FOOD FOR THOUGHT

Supplements: yay or nay?

Cupboards stashed with enough supps to make you look like you’re a professional pusher? It’s no wonder. A whopping 65% of UK adults regularly take some form of nutritional boost, with one third of women doing so after a recommendation from a health practitioner. So they must be doing some good, right? Well, one of the main concerns regarding dietary supplements is the limited regulation these pills are subject to. In the UK, they’re treated under food law, which means they must be safe for human consumption and not misleadingly labelled. But this is determined by the manufacturer and approval isn’t even needed before sale. So, unlike medicines, supplements don’t need to pass rigorous safety checks – this is worrying because banned substances are regularly found in products like weight-loss ‘wonder’ supplements. A 2012 FDA investigation found only 21% of herbal pills contained traces of their listed ingredients, while some contained fillers, like powdered rice and houseplants. There’s also the question of whether supplements are even beneficial. Take multivitamins for instance – the highest-selling dietary top-ups on the market. Analyses of multiple studies have failed to find evidence for the claims that they can reduce heart disease or cancer risk. In fact, in some cases, vitamins E and A have been found to increase the likelihood of an early death if taken in high doses. There are some circumstances where supplements are useful, though – and even essential. Taking folic acid up until the twelfth week of pregnancy can help to reduce the risk of neural tube defects like spina bifida. And anyone excluding animal products from their diet should top up on vitamin B12 – and possibly iron and omega-3 – to prevent deficiency, as these minerals are less easily absorbed from plant-based foods. Finally, winter is coming – that means colds, flu and sickness bugs – so it’s time to think about your immune function. In truth, your best defence is a healthy diet and plenty of sleep, but there’s some evidence that probiotics may reduce your cold risk, and vitamin C may limit how long it hangs around. In terms of boosting mental health, there’s little research to suggest which (if any) supps work. A Cochrane panel of researchers found that the herbal remedy St John’s Wort could be as effective as antidepressants, but, because it can negatively interact with other medication, talk to your GP before taking it. So, with all this in mind, how should you select a supplement? First, ask yourself: ‘Do I really need it? Could I top myself up with an extra plate of fruit and veg instead?’ If you’re still keen, do your research (or check out my recommendations, right). Reputable companies will be open about the steps they’ve taken to ensure the safety and quality of their products. This may come at an extra cost but, when it comes to your health, it’s well worth the investment.