Supplements: Separating Fact from Fiction

When it comes to supplements, many experts are quick to dismiss the notion that these products are effective or even safe. However, a closer look at the habits of certain physicians reveals a more nuanced perspective.

According to Dr. Jeffrey Linder, a general internist and professor of medicine at Northwestern University, ‘a vast majority of supplements are probably worthless.’ This skepticism is well-founded, given that many supplements have not been reviewed for safety and effectiveness by the FDA before hitting store shelves.

The Importance of Vitamin D

Vitamin D is a crucial nutrient that plays a key role in bone health and immune function. Research has shown that low levels of vitamin D are associated with a wide range of medical conditions, including cancer, autoimmune diseases, infectious diseases, and cardiovascular issues.

Dr. Lawrence Green, a dermatologist and clinical professor at the George Washington University School of Medicine and Health Sciences, notes that vitamin D deficiency is widespread, especially among people who live at northern latitudes or have darker skin. As a result, he recommends taking a vitamin D supplement, especially during the winter months.

When it comes to vitamin D supplements, most doctors recommend choosing vitamin D3 (also known as cholecalciferol) over vitamin D2 (also known as ergocalciferol), as studies have shown that D3 is more effective at raising vitamin D levels in the blood.

The Benefits of Calcium

Calcium is a mineral that is essential for building and maintaining strong bones and teeth. Women in their 40s approaching menopausal age should make a particular priority to ensure their intake is adequate, as the physical changes that come with perimenopause and menopause can heighten bone loss and downstream health conditions like osteoporosis.

Dr. Rachel Pessah-Pollack, an endocrinologist at NYU Langone Health and a clinical professor at the NYU Grossman School of Medicine, notes that while calcium is best sourced from the diet, a supplement may be necessary if intake is inadequate. She recommends taking a combined calcium and vitamin D tablet daily, as vitamin D helps calcium absorb.

Magnesium: The Sleep and Muscle Recovery Mineral

Magnesium is a mineral that can enhance sleep and muscle recovery. Research has also shown that it’s effective at preventing migraines.

Dr. Raquel Zemtsov, a family medicine doctor and assistant professor at the University of Pittsburgh School of Medicine, notes that she takes magnesium to stave off migraine symptoms. Dr. Sara Velayati, an obesity medicine specialist at Montefiore Einstein and an assistant professor at Albert Einstein College of Medicine in New York City, also takes magnesium for the sleep benefits.

When it comes to magnesium supplements, some types are better tolerated than others. Dr. Kathleen Jordan, an internal medicine physician and chief medical officer at Midi Health, notes that magnesium glycinate ‘avoids the gastrointestinal upset caused by magnesium oxides and magnesium citrates.’

The Importance of Omega-3 Fatty Acids

Omega-3 fatty acids are polyunsaturated fats that are important for cardiovascular health. Common omega-3 supplements include fish oil and krill oil.

Dr. Kathleen Jordan, Dr. Sheeva Talebian, and Dr. Sara Velayati all take omega-3s. ‘With their anti-inflammatory properties and association with improved brain health, this is a popular supplement among physicians, myself included,’ Dr. Jordan says.

When it comes to omega-3 supplements, fish oil can have a characteristic fishy aftertaste, so it may take some trial and error to find one that works for you. What’s more, absorption and bioavailability can be a challenge, according to Dr. Jordan. Taking fish oil with a meal that contains fat can help skirt this problem.

Fiber: The Key to Digestive Health

Fiber is a type of carb that boosts digestion in a variety of ways: it keeps you full, helps prevent constipation, and supports bowel health. Besides the GI stuff, it also serves other functions in your body, including stabilizing your blood sugar and lowering ‘bad’ LDL cholesterol.

Dr. Kathleen Jordan notes that ‘unless you are that rare woman who regularly gets in her 25 to 30 grams per day, extra fiber intake is beneficial.’ She recommends taking a fiber supplement to support digestive health.

Iron: The Mineral for Healthy Red Blood Cells

Iron is a mineral that acts as an essential ingredient in hemoglobin, a protein found in your red blood cells. Without enough iron, your blood won’t be able to carry out its core task of delivering oxygen to organs and tissues, resulting in anemia.

Dr. Raquel Zemtsov notes that iron deficiency is common in women due to the loss of blood during menstruation every month. When that happens, she takes ferrous gluconate (a particular type of iron supplement) every other day to treat or prevent anemia.

When it comes to iron supplements, iron absorption is enhanced by vitamin C, so pairing your iron supplement with a food that contains vitamin C or even a vitamin C supplement can be helpful.