Do supplements actually work and if so, what are the best ones for me?
Do supplements actually work and if so, what are the best ones?
Get-Fit Guy is hosted by Kevin Don. A transcript is available in Simplecast.
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Welcome back to Get Fit Guy, this is your host, Kevin Don. I feel like its been a while since I ‘debunked’ something. This past week I was looking at some posts by a guy I know from Southern Cali, who used to own a CrossFit Gym and has now reinvented himself as some kind of guru or spiritual leader, complete with long flowing sage-like beard. Apart from the claims he and his fellow gurus are making on his social media being worrying, I would say the most worrying thing is that there are over a million people following this nonsense. This goes to show that there are many people out there with some kind of chronic physical or spiritual pain and that they must feel failed by the healthcare system in order to take up things that were disproven by modern medicine hundreds of years ago. Its all well and good saying that this stuff is insane (which I am literally about to do), but its clear that something is wrong that is funnelingfunnelling people to these charlatans for answers rather than their doctors. Only when that is fixed can people find help. I am not, however, able to fix the global healthcare system, so my gift to you this week is to chat about SUPPLEMENTS.
On the aforementioned account this week, was (surprise surprise) a discount code for money off (also known as a kickback to the influencer) on pineal gland decalcification. According to the post, your pineal gland is very important in the production of MELANIN, which has a role to play in skin tone and therefore how we interact with the sun. I want to say right here that this is FALSE. The pineal gland has a major role in MELATONIN. I know that sounds very similar, but these hormones do completely different things and just having a few letters in common doesn't make them the same. This kind of thing is very common in pseudoscienceis pseudoscience though, where people will mix genuine claims with false ones. Because the main claim is true, we then accept the subsequent claims. The pineal gland does indeed calcify and according to a 2023 meta analysis, 61.65% of the tested population had a calcified pineal gland. This happens as we age, although it can occur in infants so age doesn't seem to be the determining factor. It seems to calcify itself based on individual metabolism. According to the account I am talking about and many others of the same ilk, the pineal gland is the third eye and connects the physical and spiritual realms. The usual conspiracy stuff follows about the world governments not wanting us to see the truth, so they put fluoride in the water that clarifies the pineal gland and prevents us from connecting to the spiritual realm. Not to worry though…if you place indigo crystals over your third eye chakra, you know something like amethyst, chant and gaze into the sun (whilst spending money on pineal clearing supplements) you’ll be able to access the quantum realm. And in case you were wondering how long you’d need to be on these supplements… it could be a few weeks but may take a lifetime to open your third eye.
Cool, got it. So, just to summarize: This gland, which is in your brain and plays biological purposes, actually plays spiritual ones for which we have no evidence. The global conspiracy for which we also have no evidence is to stop these spiritual purposes and you can buy a supplement that there is no evidence for its efficacy to cure a made up problem.
This got me to thinking about supplements as a whole because its a BIG industry. Apparently in 2023, it was worth 177 BILLION DOLLARS. So, do we really need supplements?
The appeal of supplements is easy to understand. In our fast-paced world, who wouldn’t want a quick fix for better health? It’s convenient to think that popping a pill can make up for a less-than-ideal diet or a lack of exercise. Plus, the marketing is incredibly persuasive, featuring promises of increased energy, improved focus, and even enhanced longevity. But here’s the kicker: many experts argue that most supplements simply do not work as advertised. In fact, they might not work at all for the average person who is not deficient in any particular nutrient.
Let’s start with vitamins. For years, we’ve been told that taking a daily multivitamin is good insurance for our health. However, numerous studies have shown that for most people, multivitamins have no significant benefit. A large-scale study published in the Journal of the American Medical Association found that multivitamin use did not reduce the risk of chronic diseases such as cancer or cardiovascular disease .
Similarly, a 2018 review of research on vitamin and mineral supplements found that they do not provide any measurable benefit in preventing heart disease or cancer, which are the two leading causes of death in developed countries .
Then there’s the issue of over-supplementation. Many people believe that if a little is good, more must be better. This is not only untrue but can also be dangerous. For example, taking high doses of fat-soluble vitamins like A, D, E, and K can lead to toxicity because these vitamins are stored in the body’s tissues and not easily excreted. Vitamin D toxicity, although rare, can cause severe health problems such as hypercalcemia, which can lead to nausea, weakness, and kidney complications .
But why don’t these supplements work as expected? Here are a few reasons:
So, what should we do instead of relying on supplements? The key is to focus on fixing problems at their root causes rather than trying to mask symptoms with pills.
First and foremost, look at your diet. A well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats will provide most of the nutrients your body needs. Unlike supplements, whole foods contain a complex matrix of vitamins, minerals, fiber, and other beneficial compounds that work synergistically to promote health .
In addition to diet, consider other lifestyle factors. Regular physical activity, adequate sleep, and stress management are crucial for maintaining overall health. Exercise, for instance, is known to improve cardiovascular health, boost mood, and enhance energy levels. Sleep is essential for everything from cognitive function to immune health. And managing stress through techniques like mindfulness or yoga can have profound effects on both mental and physical health .
Now, this isn’t to say that supplements are always useless. There are certain situations where they can be beneficial. For example:
If you do decide to take supplements, it’s important to do so under the guidance of a healthcare professional. Self-prescribing supplements can lead to inappropriate dosing and potential health risks. A healthcare provider can help determine whether you actually need a supplement, what dosage is appropriate, and how to monitor its effects.
At the end of the day, supplements are not a panacea. They can be beneficial in certain situations, but they are not a substitute for a healthy diet and lifestyle. The best approach to health is a holistic one that addresses the root causes of issues rather than trying to fix everything with a pill. Eating a varied and balanced diet, staying active, getting enough sleep, and managing stress are all critical components of good health.
So next time you’re tempted by the latest supplement craze, remember that there’s no substitute for the basics. Focus on nourishing your body with real food, taking care of your overall wellbeing, and seeking professional advice when needed. Avoid getting health advice from social media, especially when the health advice ends with a disclaimer that it is only intended for ‘educational purposes’ and not intended to be medical advice. The amount of health gaslighting on social media is insane.
If you have any questions or would like to just say ‘hi’, please email me on getfitguy@quickanddirtytips.com
Get-Fit Guy is a Quick and Dirty Tips podcast. Thanks to the team at Quick and Dirty Tips Morgan Christianson, Holly Hutchings, the director of podcasts Brannan Goetschius and Davina Tomlin . I’m your host, Kevin Don. If you have a question for me, leave me a voicemail at 510-353-3104 or send me an email at getfitguy@quickanddirtytips.com. For more information about the show, visit quickanddirtytips.com, or check out the shownotes in your podcast app