My View on Dietary Supplements

My views on dietary supplements are:

(1) Hidden Supplementation: many things we might take for granted are actually supplements (e.g. caffeine, protein powders, protein bars, melatonin, etc);

(2) Consider HPA Axis Impact: with regard to all supplementation (including things taken for granted), by way of Functional Patterns, read about the HPA axis, and consider how any supplement (mild, all the way through to the extreme) might be impacting your HPA axis, because it likely is in some way. Ideally, we don’t rely on outside supplementation for things our body can do, or learn to do, endogenously (consider the possible impacts);

(3) Consult your Medical Provider: for any supplementation, default to your medical provider. I am not against taking things like vitamin D, if a medical provider recommends something specific based on lab tests or conditions, and if these are consumed in conjunction with movement- and lifestyle-based interventions. Relatedly, check with your medical provider if supplements might interact with pre-existing medical conditions;

(4) Supplements are Scary, Do Third-Party Tested: only supplement with products that are third-party tested. NASM recommends Informed Choice or NSF as trusted third-party testing companies. According to NASM, as much as 25% of dietary supplements may be adulterated with a banned substance (Geyer et al., 2004). Additionally, you can consult an online database maintained by the FDA, which contains products that have been found to contain hidden ingredients not listed on the label;

(5) Research How to Optimize Absorption, Timing: before implementing a supplement, research how to take it optimally. For example, many people take melatonin too late in the evening (it is best taken as the sun sets), and many don’t know vitamin D is best absorbed when taken with vitamin K. Additionally, check for interactions and contraindications during your research, and, as always, consult a medical provider;

(6) Be Scientific: try to be scientific about it — one variable/supplement at a time, and see how you feel (and how your labs change, if you’re working with your provider using labs). Relatedly, consider using an Oura Ring to track things like fatigue, sleep duration, etc. to obtain more objective data;

(7) Less is More: ideally, less supplementation is better. Find ways to be outside and in the sun; find ways to feel energized (or calmed) by how you interact with your environment; evaluate your habits, environment, relationships, and thought and behavioral patterns; substitute time going to get coffee for time napping, walking or grounding in nature, or checking-in with someone you love; ask your provider if there are more natural ways to improve certain markers rather than going straight to supplements;

(8) Prioritize Movement: I think it’s relatively reasonable to assume that if your body undergoes neuromuscular reeducation and recomposition, it will better be able to thrive without exogenous substances of most types;

(9) Influencers Make Money on Supplements: supplements are a cash cow. Keep that in mind when you see influencers recommending supplements. There is personal incentive there. This also relates to the “do no harm” ethos — I think there is a degree of harm done if someone is convinced to flush loads of hard-earned money down the toilet drain on supplements they think will help them but won’t necessarily.

(10) For the Love of God, Please Don’t Just ChatGPT: please use peer-reviewed studies and consult with a doctor and a registered dietician (who have more training than nutritionists) for your information on supplementation. If you’re reading research, meta-analyses and systemic reviews are best.