What You Need To Know About Supplements: Tips for Navigating Wellness Trends
Written By Kate Shore - 13th March, 2024
In a world saturated with supplements and wellness products, it can be difficult to distinguish between evidence-based solutions and mere marketing hype. Many supplements claim to offer miraculous benefits, but how do we separate fact from fiction? Read on to decipher the mysteries of evidence-based supplementation.
In consultations, on social media, and in passing conversations with friends and family I am constantly being asked about the latest probiotic, powder, or superfood that seems to be trending. And I get it, we’re all looking for something that will improve our health or reduce ongoing symptoms - usually with little effort or changing behaviour - and I am certainly not immune to the latest marketing hype and fancy packaging!
But the thing is, in a world full of social media influencers and wellness products, it’s essential that we are able to determine what is useful, what is necessary, and - more importantly - what is safe, for us individually. So how do we do that?
Figuring out if there is any evidence
Firstly, it’s important to investigate whether there is any evidence for the claims a product, program, or therapy is claiming. For a treatment to be considered evidence-based, it has to undergo research, ideally randomised clinical trials with a large sample group. These studies must adhere to national research guidelines, ethics committees, and be registered on the National Clinical Trial Registry. Results are published in peer-reviewed, academic journals.
When looking for this information on whether a therapy you are interested in has any evidence behind it, it’s not enough to search in Google or your favourite social media. PubMed or Google Scholar are great places to start, as these will contain scholarly literature.
How to decipher research
Research can be a labyrinth of complex studies, jargon-filled papers, and conflicting conclusions. To help break it down for you, here are a couple of steps to deciphering research:
Dig into the methodology: When evaluating a study, pay close attention to how it was conducted. Was it a randomised controlled trial (RCT), considered the gold standard in research? RCTs involve comparing the effects of a supplement with a placebo or another treatment. Look for studies with larger sample sizes, as they provide more reliable results.
Examine the results: Don your detective hat and scrutinise the findings. Look for statistically significant results, meaning the observed effects are unlikely due to chance. Consider the size of the effects as well - a minuscule improvement may not be worth the hype or your hard-earned money.
Consider the source: Who funded the research? Conflict of interest can cloud objectivity. Studies funded by the supplement industry may have biased outcomes. Instead, lean toward studies conducted by independent researchers or institutions. Additionally, check if the research has been published in reputable scientific journals, as this indicates a certain level of scrutiny and peer review.
Look for consensus: One study alone is rarely enough to draw definitive conclusions. Check if other studies have replicated the findings. Consistent results across multiple studies increase the likelihood of reliability. If a supplement has only been investigated in a single study with dubious findings, proceed with caution.
What next?
So you’ve figured out there might be something to whatever product or therapy you’ve got your eye on and you’re keen to give it a try. The last thing I would suggest considering is whether it is necessary, and is it the best option for you. Just because something seems to check out doesn’t necessarily mean it is safe for you, or the therapy that is going to have the biggest effect. This leads me onto….
Seek the advice of a trusted professional
While it's tempting to rely on Dr. Google or the latest influencer's Instagram post for advice on supplements, it's always better to consult a trusted professional that is experienced in prescribing AND takes into consideration your whole health picture. Here's why:
Expertise matters: Accredited professionals, such as nutritionists or naturopaths, GPs, or other healthcare providers have spent years honing their knowledge and skills. They possess a deep understanding of the scientific evidence behind supplements and can provide personalised advice based on your unique needs.
Ethical guidance: Trusted professionals must follow strict ethical standards and prioritise your well-being over financial gains or personal biases. They consider the whole picture, including potential interactions with medications or underlying health conditions. Their guidance is grounded in evidence, not flashy marketing campaigns.
Individualised approach: We are all wonderfully unique beings, and what works for one person may not work for another. A trusted professional can assess your specific health goals, lifestyle, and medical history to recommend the most appropriate supplements, if necessary at all. They'll help you navigate the vast array of options and tailor recommendations to suit individual needs.
The journey to optimal health is not a solitary one, and unfortunately sometimes feels harder and harder with so much information at our fingertips. In a world where supplement companies are desperate for our attention, it's crucial to be discerning consumers. By delving into the evidence, deciphering research, and seeking advice from trusted professionals, we can navigate the realm of supplements with confidence.
Seek guidance from professionals you trust, who can help you make informed decisions about supplements, and empower you to choose evidence-based options that align with your goals
If you have questions, a therapy you want more information about, or just have no idea where to start in supporting the health of yourself and your family, feel free to book a free chat here and I can help or point you in the right direction.