Supplements: Do They Work?
For the average healthy person, do supplements actually work?
The short answer is…… sometimes. While a well balanced diet should be your main source of nutrition, supplements can play a crucial role for certain populations, or filling in gaps where diet isn’t as balanced as it could be due to challenges with time, cost, availability, etc.
However, for many healthy adults, randomised controlled trials often show no significant benefit from daily multivitamins in preventing chronic diseases.
Supplements for specific health groups
While the general population might not need them, supplements can be effective for specific groups, according to clinical research:
- Older adults (age 50+): reduced absorption, specifically for Vitamin B12, makes potentially supplements beneficial.
- Pregnant women/planning pregnancy: folic acid is critical to reducing birth defects.
- Vegans/vegetarians: vitamin B12, iron, iodine, and zinc can often be deficient in plant-based diets.
- Limited sun exposure: vitamin D supplementation is widely recommended, particularly in winter months or for those with limited sun exposure.
- Immune support: zinc and vitamin C may reduce the duration of colds, particularly in those with low baseline levels.
Are some supplement forms better?
Yes. The form of a supplement dictates its bioavailability (how much your body can actually absorb and utilise).
- Chelated minerals: minerals bound to amino acids or organic compounds (like citrates or gluconates) are better absorbed than inorganic forms like oxides or sulphates.
- Methylated vitamins: for nutrients like B12, forms like methylcobalamin are generally more bioavailable than cheaper, synthetic options like cyanocobalamin.
- Liposomal/liquid Delivery: liposomal supplements, which encapsulate nutrients in tiny lipid spheres, generally provide superior absorption.
- Vitamin D3 better absorption that D2.
- Fat soluble vitamins A, D, E, K improved absorption when taken with fat containing food.
Should you take supplements with or without food?
Timing matters, particularly for absorption and reducing stomach upset.
- With food: fat-soluble vitamins (A, D, E, and K) and most multivitamins should be taken with a meal containing some fat, which significantly enhances absorption. This also reduces nausea from iron, zinc, B vitamins.
- On an empty stomach: iron is best absorbed on an empty stomach (but taking it with vitamin C containing foods improves absorption), though if it causes nausea, taking it with food is acceptable.
- Probiotics: these can generally be taken with or without food, but should be spaced out from hot drinks, which can kill the live cultures.
Can supplements replace food groups?
Supplements are designed to supplement the diet, not replace it.
Whole foods provide a synergistic matrix of fibre, macronutrients, and thousands of phytochemicals that supplements cannot replicate. For example, calcium in a pill does not behave in the body exactly like calcium in yogurt, which also contains protein and probiotics that aid absorption.
While a supplement can boost your intake of a specific vitamin, it cannot offer the combined health benefits of a varied, nutrient dense diet.
Click here if you’d like to find out more about supplements in “Supplements, do they work” webinar for your workplace.
Disclaimer: Supplements can interact with medications, and taking too much can be harmful. Always consult a healthcare professional before starting a new supplement regimen.
