“What supplements actually work?” This was the most common question that you sent in this weekend. In this economy, I think this is a valid question: in a stretched family budget, where do you spend your money?

Short-answer: almost** none of them.

The appeal of the quick-fix, the short-cut: health and beauty in a bottle.  The vitamin and supplement industry – globally – is estimated to be worth well over €150 billion globally.

Even when the science doesn’t make sense.

Fact-check: Supplements are not regulated by the HPRA in Ireland. That means, they don’t have to prove they work.

In fact, many supplements have not undergone clinical trials. Some boast “in a study” on their labels – but the cited study was an industry-sponsored, low-quality study. Many, if asked about evidence, cite traditional use of one or more of their included ingredients.

Fact-check:  Just because something is sold in a pharmacy doesn’t mean that it is evidence-based treatment.  I wrote earlier this year on my experience with being marketed probiotics in a pharmacy or the lack of evidence for cough bottles.

Fact-check: No supplement will help you lose weight.

Vitamin C

Vitamin C and the common cold is a myth – an expensive pee. It is well-worth reading a great breakdown of this in Dr. Grimes’ “The Irrational Ape” (will it surprise anyone I have a signed copy?) on how the modern myth of Vitamin C can be traced back to an eccentricity of a Nobel Laureate, Linus Pauling. He was an extraordinary genius – but none of his work or expertise was on Vitamin C. He just happened to be a personal zealot for the practice of excessive supplementation of Vitamin C.  Despite any evidence for this, his baseless but passionalte promotion of the supplement has had a lingering legacy to this day. 

 

It can be hard to sort this out when TikTok influencers, celebrities, and even subsidized healthcare professionals are marketing these to you with almost-unbelievable results and testimonials. While supplements are as profitable and synthetic as anything manufactured by “Big Pharma” – yet marketing usually uses imaging and language appealing to “natural.”  I personally have long had a personal ethical concern about a Irish consultant who regularly prescribes their own range of supplements to a large percentage of patients – so a financial interest in the treatment their patients are receiving.

While we are all horrified that doctors – or pharmacists! – would take payments or benefits from a pharmaceutical company, how many have looked closer at the supplement, probiotics, and vitamin industry which is far less regulated and arguably more lucrative?  

Did you know?  Tumeric may have some benefits when consumed in curries or tea, but more isn’t better.  There are no convincing studies that it benefits, and may interact with certain medications.

This weekend on stage at Future Beauty Show, 2 healthcare professionals were challenged as to whether the supplements they were selling actually worked. Neither had studies or evidence. One said it likely didn’t do much but there was a feel good factor. Another cited traditional use of mushrooms.  There was universal concensus among docs that it seems unlikely collagen supplements actually make it to your skin or joints.

The simple fact is that if you eat a healthy diet, you don’t need supplementation with a few notable exceptions**. And if you don’t eat a healthy diet, the supplements won’t short-cut your way to health.

**Vitamin supplements that work and are essential: Vitamin D, as per current recommendations, also Folic Acid for women who may conceive or pregnant, and prescribed vitamins by your GP/specialist for a specific medical need or deficiency detected by a validated laboratory test; Vitamin B 12/Complex, Iron, and calcium among the most common.

Want to read more?  I’ve written about supplements – and the lack of evidence – extensively.  Just type “supplements” into the search bar on this Blog.