Blogs – by Leslie K. Hughes
Overwhelmed by the Supplement Noise? Here’s a Simple Guide
Are you feeling a bit overwhelmed by the sheer number of supplements out there? We get it. Walking down the supplement aisle at your local health food store or scrolling through the health side of social media can feel like you’re trying to navigate your way through the deepest, lushest jungle. There are so many options. There are so many claims. There is so much information (and sometimes misinformation!). It’s easy to get lost in the noise and wonder if you really need all those pills, powder, and potions. But what if we told you that there’s a way you can find clarity amidst the supplement chaos? There is! By: Understanding the reasons behind the supplement surge Understanding how to identify quality products Incorporating a holistic approach to wellness, you can navigate the wild supplement world with confidence and find what truly works for you. Here’s how to do just that. Why Are We So Supplement Obsessed? It’s not just you — supplements are all the rage right now. There has been a massive increase in supplement consumption, so let’s explore why. Nutrient Deficiencies We have more food options than humans have ever had in history. But, our modern-day diets lack essential nutrients. How is that possible? Well, it’s due to: Soil depletion Processed foods Busy lifestyles Many people turn to supplements to bridge these gaps and ensure we’re getting what our bodies need. Increased awareness Thanks to the internet and increased access to information, we’re more informed about health and wellness than ever. This is good and bad. It’s good because we have a greater understanding of the role that supplements play in supporting overall health. It’s bad because there’s almost too much information that it can feel like an uphill battle trying to sort through it all. Stressful lifestyles Let’s face it — life can be stressful! And stress can deplete our bodies of essential nutrients. Many people turn to supplements like adaptogens to help manage stress and support their overall wellness. Desire for longevity We’re living longer and we want those years to be healthy and vibrant. Supplements are often seen as a way to support healthy aging and prevent age-related decline. A Beginner’s Guide to Supplements Now that we understand the “why,” let’s dive into the “how.” If you’re new to the overwhelming supplement world, here’s where to start. Begin with the basics Multivitamins: A good quality multivitamin can provide a foundation of essential vitamins and minerals. Look for one that’s formulated specifically for your age and gender. Omega-3 fatty acids: These essential fats are key for heart health, brain function, and reducing inflammation. Consider a high-quality fish oil or algae-based omega-3 supplement. Vitamin D: According to research, over 40% of adults in the U.S. are deficient in vitamin D. This vitamin is essential for bone health, immune function, and mood regulation. Get your vitamin D levels checked with your doctor and consider supplementing if yours are low. Consider your specific needs Digestive support: If you have digestive issues like bloating or irregularity, consider probiotics and digestive enzymes. Stress management: Adaptogens like ashwagandha, Rhodiola, and holy basil can help your body cope with stress. Sleep support: If you struggle with sleep, consider magnesium or calming herbs like chamomile and lavender. Do your research Read labels carefully: Pay attention to the ingredients, dosage, and any potential allergens. Choose reputable brands: Look for brands that are third-party tested for quality and purity. Talk to your doctor: It’s always a good idea to chat about your supplement choices with your healthcare provider This is especially true if you have any underlying health conditions, are taking medications, or are trying to get pregnant. How to Navigate the Supplement Maze Once you’ve got the basics covered, you might start exploring other supplements. Here’s how to dive into those without getting overwhelmed. 1. Identify your goals What are you hoping to achieve with supplements? Are you trying to lose weight? Boost your energy? Get better sleep? Having clear goals will help you narrow down your choices. 2. Focus on quality Choose high-quality supplements from reputable brands. Look for third-party testing certifications and avoid products with fillers or artificial ingredients. 3. Start low and go slow Introduce new supplements one at a time and start with a lower dosage to see how your body reacts. 4. Listen to your body Pay attention to how you feel after taking a supplement. If you experience any negative side effects, stop taking it and consult with your doctor. 5. Consider a holistic approach Supplements are not a cure-all. They are just one piece of the wellness puzzle. Don’t forget the importance of a healthy diet, regular exercise, stress management, and quality sleep. How to Identify Quality Supplements With so many supplement brands vying for your attention, it can be hard to know who to trust. Here are some tips for finding quality supplements. Look for third-party testing Considering this is our third time talking about quality in this article, it’s safe to assume that third-party testing is very important. Reputable brands will have their products tested by independent labs to verify their purity, potency, and safety. You want to look for certifications from organizations like NSF International, USP, or ConsumerLab.com. Read reviews See what other customers are saying about the product. Try to find as unbiased opinions as possible (i.e. an influencer getting paid to promote the product can be reliable, but isn’t always.) Make sure you pay attention to both positive and negative reviews. Check the ingredient list Avoid products with fillers, artificial ingredients, or unnecessary additives. Consider the source Choose supplements made with high-quality ingredients from sustainable sources. Be wary of outrageous claims People and brands on the internet love to claim that one supplement changed their entire life. If it sounds too good to be true? It probably is. Be skeptical of products that promise miraculous results. Incorporating Supplements Into a Healthy Lifestyle Remember — supplements are meant to supplement a healthy lifestyle, not replace it. Here’s how to integrate them into your wellness routine: Prioritize whole foods: Focus on eating a diet that’s rich in fruit, vegetables, whole grains, and protein. Stay hydrated: Drink plenty of water throughout the day. Move your body: Aim for a least 30 minutes of moderate-intensity exercise most days of the week. Manage stress: Incorporate stress-reducing activities like meditation, yoga, or spending time in nature. Prioritize sleep: Aim for 7-8 hours of quality sleep each night. Navigating the world of supplements can be a journey. But it doesn’t have to be overwhelming! By arming yourself with knowledge, prioritizing quality, and listening to your body, you can make informed choices that support your health. It’s okay to start small and gradually incorporate supplements into your routine. Actually — that’s exactly the way you should do it. Don’t dive in head first but rather test the waters. You’ll find that with some patience and a holistic approach that doesn’t view supplements as a cure-all, you’ll find what works best for you to unlock a happier, healthier self.
