Supplements have become a common part of many Americans’ daily routines, but experts caution that taking more isn’t necessarily better.
Popular supplements like zinc for immune support, ashwagandha for stress, fish oil for heart health, and magnesium for sleep are frequently mentioned, especially on social media.
In a conversation with a health expert from Texas, Jim LaValle, who specializes in metabolic medicine and is a clinical pharmacist, he emphasized that supplements should be used judiciously, taking into consideration other medications and health conditions.
“I’ve never met a supplement I didn’t like under the right circumstances,” LaValle noted. He mentioned that there’s evidence indicating their effects on the body.
Nevertheless, he warned that excessive supplementation can lead to issues. “A lot of people take one of everything and stack peptides on top—then they’re going and doing 18 different things,” he explained.
LaValle stresses the importance of first evaluating one’s individual needs. For instance, he pointed out that low magnesium levels could contribute to metabolic syndrome, making magnesium supplementation potentially beneficial in such cases.
“We often assume that healthy eating provides us with enough nutrients. But are the foods we’re choosing really packed with those nutrients?” he questioned.
He advises targeting supplements to specific deficiencies, ideally starting with blood tests to identify any gaps. People often report fatigue, but instead of taking a supplement like iron—which is often low—they might reach for something like ashwagandha to boost their energy instead.
“They’re buying stimulants to try to elevate their energy levels,” he noted. “That’s pretty basic—you might just be low in iron, and you haven’t had a blood test.”
LaValle elucidated that while it’s important to measure various health markers, the interpretation of those results is what truly matters. This can help establish meaningful health goals.
For anyone pushing themselves through rigorous activities, like obstacle races, some supplements might indeed enhance performance and reduce the risk of injury. However, that doesn’t imply they should be taken constantly.
He’s also noted that it’s easy to overdo supplementation, especially with the waves of wellness marketing on social media and from friends. “When faced with this barrage, people might think, ‘If two is good, four is better, and why not ten?’” he remarked.
Regarding specific nutrients, a deficiency in zinc, for example, can hinder key bodily functions, as it plays a crucial role in immune health. However, too much zinc can result in digestive issues or even copper deficiency, which could lead to anemia and neurological problems, according to health guidelines.
“So, having low zinc isn’t ideal, but there’s definitely a risk of overdoing it,” LaValle said, mentioning that the same applies to vitamins A and D, which can be toxic in excess.
It’s advisable for individuals to consult with healthcare professionals before starting or mixing supplements, especially if they are on medications or have pre-existing health conditions. Blood testing can be a helpful step before beginning specific nutrient supplements.
