case, we would realistically think that supplementing would be far more effective in improving your health marker, especially if your levels are already low.
A couple of things to note here: calcium (found in dairy), phytates (found in legumes and wholegrains), and tannins (found in tea and coffee) can significantly reduce iron absorption. Now, before you start detoxing your refrigerator of all things dairy and spinach, simply take your iron supplements and iron-rich foods separately from these sources, if you are deficient. For everyone else, please continue enjoying a variety of foods without stressing.
This is also why a multivitamin may not be the best option for increasing iron levels. If it contains calcium, both calcium and iron will compete for the same absorption pathway, hence reducing effectiveness.
On the flip side, Vitamin C can actually increase iron absorption. Pair your steak with a citrus salad, capsicum, or strawberries, have an orange juice with beetroot, or simply pop a Vitamin C fizzy tablet to maximise iron absorption.
Keep in mind that iron has a toxicity level, and exceeding the upper limit can lead to unpleasant symptoms. In addition to dietary changes and iron supplements, patients with severe anaemia or iron deficiency may be advised to consider an infusion.
We strongly encourage anyone experiencing persistent low energy levels to get a blood test, ideally through a haematology department, which will provide detailed results for haemoglobin, folate, and ferritin levels as there are different kinds of anaemia. This will help ensure you receive the right treatment and get back on track as soon as possible. If you want to learn more about anaemia, check out this article.
Calcium / Vitamin D
Many people struggle to meet their calcium needs through diet alone, with a recommended daily allowance of 1000 mg, especially those who are lactose intolerant or following plant-based diets. This article shows that almost 50% of males and 55% of females in Singapore had inadequate dietary calcium intake. In such cases, supplementation can be beneficial.
Vitamin D, also known as the ‘sunshine vitamin’ is particularly important as it helps regulate calcium levels and supports immune function. Most of our Vitamin D comes from sunshine, and very little foods contain it. This means that it can be a struggle for those of us who live in colder climates, seasonal climates, are covered most of the time from head to toe or simply live our lives indoors. In cases like these, if you find yourself deficient in vitamin D, supplementing makes perfect sense.
It's worth noting that while calcium supplements can be effective, they should be taken with caution. Excessive calcium intake may lead to kidney stones or cardiovascular issues, so it’s essential to adhere to recommended dosages. Pairing calcium supplements with vitamin D can maximise their benefits, but it's always wise to consult with a healthcare provider before starting any supplementation regimen to ensure it's appropriate for your individual health needs.
General Health And Wellness Supplements
Magnesium
Based on this article, the RDI for magnesium sits at about 400mg for most adults. When the level of magnesium in the body drops below normal, symptoms may develop due to low magnesium. Symptoms of magnesium deficiency include fatigue, muscle cramps, muscle spasms and numbness, as outlined in this study.
Magnesium is one of those nutrients that will require supplementing if deficient, because it is virtually impossible to meet our RDI/RDA through whole foods. Even the best food sources of magnesium tend to only meet about one-fifth of what a person needs each day. Here are some food sources of magnesium.
There are several types of magnesium supplements, each with unique properties and benefits. Here are some common forms:
Magnesium Citrate: This is one of the most bioavailable forms, often used to support digestion and relieve constipation.
Magnesium Oxide: Often used for digestive support, it has a lower absorption rate and is often used as a laxative.
Magnesium Malate: This form is thought to help with energy production and fatigue, often marketed as a good option for athletes, although there is no sufficient evidence to back this up.
Magnesium Chloride: Easily absorbed orally, it can help with muscle relaxation and constipation.
Magnesium Sulphate: Commonly known as Epsom salt, it’s often used in baths for muscle relaxation but can also be taken orally.
When choosing a magnesium supplement, consider your specific health needs and consult with a healthcare professional to find the right type and dosage for you.
Probiotics
Think of your gut health as the main character - if it’s not thriving then the whole show (overall health) is a flop. Before we dive into supplementing probiotics, check out our previous blog that did a deep dive into all things probiotics (good gut bacteria) and prebiotics (food for good gut bacteria). We love a good, diverse ecosystem in our gut, but before we run off to the store to supplement, it will be useful to know what probiotics are and the different strains that provide different health benefits.
Probiotics are good bacteria and yeasts that reside in our gut; there’s trillions of them. Some of the more common strains found in supplements are:
Lactobacillus
This may be one of the most common ones, often present in most yogurts and kefirs.
Bifidobacterium
These are great to reduce the effects and symptoms of irritable bowel syndrome (IBS). Check out our blog on the low FODMAP diet (here) if you are someone who is struggling with IBS symptoms and you might just find this a useful space to start healing.
Saccharomyces boulardii
A yeast found in probiotics. This can help fight diarrhoea and other digestive problems.
Omega 3
Through this study, omega 3 fatty acids are a type of polyunsaturated fats and are brilliant for improving heart health, brain health and even reducing blood pressure. Our bodies do not produce these fats and it is essential to get them through food and supplements.
There are 3 main kinds available as shown on this study :
ALA (alpha-linolenic acid)
Our bodies are able to convert ALA into DHA and EPA. The RDI/RDA for ALA is about 1-1.6g for most adults (vegans will need double).
EPA (docosahexaenoic acid)
DHA (eicosapentaenoic acid)
Omega-3 dietary supplements include fish oil, krill oil, cod liver oil, and algal oil (a vegetarian source that comes from algae). Omega 3 supplementation can also assist women with PCOS, endurance athletes and a wider range of people. Most fish oil capsules contain 180mg of EPA and 120mg of DHA - take 1-3 a day and you’ll be set if fatty fish and nuts are not a regular part of your diet.
Bonus - Vitamin C & Multivitamins
Some of us swear by Vitamin C tablets to boost our immunity and HPB recommends 85 - 105 mg per day. 1 orange will give us about 70 mg which is a fantastic source. However, does more equate better? There are several micronutrients at play when it comes to the immune system and protection against the common cold - vitamins C, D, E, selenium and zinc. These all work hand in glove. Having said that, Vitamin C is also one of the micronutrients that does not have serious consequences of hitting the upper limit, it is simply excreted out and it also takes really high doses of supplementing to reach peak blood saturation level. If you are someone who is prone to falling sick frequently. Dosing vitamin C daily might help alleviate that as it may decrease cold/ flu duration by up to 25%.
Multivitamin seems like a quick fix for any and all issues, and we’ve established at the start of this blog that we absolutely love quick fixes. This would be a fantastic option if there are quite a bit of nutritional gaps that are not being covered by our diet or if you are in a large calorie deficit. However if you already have a diverse and well balanced diet, a multivitamin will not do much for you and you will be better off getting targeted supplements. And finally a multivitamin still can have missing components such as polyphenols (found in green tea, dark chocolate, tea, and berries) and it can give a false sense of security.
Conclusion
So, do you really need supplements? As frustrating as it sounds, it depends. It will depend on your current diet, lifestyle, accessibility, health issues, budget and many more.
We want to stress the importance of intent and caution. Please don’t rush to purchase all the supplements mentioned in this blog simply because they have potential benefits. The first and most crucial step is to get regular blood tests; for most healthy adults, an annual test is a great starting point.
If you discover a deficiency, consult with your healthcare provider or dietitian to explore your options. After making any necessary dietary adjustments, you can consider supplements to further enhance your health. We hope you found this exploration of supplements insightful. Before you leave, check out this blog to learn more about which health professional may be right for you.
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— Written by our nutritionist, Namra.
