As a dietitian I often get asked the question of ‘should I be taking ______ supplement?’ and while I take an individualized approach with each client, here are some key points I consider if a client would benefit from utilizing a supplement.
Can this nutrient in question be achieved in adequate quantities from food alone?
My clients often hear me say "food first" when it comes to supplementation, and that’s for many reasons. First, food is an integral part of life, from physiological aspects to societal elements. Whole foods contain a variety of macronutrients, vitamins, and minerals, so we can get more ‘bang for our buck’ compared to supplements, which tend to be more isolated compounds. Food is also a vital part of society, culture, and identity, so being able to incorporate foods that we enjoy and that have meaning to us is always a priority. Secondly, foods are more tightly regulated than supplements. While there are still occasional foodborne illness outbreaks and issues in our food system, there is far more general oversight for food than for supplements.
Does the research support utilizing this supplementation?
I, of course, believe in research and only recommend supplements that are deemed safe and efficacious for clients. I also consider the financial costs of supplements in relation to the available research. If a supplement has minimal research supporting only marginal positive outcomes, but the cost is astronomical, is it really worth it for this client?
Is the supplement able to be sourced from a reputable source?
Safe supplementation is key. If someone is going to use a supplement, they should choose a brand that is third-party verified and does not use proprietary blends. Proprietary blends mean the company doesn’t have to disclose exactly what is in the blend, and you should know and understand what you are putting into your body. By having third party verification and transparent labeling, this shows a company is taking extra steps to protect the consumer.
So, if, in working with a client, it becomes clear they cannot achieve adequate intakes of the nutrient in question with food alone, the research supports supplementation, and the company (like Gnarly) doesn’t use proprietary blends and has NSF third-party verification, with an affordable product available, then it is something to definitely explore. As always, please remember to consult with your healthcare provider before starting any supplements to ensure they are appropriate for you.
