Are supplements a waste of money?

Now the truthful answer - if a little frustrating - is 'it depends'.

In my clinic I use targeted supplementation with many clients to correct sub-optimal levels of nutrients and boost natural processes in the body that promote healing, reduce inflammation, improve gut health and help hormone balance.

While food remains at the forefront of my work, I can not deny that when used correctly and for finite periods of time, some supplements have been transformational for me and my clients.

However, personalised nutrition is exactly that - what suits me may not be right for you, even if you are the same age and eat the same food.  Genetics, lifestyle, gut health and current levels play a massive role in the need (or not) for supplementation.

It’s also true that you can’t get a true picture of whether you have optimal levels of many nutrients from blood tests alone.  For example, measuring magnesium in a standard blood test is almost pointless.  Only 1% of magnesium is stored in the blood. 

That said, there are some 'rules of thumb' to consider before you spend your hard-earned cash on the next influencer-backed product that is going to make you thin/happy/ten-years-younger.

1)        Does it interact with any medications you are taking?

This is the most frequently missed and most concerning point.  There are too many to list here, but the most common ones I see in clinic are summarised here:

Medication	Supplements That May Interact	What Can Happen
Anticoagulants / Antiplatelets (warfarin, apixaban, rivaroxaban, aspirin)	Fish oil (high dose), turmeric/curcumin, garlic, ginkgo, ginger extracts	Increased bleeding risk (bruising, nosebleeds, heavy periods, surgical bleeding)
SSRIs / SNRIs (fluoxetine, sertraline, venlafaxine, duloxetine)	St John’s Wort, 5-HTP, tryptophan, SAMe	Serotonin syndrome risk (agitation, sweating, rapid heart rate, anxiety)
ADHD Stimulants (methylphenidate, lisdexamfetamine)	High-dose caffeine, ginseng, yohimbine, stimulant pre-workouts	Anxiety, palpitations, insomnia, elevated BP
ACE Inhibitors / ARBs / Potassium-Sparing Diuretics (ramipril, losartan, spironolactone)	Potassium supplements, electrolyte drinks, potassium salt substitutes	Hyperkalaemia → arrhythmia risk
Thyroid Hormone (levothyroxine)	Calcium, iron, magnesium, fibre supplements, soy isoflavones	Reduced medication absorption → unstable thyroid levels
Tetracycline & Fluoroquinolone Antibiotics	Magnesium, calcium, iron, zinc	Reduced antibiotic absorption → treatment failure
Statins (atorvastatin, simvastatin)	Red yeast rice, high-dose niacin, grapefruit extract	Increased myopathy & liver stress risk
Diabetes Medications (insulin, sulfonylureas)	Berberine, chromium, alpha-lipoic acid, high-dose cinnamon	Hypoglycaemia risk

If you are on any medication at all, please find out from a qualified health practitioner if the supplements you are considering have any interaction with your medications and if the timing of taking your supplements matters.

2)        Is the dose safe?  Is it enough to make a difference?

There are two sides to this coin. 

On the one hand, you can buy Vitamin D on Amazon at levels which are frankly toxic to your liver if taken for even just a few months, particularly if you don’t know your Vitamin D levels to start with.  Too much Vitamin C or Magnesium will upset your tummy.

On the other hand, virtually all cheap multi-vitamins sold in supermarkets don’t have sufficient levels of anything in to make a difference to most people.  They may not harm you - although see below re. fillers - but they are just adding to your shopping bill for very little benefit.

Even the recommended doses on some of the excellent brands such as Cytoplan, Biocare, Bare Biology and Viridian can be on the low side for certain health conditions, but they should only be exceeded under the guidance of a healthcare practitioner.

Finding out what dose of something you really need is not straightforward.  The government Recommended Daily Allowance (RDA’s) for many vitamins and minerals are a good start, but they are essentially what you need to stay alive, not what you need for optimal health. Don't forget also that these include the nutrients from the food that you eat.

There are also different types of the same vitamins, some of which will be better absorbed than others and therefore you need different amounts.

3)        Does it contain ingredients I’d rather not have?

Minerals and vitamins need to be bound to other compounds to exist in a form in which we can take them.  This means that you will find ingredients you may not recognise in most supplements.

While most are considered harmless at low levels, if you have a sensitive gut or autoimmune conditions it is a good idea to search out options with less ‘fillers’.

As a rule of thumb I try to avoid anything with titanium oxide, talc, artificial colours, artificial sweeteners and any hydrogenated oils.

However, there are times when the format of the supplement and the need for the nutrient over-ride the desire to avoid a filler, for instance if a client needs a powder rather than a capsule.

In conclusion, not all supplements are a waste of money. 

However, if taken out of context, without proper advice and personalised for your needs, you could indeed have very expensive wee at best and dangerous health implications at worse.

This really isn’t meant to be an advert for personalised nutrition advice but there really is no better option when it comes to supplements. Please don't waste your money without taking this advice, unique to your health challenges and situation.