5 Questions to Ask Yourself Before Starting Any New Supplement

An individualized supplement regimen can be a helpful tool in your preventative health toolbox, especially when combined with effective lifestyle changes. However, unlike prescription medications, over-the-counter supplements are not regulated for safety and efficacy in the same way. This lack of oversight can lead to misinformation and exaggerated claims of benefit, with potential for harm when supplements are taken in excess or used as substitutes for more effective measures. Before adding a new supplement to your routine, consider asking yourself these five questions:

1. Am I certain that I have a dietary insufficiency that requires this supplement?

Some vitamin and mineral deficiencies, like magnesium or vitamin D, are relatively common in clinical practice, and supplementation may help improve overall health. Other nutrients, such as folate and vitamin C, are easily obtained through a balanced diet, and deficiencies are less likely. Exceptions remain, for example folic acid is recommended before and during pregnancy to prevent fetal neural tube defects. If you're unsure whether a supplement is necessary, consult with your healthcare provider to avoid unnecessary costs and pill burden.

2. Is there high-quality evidence supporting the use of this supplement?

Health misinformation is increasingly commonplace online, and supplements aren't held to the same safety and efficacy standards as prescription medications. As a result, supplement manufacturers and influencers may promote products based on low-quality studies, making unsupported claims of potential health benefits. Before adding a new supplement to your routine, check for high-quality research, such as large randomized controlled trials (RCTs) or meta-analyses published in reputable medical journals. This can help you determine whether the supplement's benefits are supported by scientific evidence - and why some supplements may not be recommended for widespread use by major health organizations.

3. Am I considering this supplement as a substitute for a proven prescription medication or a necessary lifestyle change?

Supplements can seem like an easy alternative to prescription medications or lifestyle medications, which may involve side effects or require more effort. However, in the case of chronic conditions, supplements generally lack the efficacy of proven treatments, and are typically more effective as non-essential preventative agents. For example, no supplement can replace the combination of prescription medications, carbohydrate reduction, and weight loss in managing Type 2 diabetes. Relying on supplements instead of evidence-based therapies can delay effective treatment and cause harm in the long run.

4. Does this supplement interact with any of my current medications or other supplements?

Many supplements can interact with prescription medications or other over-the-counter products, either enhancing or reducing their effectiveness. For example, the herbal remedy St. John's wort can reduce the effectiveness of oral contraceptives, increasing the risk of unintended pregnancy. Similarly, excessive vitamin K can interfere with blood thinners like warfarin, reducing their effectiveness and increasing the risk of blood clots.¹ Always check with your healthcare provider or before starting a new supplement, especially if you are already taking multiple medications or supplements.

5. What is the recommended dose, and what are the risks of taking this supplement in excess?

While prescription medications come with clear, individualized dosage instructions, the optimal dose of supplements can often be unclear, and accidental harm may arise from excess consumption. For example, vitamin E is a fat-soluble vitamin with antioxidant properties found in foods like nuts, eggs, and leafy greens. In excessive amounts, however, vitamin E has been linked with an increased risk of prostate cancer and bleeding, particularly for those on blood thinners. For most individuals, high dose vitamin E supplementation is unnecessary and should be avoided.^2-3 Always research the recommended dose and be aware of the potential dangers of exceeding it.

Supplements can play a valuable role in supporting long-term health and preventing disease. Supplement use should be tailored to an individual's risk profile to maximize benefit and to avoid unnecessary or even potentially harmful use. Due to the lack of regulation and the potential for misinformation, it is important to fully educate yourself before adding a new supplement to your routine. Asking the five questions outlined above can help you make informed decisions when evaluating a prospective new supplement. If you'd like to review your current supplement regimen directly with Dr. Finlay or need help creating a personalized supplement plan, consider booking an appointment at Almira Medical today.

References

1. Wells PS, Holbrook AM, Crowther NR, Hirsh J. Interactions of warfarin with drugs and food. Annals of internal medicine. 1994 Nov 1;121(9):676-83.
2. RISK L. Vitamin E and the risk of prostate cancer. JAMA. 2011 Oct 12;306(14):1549-56.
3. Pastori D, Carnevale R, Cangemi R, Saliola M, Nocella C, Bartimoccia S, Vicario T, Farcomeni A, Violi F, Pignatelli P. Vitamin E serum levels and bleeding risk in patients receiving oral anticoagulant therapy: a retrospective cohort study. Journal of the American Heart Association. 2013 Oct 28;2(6):e000364.