The Truth About Supplements: Separating Fact from Fiction

It’s a wonderful time to be in the nutrition world; new scientific research is giving us incredible insights, people are increasingly interested in nutrition, and exciting new products and supplements are being launched. But alongside progress, there’s also misinformation and a lot of nutrition myths. So, in our latest blog, I’m going to debunk some of the scariest supplement myths I consistently come across in my clinic.   

1. If you follow a healthy diet, you don’t need supplements. 

As a nutritionist and true food lover, I wish this were true. Although a healthy balanced diet is always the best starting point, it's not enough. In my clinical experience, most of us will need supplements to meet our complete nutritional needs. Our body needs a consistent intake of certain vital nutrients, and we can't guarantee we’re getting those nutrients in sufficient quantities, even from a healthy diet. 

This happens for several reasons, largely because we cannot be sure of the nutrient content of foods, especially fresh foods. Even packaged foods can be incorrect when it comes to nutritional information. But even if we knew exactly how much of each nutrient is in food, it may not be in the most bioavailable form, and we certainly don’t know how much of it we will absorb. In addition, some nutrients are almost impossible to get from food, such as Vitamin D, which is why the recommendation is that we supplement all year round. Add to that individual food preferences and different dietary patterns, it’s easy to see how even a healthy diet might not meet all our nutrient needs. And that’s where quality supplements come in; they can help fill any gaps and help us meet our daily nutrient needs. 

2. Supplements can make up for a poor diet. 

The clue is in the name – supplements! They are designed to be supplemental to a healthy diet, not a replacement for it. This myth is the other extreme of myth 1, where the assumption is that you can have a poor diet, take a myriad of supplements and all will be well. I can assure you, that’s just not the case. 

Whole foods contain a mixture of vitamins, minerals, fibre, and antioxidants in a food matrix that can’t be precisely replicated even in the best quality supplements. When ingested in food form, nutrients are better absorbed and function more effectively. The research is clear, food intake is the main driving factor when it comes to nutrient intake and improved health outcomes. Supplements are still important, even necessary, but are most effective alongside a healthy balanced diet and lifestyle measures.

3. As a vegan, the only supplement you need to be taking is protein.

This is completely incorrect. Vegans can get all the protein they need from food sources. I do advise that they vary their protein sources and aim to include some complete plant protein sources such as tofu, edamame beans, quinoa, and hemp seeds as well as other nutritious foods such as beans and pulses. This variety ensures they get all the amino acids their body needs, it is better for gut health too and more enjoyable. 

However, unlike protein, some nutrients are more difficult to get from plant sources, so vegans often need to take a little more care and supplement to ensure they meet their nutritional needs. In addition to vitamin D, iron, B12, iodine, calcium and zinc tend to be lower in individuals following plant-based diets. Omega 3 can also be a little more challenging but none of that means a plant-based diet can't be perfectly balanced and nourishing; it just means that a little care and some supplementations are needed.  

4. All supplements are the same. 

This is one of the scariest myths out there. The supplement industry is notoriously unregulated, and supplements are not all created equal. When it comes to supplements, quality really matters. Poor-quality supplements are at best a waste of money and, at worst, potentially dangerous. So, I always advise buying quality supplements, look at the accreditations of the brand, look at the active ingredients. 

5. You can’t have too much of a good thing. 

You most certainly can! This applies to anything and supplements are no exception. More is not always better more can potentially be harmful. Our body likes balance and homeostasis, and to maintain that healthy balance, nutrients need to be within certain ranges. Too little and we have deficiency leading to symptoms, too much and we risk toxicity which also has health consequences. The potential danger with supplements is that because they are available over the counter without prescription, people assume they are completely safe and that if they take more they will get more of the potential benefit; it doesn’t work like that. Large doses of supplements can not only cause potential toxicity, but they can also inhibit the absorption of other nutrients, interfere with prescription medications and cause side effects. Which is why it's crucial to always follow the recommended dosages.  

6. If it's got potential benefits, you should take it. 

I consider supplements to be one of the biggest breakthroughs in nutrition healthcare. I am grateful they exist, and they form an integral part of my clinical practice. And with more and more wonderful products being developed, it can be tempting to want to take all of them. But this is not beneficial. The magic of supplements happens when you know what you need and take the supplements that are right for you.