Supplements Can Be Confusing
Supplements when you're over 40, dealing with chronic illness, and/or perimenopause/menopause can be overwhelming and confusing. We can not supplement our way into good health. However, we can support our health status and how we feel daily by being mindful of our diet and lifestyle. And supplements can help when we aren’t able to achieve through those changes. Sometimes, our medications or specific illnesses mean we need some supplementation to overcome what deficiencies they create.
🍇 My number one suggestion is to talk to your doctor and a Registered Dietitian to get the details on your specific health needs. This means regular blood work and detailed conversations about your symptoms. Track your symptoms and how you care for yourself over time. 🍉 Eat your vitamins. You can not rely on supplements without ensuring that your meals are nutrient-dense, consistent, and satisfying. Eating as healthy as possible, reducing stress, and exercising regularly will improve health. 🍒 Remember that ALL supplements are unregulated. Getting the highest quality supplements should be a priority. 🥦 Nutrient needs change over time and with lifestyle and medication changes, so stay flexible and curious. 🌶 Supplements can get expensive, so make sure you aren't taking unnecessary ones by getting the facts about your actual needs. You are the person who knows your body the best; don't rely on social media influencers, friends, or those without appropriate training to tell you what to do. You probably don't need to jump on the latest trend, you might need to monitor your health a little more closely and do some experimenting to find the right path for your needs.
(1) Eat Your Vitamins - Increase your daily intake of vegetables. It is estimated that only 1 out of 10 adults (1) eat the recommended portion of fruits and vegetables daily. To help increase the amount of vegetables you eat (and thus vitamins and minerals needed daily) try new to you vegetables regularly. Use herbs and spices to season your vegetables well. Try different cooking methods to make your meals more satisfying. This can help make trying new and eating enough vegetables each day easier.
(2) Talk to Your Doctor and a Registered Dietitian - Make sure you are healthy by making regular appointments with your doctor. You can get blood work at your annual appointment to better understand your current health status and diet and lifestyle needs. Vitamin and mineral levels shown through your blood work will help you and your doctor understand what additional support you may need. This will take incorrect assumptions out of what supplements and lifestyle changes you need to make. Supplement doses may differ from person to person and between seasons of your life. As your needs change, make sure to communicate with your doctor and a registered dietitian to make the appropriate changes to your supplement regimen. Building a relationship with the right healthcare professionals is important and can take some time, but it is worth getting personalized and accurate information to improve your health.
(3) Quality Matters - Our health needs may increase when we are experiencing an illness, especially one that is chronic and/or will be with us for our entire lives. It’s important to remember that supplements are not regulated at all. The FDA regulates prescription drugs but does not regulate supplements and vitamins. It is important to remember when you see ads about supplements or when your favorite TikTok personality suddenly starts sharing that bottle of pills or powder that changed their lives. It is also unlikely that your grocery store will carry brands that will provide enough substance to really help your health status. Healthcare professionals often recommend brands like Metagenics and PURE. Make sure to ask your doctor and registered dietitian about the supplements you are taking to understand if they are high quality.
(4) Common Vitamin Needs - Certain vitamin needs are more common when it comes to chronic illness that causes sustained inflammation. Vitamin D, A, and the B’s, iron, electrolytes, Omega-3, and Zinc should be tested for and may need to be supported. These vitamins and minerals are commonly used by the body by the immune system. Increasing our dosage of certain vitamins and minerals can contribute to lowering the impacts of brain fog, fatigue, and joint pain, to name a few symptoms.
Follow your healthcare provider’s recommendations for diet and lifestyle changes. We often feel we can’t make the necessary changes to feel better, but it’s important to experiment with what might work best for your body and illness. Diet and lifestyle are associated with a large majority of chronic diseases. (2) Stay flexible when trying new ways to feel better. It may take time and it will definitely take some experimentation. Keep track of your symptoms and all the great things you do to get and stay healthy!
You deserve to feel good!
Citations:
(1) CDC, Adults Fruits and Vegetables. https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html
(2) Gropper S. S. (2023). The Role of Nutrition in Chronic Disease. Nutrients, 15(3), 664. https://doi.org/10.3390/nu15030664
