This is a conversation many people have very different opinions on. Some people swear by the supplement cupboard that they have, stuffed with containers of many different products. Others believe that there is no need to have supplements if you are taking the time to create balanced meals and have no deficiencies or medical conditions that cause lower absorption of certain vitamins or minerals. Then there is that middle ground, where some people swear by certain supplements that everyone should be taking. So, what is the healthiest thing to do regarding supplements?
Let’s start with the easiest bottom line: if you are a healthy adult with no known deficiencies, there is no reason to take a multivitamin/mineral combination. Most commonly, the combinations of one-a-days counteract each other. You are wasting your money and could possibly be doing more harm than good. American and Canadian cancer societies and Heart Associations all agree that one-a-days do not prevent diseases. They all agree that a healthier and balanced diet will do more, even without the one-a-day.
Fish oils: Originally, fish oils, which are high in omega-3s, were thought to assist with cognitive decline and prevent heart disease. However, in 2013, a study found that those who were at high risk of heart disease were not provided protection. Another 2013 study found that fish oil supplements increased the risk of prostate cancer.
Vitamin/Mineral Specific Supplements: Depending on the supplement, there are many reasons to consider taking it or not. Again, if you are a healthy adult, usually there is no need to take supplements. Most individuals should consider a B12 supplement, whether or not you eat animal products. It takes a lot of work for natural B12 to be separated from its protein, so you most likely are not absorbing as much as you think. Vitamin D is also recommended for individuals who live in areas that experience periods of limited sunlight (like Canadians) during the Fall and Winter. Other than that, your vitamins are most likely doing more harm then good as they claim to be.
Protein Powders: Something important to say is that protein powders are not regulated. As a dietary supplement, governing bodies leave it up to manufacturers to ensure they are safe to consume and that the labels are accurate. Because of the new protein culture in gyms, people think they need to eat 100 grams of protein a day, which is not true. The average person needs about half of that and it can be easily reached without protein powder. However, there are cases where protein powder can be useful (like if you are making a smoothie or you are travelling) but the average healthy adult does not need it.
BCAAs: These are a fairly newer supplement in the workout realm. So far, research suggests that they assist with their claims (increased muscle mass, reduced muscle soreness, lowering blood sugar) however, more studies need to be done and no one knows of any possible side effects of long term use.
Pre-Workouts: Like BCAAs, this is something newer in the supplement world. However, unlike BCAAs, there are known risks of using pre-workouts. Caffeine (yes that stuff in your morning coffee) isn’t as totally safe as you may think. The pre-workout caffeine is equal to four cups of coffee and can have serious side effects. Even though pre-workouts usually also contain creatine and beta-alanine (which help with muscle gain), compared to the caffeine and other chemicals, it’s not really worth it. Many companies have already been forced to pull their products off the shelves (two of many examples provided in resources) because their products were linked with liver damage and even death. You are better off to drink black coffee or green tea before your workout if you need a kick of energy from caffeine.
Like any supplement, it is important to remember to consider if there are natural and safer options and if there is any science backing up the company claims. Personal anecdotes are something that many people find important, however individuality is forgotten in these claims. Everyone’s body needs different things and it also depends on your overall goal. If you want to be healthy, you can usually do that without supplements unless you have known deficiencies. If you are concerned about vitamin or mineral levels, you are best to speak with your physician before adding supplements.
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