Understanding Supplements Beyond the Label

Most of us take supplements regularly and understand that supplementation can help us achieve health goals. According to 2023 research, 55% of Americans regularly use supplements and consider them to be essential (Council for Responsible Nutrition).

Common supplements include:

• calcium

• fish oil

• iron

• magnesium

• multivitamins

• vitamin B12

• vitamin D

While the nutrients found in these supplements are essential, supplementation should be approached carefully due to nutrient cofactor relationships, ingredient quality, and bioindividuality.

Calcium is commonly taken for bone health. Calcium is an important mineral in many bodily functions, but it must be balanced with other nutrients to strengthen bones and prevent soft tissue calcification. Bones are composed of many minerals, including calcium, magnesium, boron, and silica. When bone composition is imbalanced and contains too much calcium, bones can become brittle. The other minerals present in bones allow them to flex instead of snapping. Vitamins D3 and K2, as well as magnesium and zinc, help carry calcium and other minerals into the bones (Dean, 2017; Qureshi, 2015). Without these cofactors, calcium builds up in the bloodstream and soft tissues can become calcified, leading to fibroids and atherosclerosis. Ensuring adequate intake of these mineral cofactors can help you keep your bones strong and healthy. 600mg of calcium from dietary and supplemental sources is adequate for optimal health. Be sure to have an intake of 600mg to 1200mg of magnesium to balance your mineral levels and prevent calcification (Dean, 2017).

Fish oil supplements are touted for their omega-3 fatty acid content. Being a whole food, fish oil supplements are generally a balanced source of nutrients. However, choosing a reputable source is necessary to avoid heavy metal contamination and rancid oils. Look for brands that have been third party tested for contaminants. It’s also important to find brands that use cold pressing to extract the oils. Using heat and chemicals to extract oil, like many companies do, leads to a rancid product laced with chemical residue. We generally recommend Cod Liver Oil from Rosita Real Foods or Arctic Cod Liver Oil from Nordic Naturals. Cod liver oil is a rich source of fatty acids, vitamin A, and vitamin D (Ware, 2023).

Iron is often taken in supplemental form when labs reveal low iron levels, but most lab interpretations overlook iron dysregulation, which often leads to an overload of iron due to unnecessary supplementation. Hemoglobin, hematocrit, ferritin, iron, iron saturation, and TIBC should all be assessed to determine where the body’s iron is located and how it’s being used. Focusing solely on iron ignores the fact that iron is stored in cells. Iron dysregulation is when iron is in the wrong place. Iron levels can be low and the body may have plenty of iron in storage. When excess iron is in storage, it leads to oxidative stress and increased free radicals. Several mineral cofactors are needed to transform iron from its storage form to the active form, including magnesium and copper. These minerals are also necessary for iron absorption in people who are truly deficient in iron. After iron is moved out of storage through mineral supplementation, it may be necessary to donate blood to reduce iron levels.

Magnesium is a great supplement when taken in the right form. It’s estimated that 80% of people are magnesium deficient on a cellular level, which can worsen or even cause many health conditions. Choosing the proper form of magnesium will allow you to fully absorb the mineral and experience its benefits. Magnesium is self regulating in that excessive intake will cause a laxative effect, but poor absorption can trigger this effect before cellular saturation is achieved. Magnesium oxide, one of the most common forms of magnesium, is known for its laxative effect and is only 4% absorbed. The best capsule form of magnesium is magnesium glycinate, which is less likely to have a laxative effect and is better absorbed. The gold standard for magnesium supplementation is liquid ionized magnesium, which is 99% absorbed and enters directly into cells (Dean, 2017). 

Most multivitamins are overrated. The nutrients in multivitamins are usually present in such trace amounts that they will not make a significant dent in any nutrient deficiencies. Beyond this, the ratios of nutrients in these vitamins are often poorly planned.

Additionally, these supplements often contain synthetic forms of vitamins, colorants, and preservatives. Synthetic nutrients are not readily absorbed by the body and can actually prevent the absorption of the natural form of the nutrient. Additives in any form should be avoided in all products, especially in supplements. To achieve the best results from supplementation, consider obtaining a tailored supplement plan from a functional medicine practitioner, like Happy Spurling, who can identify your needs based on your lab results.

Vitamin B12 is another common supplement. The cofactors for this supplement are folate, iron, and vitamin B6 (The B12 Society, n.d.). The main concern with vitamin B12 supplements is the form of the vitamin. Many supplements contain synthetic B12, known as cyanocobalamin. Cyanocobalamin is poorly absorbed, blocks the receptor from absorbing natural B12, and can lead to methylation issues in many people. The best form of vitamin B12 is methylcobalamin, which is the form that has already been methylated, making it easily absorbed and used.

Vitamin D is commonly recommended when labs reveal low levels. High doses of vitamin D rapidly deplete cofactors, including vitamin A, K2, and magnesium (NeuroLife, 2019). Depletion of these essential nutrients can lead to a variety of symptoms and worsen many conditions. Vitamin D also shares receptors with vitamin A, so large doses of vitamin D can prevent vitamin A absorption. Proper dosing of 1000 to 2000 IU of vitamin D3 in addition to supplementation with magnesium and K2 can allow you to become replete without depleting other nutrients (Dean, 2017). When looking for vitamin D supplements, choose vitamin D3 sourced from whole foods to achieve maximum absorption. All this being said, your body can make its own vitamin D through sun exposure. Aim for at least 20 minutes outside daily to meet your vitamin D needs.

Overall, the best way to achieve optimal health is through a balanced diet based on organic whole foods and a healthy lifestyle. Running functional labs on a routine basis and consulting with a natural health practitioner for personalized recommendations will help you achieve holistic wellness. Schedule an appointment with Renewed Hope Nutrition for personalized natural health suggestions, functional lab interpretations, and nutritional support. Explore our podcast to learn more about natural health.

References:

Council for Responsible Nutrition. (October 5, 2023). Three Quarters of Americans Take Dietary Supplements; Most Users Agree They are Essential to Maintaining Health, CRN Consumer Survey Finds. CRN Newsroom. Retrieved from https://www.crnusa.org/newsroom/three-quarters-americans-take-dietary-supplements-most-users-agree-they-are-essential

Dean, C. (August 15, 2017). The Magnesium Miracle: Discover the Missing Link to Total Health. Ballantine Books.

NeuroLife. (January 18, 2019). Don’t overlook the necessity of vitamin D cofactors. NeuroLife Blog. Retrieved from https://www.neurolifecenter.com/2019/01/18/dont-overlook-the-necessity-of-vitamin-d-cofactors/

The B12 Society. (n.d.). Treatment. The B12 Society. About Vitamin B12. Retrieved from https://www.theb12society.com/treatment

Qureshi, I. (September 25, 2015). Bone Health Cofactors: New Science on Vitamin D, K2, Magnesium, and Zinc. Nutritional Outlook. Vol. 18. No. 7. Retrieved from https://www.nutritionaloutlook.com/view/bone-health-cofactors-new-science-vitamin-d-k2-magnesium-and-zinc

Ware, M. (June 8, 2023). What are the benefits of cod liver oil? Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/270071#nutrition