The supplement trap: Common mistakes that are doing more harm than good

The conversation around health in India has shifted in a meaningful way. More people are now thinking about prevention rather than waiting to fall sick before acting. All over health apps and pharmacies, supplements that claim to provide energy, health, sleep, and weight loss are pervasive. Grand View Research attests to an over $5 billion valuation in India’s health supplements market for 2024, and they estimate it will grow by over 13% each consecutive year through 2030. That growth will be some of the fastest in the world. The intent behind taking supplements is usually right. The execution, however, often is not.

There are some common patterns of approaching supplementation that do not align. These are not rare mistakes. They are widespread, and in some cases, they are genuinely risky.

More is not better

A common misconception is that an increased intake delivers enhanced or accelerated results. This idea has been amplified by the popularity of fat-soluble vitamins. Unlike the water-soluble vitamins that can be easily excreted, vitamins A, D, E, and K can build up in the body. These build ups can eventually cause toxicity.

Vitamin D is a great example of this. It is a fantastic supplement for urban Indians, many of whom have a legitimate Vitamin D deficiency. The contrary is the case when large doses are taken without medical advice and a blood test. Optimal levels should be the goal, and not a flood of the system.

Skipping the basics

The purpose of a supplement is not to replace a meal, but to add to it. There is a reason people make this mistake apparent. Someone surviving on processed food for the week and consuming a multivitamin to address a deficiency is missing the point.
The body has the means to absorb food better than capsules that contain the nutrients in isolated forms. There is no end to the nutritional gaps that modern farming methods are creating. These gaps can be bridged by some nutritional supplements. However, to be effective, these supplements must be supported by a solid foundation, and that foundation must be real, unprocessed food.

Ignoring bioavailability

Several supplements have different forms, and not every consumer knows this. For example, magnesium supplements can contain magnesium oxide, which is cheaper and more widely used, but is absorbed by the body in traces. A study showed that magnesium oxide had an absorption rate of only 4% in contrast to 19% of magnesium glycinate. With these results, magnesium glycinate (or malate) is the better option. Schuette and others published this study in 2023 Journal of Parenteral and Enteral Nutrition.

Ingredient quality matters more than the number of nutrients listed on the label, and this is true more often than not. A product with better and less absorbed ingredients will outperform a product that is filled with poorly absorbed compounds just to make the label look impressive.

Taking supplements at the wrong time

Timing affects how well the body uses what it receives. Iron is best absorbed on an empty stomach or with Vitamin C, but it should not be taken alongside calcium, which competes for the same absorption pathway. Fat-soluble vitamins need to be taken with a meal that contains some fat. Magnesium taken in the evening supports sleep, while taken in the morning it may do very little for that purpose.

A lot of people tend to take supplements at the same time, usually in the morning, as a routine with little thought behind it. However, the timing can actually change the effectiveness of the supplement.

Not reading the label

There is a reason for every section on supplement labels, including serving size and the form of the ingredient, the presence of fillers or artificial additives, allergen information, and certifications from third-party testing. Some people select a supplement based on the front of the box, and never flip it over.

There should be no fillers, binders, or artificial colours in a supplement. Products with long lists of ingredients that are difficult to pronounce and serve no nutritional purpose should raise questions. A supplement brand can respect its consumer by being transparent in the testing and reporting.

Self-diagnosing and self-prescribing

Health information is no longer secret, but just because information is available on the internet, does not make it accurate. Some people think that reading about a particular nutrient means they are deficient and start consuming that nutrient even if their body has adequate amount of it already.
Additionally, some supplements interact with medications. Blood thinners, thyroid, and antidepressant medications can all be affected by the addition of one more supplement. Adding supplements of any kind, even if they are completely natural, can be a big health risk for some people who are trying to manage a health condition, especially if they haven’t discussed it with their doctor.

Where to start instead

Good supplementation starts with knowing the needs of the body. A simple drop of blood can tell us of Vitamin D, B12, iron and other inactive (and depleted) minerals and vitamins. Based on this knowledge, we can start making better choices, rather than guesswork.

Quality of the product, along with the clarity of the ingredients, the bioavailability of the forms, and the transparency about the products without vague blends or proprietary formulas, should all be considered. Look for product certifications for purity and potency. If still in doubt, a conversation with a nutritionist or a physician on the supplementation is highly recommended, especially for those who are on any other medications.

Supplementation, when great, can be a great support. They help fill unnecessary deficits (and gaps) that the daily diet cannot fulfil. For Urban Indians, where the conditions are sub quality and stress highly prevalent, Supplementation is a great help. But a guarantee for better health is a greater and honest commitment to wellness, without any shortcuts.

(The author is the CEO and Director, PureNutrition)

<p>The post The supplement trap: Common mistakes that are doing more harm than good first appeared on Hello Entrepreneurs.</p>