Should I Take This Supplement That People Have Been Talking About?

A friend might have sworn by a new supplement, or you might have heard about some exciting-sounding research on a new product. If your typical response is, “I should try that!”, consider a few criteria that will help you limit your supplement intake to the worthwhile ones.

FIRST: Do I really need the claimed benefits of this supplement?

I don’t want to put anything in my mouth that I don’t need (unless it tastes delicious). Supplements aren’t necessarily harmless. Most are concentrates made from natural materials, and lead and arsenic may have been concentrated along with the desirable ingredients. Plants contain beneficial compounds, but also toxic ones. The environment is full of undesirable bacteria. So instead of “why not”, ask “why”?

SECOND: Is there evidence that this product provides the claimed benefits?

The good news is that there are plenty of supplements that are backed by human clinical trials, even though medical doctors may be unaware. Iron supplements are helpful for many young women. Vitamin B12 is recommended for anyone over 50, and vitamin D for anyone who does not get much sun exposure. The Ayurvedic herb ashwagandha has been studied for stress and libido support, and saffron for mood support.

And even without delving into the scientific literature, there are many ingredients that are backed by traditional use. In traditional Chinese medicine, astragalus is used for respiratory health and atractylodes for digestive support.

 What if your only evidence is that a friend swears by a product? They’ve tested it on themselves and love it. It could be a placebo effect that goes away in a few weeks, or it could be a lasting effect. If you are intrigued, that may not be unreasonable. Evidence may be currently lacking, but future studies could reveal benefits. Even if studies conclude that on average, people don’t benefit from this product, this does not rule out it being helpful for your friend, with their unique, individual physiology.

 But there are plenty of products that are not worthwhile, regardless of the strong claims they make. An example is biotin, which I’ll take as part of a B-complex, but not in huge standalone doses that interfere with many lab tests. And I’m staying away from the expensive so-called anti-aging niacin derivatives NMN, NAD, NADH, and NR that may be contraindicated with cancer and inflammation.

 How do you know the difference between unfounded marketing claims and trustworthy info? You can look at the goop PhD library that I was responsible for, although it has not been updated for a few years. Or at my Ask Gerda column. I’ve also found NutritionFacts.org to be helpful. It’s updated with the latest, most popular supplements and provides information on side effects.

THIRD: If you are eager to experience the claimed benefits, and have reason to believe a product may supply these benefits, find a safe version.

You’ve likely heard that supplements are not regulated by the FDA. This is not true. The FDA requires good manufacturing practices (CGMP), which include testing for bacteria and heavy metals. It also requires testing to make sure that the product contains the active ingredients. With more resources, the FDA could hold the industry accountable. But for now, I go with large companies that are sold nationwide in major retailers. They tend to be the safest, as they have the most to lose if their products are found to be contaminated.