In 2020, the USDA released a scientific report that shows most Americans are deficient in key nutrients, like calcium, potassium, vitamin D, and dietary fiber, and that nutrient shortfalls are associated with health issues like chronic liver disease, cardiovascular problems, and cancer.
Nutrient gaps occur when our diets do not provide us with the nutrient levels we need for healthy body function. This can happen because of our diet and lifestyle, as a side effect of certain conditions, or because of demanding phases of life, like old age or pregnancy.
While it’s ideal to fill nutrient gaps by tweaking your diet, taking dietary supplements or nutraceuticals is also a great way to support and optimize your health. At the same time, the dietary supplement market is teeming with options, of varying quality and type, which can make the process of finding the right supplements overwhelming.
One thing’s for sure: The supplements you take should specifically target your individual needs. Here are some things to consider streamlining the process of choosing the right supplements for you.
Common Signs You May Need Supplements
There are a few tell-tale physical signs that suggest your body is nutrient deficient.
- Vitamin B deficiencies lead to a variety of symptoms. Dry, brittle hair and nails can occur when the body is low on biotin (vitamin B7). Mouth ulcers or cracks at the corners of the mouth, itchy, flaking skin, and hair loss can be a sign that you’re deficient thiamine (vitamin B7), riboflavin (vitamin B2), pyridoxine (vitamin B6), and iron.
- Those with iron deficiency may also experience unexplained fatigue and ridged nails.
- Bleeding gums, easy bruising, irritability and fatigue can often be a sign of a diet low on vitamin C.
- Low levels of vitamin A is associated with night blindness, poor wound healing, and cracking, scaly skin.
- Vitamin D deficiencies can cause bone pain, fatigue, muscle weakness and mood changes.
- Experiencing reduced immunity, like contracting viruses frequently or taking a long time to recover from a cold or flu, may also be a sign of deficiencies in vitamins C, D, and E, as well as minerals like zinc and selenium, that are key to a healthy immune response.
Determining your Nutrient Needs
In addition to common signs like these, your lifestyle, dietary restrictions, phase of life, and any health conditions you may be diagnosed with should factor into your decision-making around choosing nutritional supplements.
People who live very active lifestyles require different nutrients than those who live more sedentarily, for instance.
“The more sedentary someone is, the more they are likely to have a higher body fat,” said Elizabeth DiMeo, MS, CNS, LDN and clicnical nutritionist at EVEXIAS Health Solutions. “Vitamin D, for example, is harder to absorb when someone has a higher body fat percentage. One who is active may need more of everything because they are burning through things like B vitamins, antioxidants, and more.”
Likewise, DiMeo notes, if you are vegetarian or vegan, you may need to supplement certain nutrients you’re not getting from cutting meat and animal products from your diet. “Vegans and vegetarians may become deficient in B vitamins, Vitamin D3, zinc, selenium, iron, protein, and more,” she said.
Additionally, vitamin and mineral deficiencies can result from certain disease and conditions. Autoimmune diseases, like Crohn’s and ulcerative colitis, and malabsorptive disorders, such as inflammatory bowel disorder can impact the body’s ability to break down food because they can cause frequent diarrhea, vomiting, and inflammation in the gut. Studies show that people with IBD and ulcerative colitis are commonly deficient in vitamin B. Studies also suggest that taking omega-3 fatty acids, vitamin C and vitamin D may help to ease certain gut-related symptoms.
Pregnancy may also lead to nutritional shortfalls. When you’re pregnant, it’s recommended you take a wide variety of vitamins to help support the growth of your baby and give your body what it needs to handle gestation. The American College of Obstetricians and Gynecologists recommends that pregnant women take folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C.
Aging also influences how much of certain vitamins and minerals people need to stay vital. For instance, calcium and vitamin D requirements are higher for those over 70 because we lose bone mass as we age, and these supplements support bone health. Additionally, omega-3 fatty acids support cognitive health and may prevent Alzheimer’s and CoQ10, which the body stops producing as frequently in old age, can help to boost the immune system and assist with healthy aging.
Supplement Types & Quality
Depending on why you’re seeking out supplements, there are additional things to consider when choosing a supplement.
For one, supplements come in various forms, like pills, gummies, powders, liquids, and more. While this can mostly come down to how you best like to take your supplements, the form of vitamin you take can also impact their absorption.
Some supplements are only effective in a dry extract form, such as capsules or pills, while other supplements may be more efficiently absorbed as liquids. Liquid supplements can be particularly beneficial for those who have difficulty absorbing vitamins from pills or swallowing capsules or tablets. Pharmacists and doctors can answer any questions you have about what form of vitamin to take.
“EVEXIAS has high-quality LPT chewable (liposomal), and other companies have efficacious gummies, but again, it’s about making sure you are taking what you need. I’m not a fan of OTC supplements,” said DiMeo, who adds, “It’s really about the quality and efficiency of the supplements.”
To ensure you’re buying a high-quality nutraceutical that will be actively absorbed by your system, DiMeo recommends buying your nutraceuticals through a qualified practitioner and verifying that the products have been third party tested. These measures will help to ensure the product is free from harmful additives and that they contain the potency of vitamins and minerals that is stated on the label.
Treat Supplements with Respect
Clearly, no nutraceutical regimen is one size fits all. When it comes to determining what sort of supplements may enhance your overall health, DiMeo says it’s always a good idea to talk with a functional medicine doctor, APRN, ND, nutritionist, or EVEXIAS provider to determine exactly what your body needs.
Once you’ve found a supplement that suits you, keep in mind: Supplements and nutraceuticals can be powerful, so it’s possible for a new product to cause bad reactions or to disagree with your system or interact with medications you already take. Some side effects associated with supplements and nutraceuticals include nausea, vomiting, headache, constipation, and sleepiness. If you do experience side effects, stop taking the supplement and get in touch with a qualified provider.
Side effects are most prevalent in those who take high doses. So, start slowly with a low dose and adjust incrementally from there, and you’ll be more likely to experience the hassle-free health optimization of a nutraceutical regimen tailored to you.