Supplements are often hailed as a quick fix to boost health and performance. However, there are several pitfalls that many people encounter when incorporating them into their routines. Let’s delve into the top 11 mistakes that individuals often make when taking supplements.
A common debate exists regarding whether supplements are truly necessary. While it’s often said that we can obtain all necessary nutrients from food, the reality is more complex. For instance, it’s virtually impossible to get sufficient vitamin D from food alone. Despite a healthy diet, some nutrients remain elusive due to factors like food refinement and lifestyle choices. This article sheds light on the timing, dosage, and types of supplements and their interaction with diet and medications to help you make the most of your supplementation.
These 11 supplement mistakes were demonstrated by Dr Eric Berg DC, a chiropractor, health coach, and author based in Alexandria, Virginia. He has a YouTube channel with over 11 million subscribers in which he shares videos on various health and wellness topics, including fitness.
Key Takeaways
| Mistake | Recommendation |
|---|---|
| Taking supplements at the wrong time | Find the optimal time based on your needs |
| Swallowing too many supplements at once | Space them out and take with water or meals |
| Trying too many supplements at once | Introduce one at a time to assess effectiveness |
| Relying on supplements instead of diet | Prioritise a balanced, nutrient-rich diet |
| Choosing cheap, low-quality supplements | Opt for high-quality, natural ingredients |
| Overlooking drug-supplement interactions | Consult with a doctor |
| Ignoring nutrient interactions | Be mindful of synergistic relationships |
| Taking insufficient doses | Adjust dosage for therapeutic effect |
| Vegan nutrient deficiencies | Supplement with B12, D3, iron, and others |
| Misunderstanding vitamin D requirements | Take higher doses daily for immune support |
11 Mistakes Most People Make When Taking Supplements
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1. Timing: When Should You Take Supplements?
Timing plays a crucial role in how effective your supplements are. Many prefer to take them in the morning to fuel the day’s activities. If you follow an intermittent fasting routine, timing your supplements becomes even more critical. However, not all supplements benefit from early consumption. For example, taking electrolytes before bed isn’t advisable, as they can lead to dehydration by pushing fluids out of your body. Similarly, calcium supplements before meals can impair digestion by neutralising stomach acid. Experiment with what works best for your body, but be mindful of your daily routine and needs.
2. Overloading on Supplements
Swallowing a handful of supplements at once can be overwhelming for your body. Some people, including myself, have made the mistake of trying to consume too many supplements at once. In one experience, taking multiple beetroot supplements with olive oil for a gallbladder flush led to severe discomfort and chest pain. To avoid such experiences, it’s wise to take smaller amounts with water and space them out throughout the day.
3. Introducing Too Many Supplements at Once
When addressing a specific health issue, it’s tempting to try several supplements simultaneously. However, this approach makes it difficult to pinpoint what’s working or causing adverse effects. To avoid this, introduce supplements one at a time, particularly when targeting a specific health goal.
4. Supplements Won’t Fix a Poor Diet
No supplement can override the effects of an unhealthy diet. A balanced diet rich in essential nutrients is foundational. For instance, I realised that despite taking vitamins, my energy levels remained low due to insufficient protein intake, especially at breakfast. It wasn’t until I increased my protein that I noticed a significant improvement.
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5. Choosing Cheap, Low-Quality Supplements
It’s tempting to opt for the most affordable option when buying supplements, but this often means compromising on quality. Many cheaper brands use synthetic ingredients, fillers, and chemicals that can be harmful in the long term. For example, low-quality calcium is often derived from calcium carbonate, a substance commonly found in cement. Instead, opt for high-quality, natural ingredients that your body can better utilise.
6. Ignoring Drug-Supplement Interactions
If you’re on medication, be cautious of supplement interactions. Certain supplements can enhance or counteract the effects of medication. For instance, combining blood pressure medication with supplements that also lower blood pressure could lead to hypotension. Always consult with your doctor to safely integrate supplements with your current medications.
7. Not Accounting for Nutrient Interactions
Nutrient interactions are often overlooked. For example, taking high doses of vitamin D without magnesium reduces its effectiveness, as magnesium is essential for the metabolism of vitamin D. Similarly, high doses of zinc can lead to a copper deficiency over time. Therefore, it’s essential to understand the synergy between vitamins and minerals and how they work together.
8. Taking the Wrong Advice
Advice from unqualified individuals can be misleading. Many people base their opinions on limited knowledge or memorised facts without a deep understanding of biochemistry. When seeking advice on supplements, ensure you consult with someone experienced and knowledgeable in the field of health and nutrition.
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9. Taking Insufficient Doses
Sometimes, recommended daily doses of vitamins and minerals are insufficient, especially if you’re trying to achieve a therapeutic effect. For instance, most people don’t consume enough vitamin D or vitamin B1. Genetic factors also affect how well you absorb certain nutrients, necessitating higher doses than the average recommendation.
10. Vegans and Nutrient Deficiencies
If you’re vegan, supplementation becomes especially crucial, as certain nutrients are harder to obtain from a plant-based diet. Essential supplements for vegans include B12, D3, omega-3 fatty acids, iron, zinc, iodine, and calcium. Ensuring that you’re not deficient in these areas will help maintain your health while following a plant-based diet.
11. Misunderstanding Vitamin D Dosing
Vitamin D is arguably the most important vitamin, yet many people take insufficient doses. The Recommended Dietary Allowance (RDA) of 600 IUs may prevent deficiency but doesn’t optimise health. The body’s stores of vitamin D deplete within 24 hours, which is why daily supplementation or sun exposure is necessary. For optimal health, a daily dose of at least 10,000 IUs is often recommended, particularly if you have limited sun exposure.
Conclusion: Making Supplements Work for You
Supplements can be beneficial if used correctly, but they should complement a healthy diet and lifestyle. Avoid common mistakes like taking too many at once, relying on low-quality brands, or assuming supplements can replace proper nutrition. Consider how supplements interact with your medications, lifestyle, and overall health goals. Above all, remember that supplements are just that—supplements to a healthy lifestyle, not a replacement for it.
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