Are Supplements Bad For You? | Health Unwrapped

Welcome to the first episode of Health Unwrapped! As I mentioned in the series introduction post last week, I’m starting with supplementation. In particular, are supplements bad for you? That may sound silly to some people. Of course they aren’t, if they give you what you need, right? Here’s the thing, they might not give you what you need.  

There are a few different issues with supplementation that have caused people to speak negatively about them. The main two:  

1. Do they actually give you what you need?  
2. And do you even need them?  

Obviously, those questions don’t necessarily apply to the same person taking the supplement.  

Do they actually give you what you need?  

Absorption  

A big issue with the concept of supplementation is how the body absorbs vitamins. Yes, this one little pill gives you 150% of your daily iron in one go, and that’s great. Or not. Your body can’t absorb that much in one go. And my body will absorb a different amount to your body. Unless you’re getting your vitamin and mineral levels checked very regularly, you’re unlikely to know how much you’re getting.  

This is partly why a lot of supplements contain more than the recommended amount of each vitamin, they know you’re only going to get a percentage of that.  

Should you just eat it? 

Some things are absorbed better when you have them with something else. For example, iron has a better absorption rate when consumed with vitamin C. While calcium and iron taken together hinder absorption. And a balanced plate is more likely to give you the elements you need to get the most from your food than simply taking it in a pill. Arguably, if your diet provided you everything you needed, you wouldn’t be taking the supplement in the first place.  

Then there are water and fat soluble vitamins. Thankfully, the majority of vitamins are water soluble, which means that they can be absorbed with pretty much anything. But others are fat soluble (vitamins A, E, D and K). Which means that if you’re taking them in supplement form rather than eating a source, they’re much better absorbed when consumed with a higher fat food. And by higher fat, I mean nuts and avocadoes, not Pringles.  

Vitamin D is a very commonly supplemented vitamin, so I’d just like to emphasise that it is a fat soluble one and ideally should be eaten with a fatty food.  

Suggested Post: The 100% RDA Diet

So, what’s the alternative? 

There’s no arguing that if you need more iron and your diet isn’t providing it, supplementation is helpful. Or, in reality, the only real option you have.  

However, there are better ways than relying on a pill once a day. Although that sounds easier and convenient, it’s not the best in terms of balance.  

By all means, still take it, but don’t take it and it alone. An easier way to ensure your needs are met is to also include fortified foods throughout the day where possible. Things like nutritional yeast, some protein powders and snack bars, as well as things like fortified breads, cereals, flour etc spaced throughout the day will likely lead to better absorption than one pill.  

Do you even need supplements?  

The above situation clearly applies to getting the most out of your supplements if you really need them, but what if you don’t?  

If you don’t have any know deficiencies or gaps in your diet and you’re taking something like a basic multivitamin just in case, you could be paying for expensive fluorescent pee. Yes, expensive fluorescent pee.  

We just discussed water and fat soluble vitamins, fat soluble vitamins can be stored in the body. However, water soluble ones cannot be stored to the same extent. This means your body disposes of it in your urine when you consume too much. It also means you need to be more mindful of consuming the correct amount daily.  

A standard multivitamin typically contains vitamins E and D, a range of B vitamins and other common minerals like iron, calcium and zinc. By a range of B vitamins, I mean it’s not uncommon to see seven or eight vitamins in the B family in a multivitamin.  

Issues with too many vitamins

Over time, too many B vitamins can cause health problems due to vitamin toxicity, although taking a multivitamin is highly unlikely to cause that unless you have a seriously abnormally high amount of a certain vitamin in your diet.  

However, if you have bright yellow pee a few hours after taking a B vitamin, it’s because you’re taking more than your body needs. If it’ an orangey yellow, you’re likely dehydrated, but you could also be eating a very high amount of vitamin C. If it’s bright yellow, you might not need that B2 or B12 you’re taking.  

While this is harmless, it’s also a complete waste of your money.  

If you’re reading this thinking you’re a reasonably healthy person who drinks a lot of water and has been struggling with abnormally dark urine, try tracking your nutrition for a few days and see if you have a surplus.  

So, are supplements bad for you?  

So, back to the original point, are supplements bad for you? As an outright yes or no, of course not, they can be very beneficial. However, be mindful of your intake in general.  

The negative impacts are down to how you view them. If you’re a healthy person with a balanced diet that provides a good range of vitamins all/ most days and you’re taking a multivitamin as a top up, you might not need them. At best, you’re peeing out your cash. At worst, you’re potentially causing yourself damage by consuming too much of something.  

And the negative side of the first issue we looked at is about being complacent. Don’t lull yourself into a false sense of security just because you took your pill/ ate your jelly this morning.  

Do you take any supplements or multivitamins? If yes, were you aware of any of the issues mentioned here today?  

Until next time, 

Sophie 

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