supplements I would never take long term or without testing
Multi-vitamins, fish oil, vitamin d, iron, folate, biotin…
You might be taking one (or more) of these supplements on a daily basis from a doctor’s recommendation or your own research. And while there’s nothing inherently wrong with any of these products, taking any supplement long term (especially without proper testing) can be risky.
As someone who took a multi-vitamin, hair, skin + nails gummy, and some sort of iron complex for most of my teen + adult life, I had a bit of an unlearning to do when it came to supplements. I mean it’s a vitamin, can I really have too much of it??
Short answer, kinda. Let’s dig into a few.
Multi-Vitamins
By now you’ve probably heard about soil quality + nutrients in our current food supply. If you haven’t, let me break the news to you- our food isn’t as nutrient dense as it once was. Read more about that here if you’d like. Naturally we want to make up for what might be lacking and a multi-vitamin seems like the best place to start.
The issue: most multi’s contain “unavailable” forms of certain vitamins. For example some contain folate/folic acid, a necessary prenatal nutrient + crucial contributor to healthy red blood cells. But for over 40% of the population we can’t actually absorb this form of folate due to a genetic mutation known as MTHFR. This gene tells our body how to process B vitamins, specifically folate, but with MTHFR the body requires a methylated version known as 5-methyltetrahydrofolate. Simply put, if you carry a MTHFR gene conventional multi-vitamins with folate + certain B vitamins won’t actually be absorbed + used by your body.
You’ll also notice for most supplements the daily value for each dose is usually 100% or more. Now if we’re deficient in something, say magnesium, then 100%+ DV might be helpful for boosting levels in the short term. But after so long we naturally will get back into that “optimal” range + continued supplementation at that level could lead to excess influencing our blood sugar, heart health + blood pressure.*
The alternative: Daily needs for vitamin A, C, E, K and iodine can all be satisfied through food based sources (for the most part). If a multi-vitamin is a must have for you, check out brands like Ritual or Thorne for methylated versions. Opt for a capsule form with minimal ingredients vs. a gummy that might include things like added sugar or even artificial dyes. If a certain vitamin or mineral concerns you, consider taking an optimal form by itself.
The bottom line: while the idea of multi-vitamins is good, most brands contain bio unavailable forms of folate and B vitamins for those carrying MTHFR gene mutations. Skip the gummy vitamin + opt for a capsule with minimal added ingredients. Always ensure proper bloodwork before + during use especially if your multi contains things like iron. Prioritize whole food based nutrients as much as possible.
Vitamin D
Arguably one of the most misunderstood- the sun vitamin. During summer months we can usually get all we need just from sunlight exposure alone. Any excess can be stored and used by the body for those grey, colder months. We need healthy levels of vitamin D for bone health, immune function + even glucose (blood sugar) metabolism. For most people, especially those in warmer sunny climates, sun exposure satisfies our daily need throughout the year. But for others who experience colder, grey periods vitamin D supplementation is often recommended to cover the gap during those times.
The issue: supplementing with vitamin d alone and for long periods of time is where problems start to arise. Vitamin d can increase calcium absorption (aka higher calcium), deplete potassium + magnesium, while also increasing the absorption of heavy metals in the gut. Higher calcium can actually lower vitamin d and create this never ending cycle of supplementation with little benefit.
The alternative: get out in the sun! 10-20 minutes of direct sunlight first thing in the morning as much as possible. If you live in a climate that gets grey + cold for parts of the year, supplementation could be beneficial during colder months. Look for vitamin D3 + K2 forms- K2 helps prevent calcium chelation while boosting potassium levels.
The bottom line: if you’re in a sunny, warm environment for most months out of the year, unfiltered morning sunlight is usually enough to satisfy our daily need. If you experience a true fall + winter, make the most of your sunny months and get your levels tested in the colder times to see if supplementation is necessary. For low levels consider a D3+K2 supplement to avoid mineral depletion.
Iron
One mineral I would never take without testing first. Fatigue, bruising easily, dizziness and brittle nails can all be signs of low iron. A few years ago when my brain fog + tiredness were at their worst, my doctor recommended an iron supplement to help. On the surface it seemed simple, increase iron to increase energy. But iron is way more complex than that.
The issue: iron is responsible for many things- transporting oxygen, healthy energy, hormone synthesis + more. When we’re dealing with suspected low (or high) iron the question that is often missed is why? Why do we have low iron? The answer isn’t a supplement deficiency. There’s something deeper going on in the body that’s causing a miscommunication resulting in low iron. Thyroid function influences iron levels along with chronic infections like candida or herpes. Now this isn’t always the case but if you’ve had chronically low iron + supplementation hasn’t helped, it might be time to dig deeper into WHAT is actually causing it.
Something else that’s often missed with iron imbalances is the full picture of what’s going on. Serum iron is not enough to determine what’s going on. We need ferritin (iron storage), TIBC (how much iron is in the blood), and blood markers like RBC, hemoglobin + hematocrit as well. If serum iron is out of range, one or more of these markers usually is too and can give some direction.
The alternative: like we just discussed, proper testing is key to understanding if there is a true iron imbalance. If there is I highly recommend you look into additional testing like a GI-Map, Organic Acids +/or Hair Tissue Mineral Analysis to see what’s going on in the gut, thyroid + other supporting minerals. Address imbalances elsewhere and don’t forget about food based sources of iron, like red meat.
The bottom line: iron supplementation should only occur with the proper testing + never for long periods of time. If you do have imbalances that’s been confirmed by bloodwork, consider additional testing to understand why this could be happening. Chronic infections, gut health + thyroid function all heavily influence iron levels.
DIM/Hormone balancing supplements
If you have a hormonal imbalance it’s probably best to stay off social media. There is SO much content, especially on TikTok, around “balancing” supplements + just toxic information around hormones. While hormonal imbalances are very real, proper testing needs to take place before any supplement or medication.
The issue: I’m going to highlight DIM specifically because I see the most content around this product. DIM, or Diindolylmethane, works to support estrogen metabolism and “rebalance” the 3 types of estrogen in the body. This can be a super helpful supplement for someone with PCOS or poor estrogen clearance. But again, testing needs to be done to confirm either of these things. Blindly taking DIM, especially for long periods of time, can actually overcompensate and deplete estrogen levels. I’ve seen women in their late 20’s enter pre-menopausal ranges from overdoing it on DIM. Same thing goes for any other “balancing” product whether it’s cortisol juice or vitex berry. Save your money + invest in a DUTCH Complete or blood work to confirm exactly what’s going on.
The alternative: hormones are complex so there really isn’t one blanket alternative here outside of nutrition + lifestyle habits. Some of the biggest factors for poor hormone metabolism/clearance is constipation. Get plenty of fiber in your diet, eat 3-4 hours apart, move your body, drink water + make sure you’re pooping at least once a day. If you’re having telltale hormonal symptoms like cystic acne, painful/heavy periods or mood swings prioritize testing as best as you can.
The bottom line: balancing your hormones isn’t a simple fix. If this area is a major concern for you, dial in your nutrition + lifestyle habits. Whole foods, eating every 3-4 hours, quality sleep, movement, stress management are all good places to start. Consider testing like the DUTCH Complete to figure out exactly what’s going on. The symptoms for high + low hormones look nearly identical so try to avoid self-diagnosing yourself.
If you take away one thing from this I hope it’s that supplementation is not always necessary. There is so much hype around it all over social media. And don’t get me wrong they are an important part of my practice + healing, but they’ve become too much of a focus for most people that were reaching for a new pill instead of making some much needed lifestyle changes.
*the content in this post is intended to be educational. It is not intended to treat, prevent, cure or diagnose any condition. Always consider proper testing + counsel from a trusted medical professional before making any changes to your current regimen.
