SUPPLEMENTS: what to take and who to trust?
Vitamins and supplements can be found on many instagram ads, influencer endorsements, and podcast commercials- but blindly purchasing and ingesting these herbs, minerals, and vitamins can not only be dangerous, but they can be counterproductive to your goals!
Unfortunately not much regulation goes into the manufacturing, formulation, production, or marketing of these “health” products.
Here is a simplified guide to approaching the decision of whether or not to add in supplements to your current diet and lifestyle.
DON’T:
-guess about what you need
-immediately adopt what some influencer endorses or says they take
-start taking a new supplement without researching its effects on any current medications
-fall for trendy advertising and marketing without researching the quality
-expect a pill to close all the gaps (ignoring the foods you eat)
DO:
-try to eat a balanced diet that covers all 13 essential nutrients: vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate)
-check with your medical provider to test for vitamin/nutrient-deficiencies
-check with your medical provider to test for root causes of poor nutrient absorption
-research what supplements may interact with current medications or supplements
-if possible, invest in high-quality, research-backed brands
If you suspect that you may be low on essential vitamins and minerals, but may have been brushed-off by your doctor, some symptoms you can refer to include (choose those applicable to you):
weak hair/nails
dry skin and/or dandruff
acne
hair loss
low energy
muscle cramps
restless leg syndrome
constipation and bloating
weakened immune system (get sick often)
….and more!*If you find that your provider is not ordering the tests you would like, one way towards better advocacy, autonomy, and patient-centered care is to ask them to “please document that I have requested a nutrient deficiency blood test and you have declined to order one”.
After working with your medical provider (and when needed, advocating for testing), some potentially good brands for you to explore if adding in supplements can include:
Thorne
Pure Encapsulations
Ritual
NOW
Garden of Life
This list is based on companies that use quality ingredients (limited preservatives or fillers) and 3rd party testing.
Share with me!
How has your experience been when asking providers for additional testing? What supplement brands do you trust and enjoy using?
If you need support in making dietary and lifestyle changes specific to your nutrient needs, reach out to me via email at contact@jessnoreiga.com, on social media @imperfectly__well, and by signing up for email updates at the bottom of this site.
Sources/Resources:
https://www.pureformulas.com/about-us
https://www.thorne.com/who-we-are
https://www.nowfoods.com/about-now
https://ritual.com/made-traceable
https://www.gardenoflife.com/vitamins
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/herbal-supplements/art-20046714
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2771878/
