Supplements

Most people can get all the nutrients they need from eating a wide variety of healthy food, including whole foods from the 4 main food groups and plenty of fruit and vegetables.

Supplements may appear to offer a simple, solution to health concerns. However, as their name suggests, they are supplementary – intended to support, not replace, a healthy, balanced diet.  

Some supplements might be useful for some people

These include:

• An iron supplement if you have low iron or iron deficiency anaemia.
• Folic acid if you are planning to get pregnant and until you're 12 weeks pregnant.
• Iodine if you're pregnant or breastfeeding.
• A probiotic if you're taking a long course or repeated courses of antibiotics. 
• Vitamin B12 if you're vegan, especially if you're breastfeeding, or an older person with a poor appetite.
• Vitamin D if you spend most of your time indoors, have dark skin, are pregnant or breastfeeding, or cover most of your skin when you're outside.
• Vitamin D if you have been diagnosed with osteopenia or osteoporosis. 
• Iron, folic acid and vitamin D if you have recently been diagnosed with coeliac disease.
  
• Oral nutrition supplement drinks if you're underweight and struggling to put weight back on by eating normally.
• Omega-3 fish oils if you have high triglycerides (a type of fat) in your blood.
• A multi-vitamin for anyone who has had weight loss surgery, or anyone taking weight loss medicines. This is because of the change in how your stomach absorbs nutrients and your lower food intake. 
• A multi-vitamin and mineral for older people with poor appetite and/or who aren't motivated to cook balanced meals.

If you think you're not having enough of 1 or more nutrients and you're thinking about taking a supplement, always talk to your healthcare provider (eg, doctor, nurse, pharmacist or dietitian) before taking a supplement.

They can provide advice about:

• blood tests – how to understand your personal health needs
• effectiveness – how the supplement will benefit your health
• safety – if the supplement may interact with any medicines you're currently taking or if there are there any risks, such as during pregnancy or breastfeeding
• dose – the correct amount to take and how long for
• side effects – any expected or possible side effects.

Always buy supplements from a trustworthy source, such as your local pharmacy or supermarket, and not from an unknown company on the internet. 

Don’t rely solely on online information, which can over exaggerate the benefits or not give you a full understanding of the risks.

Check the label – it should tell you how much to take, when to take it and how often, and how to store it. It should also have an expiry date.

Risks

• Some products may not meet New Zealand standards and may not have gone through the same checks as products from a more reliable source. Where possible always choose a supplement manufactured in Aotearoa New Zealand. 
• Taking more than is recommended on the supplement container may be unsafe. Check the amount you should be taking – based on your situation and health issues – with your healthcare provider, pharmacist or dietitian.
• If you take more than 1 supplement, make sure that you're not doubling up on any nutrients. For example, if you take a multivitamin tablet which includes vitamin D, don’t take an additional vitamin D supplement unless advised to by a health professional.
• To avoid buying the wrong product and spending money without needing too, talk to your healthcare provider, dietitian or pharmacist about which product is right for you. They will be able to advise based on evidence of how effective and useful they are. 

Side effects

Take your supplements at the correct dosage as recommended on the container. Don't take several supplements together without talking to a pharmacist, dietitian, or healthcare provider first. Combining supplements may put you at risk of overdose and other side effects.

Here are some examples where supplements can cause issues or interact with medicines.

• Some supplements can increase your risk of bleeding.
• Some supplements can change your response to anaesthetic. 
• Vitamin K can reduce the effect of warfarin (an anticoagulant used to prevent your blood from clotting).
• St John's wort can make some medicines less effective or others stronger.

It's tempting to take a multivitamin to give your diet a boost if you think it's not providing enough nutrients, or when you're feeling run down or stressed.

Taking supplements won't protect your health if you've been eating a poor diet or need a boost when you're run down. Unless the supplement has been specifically recommended by a healthcare provider, it's usually better to spend your money on a wide range of nourishing whole foods that will help support your immune system and protect your health.

Image credit: Canva

Protein supplements are widely promoted as boosting muscle growth in short time periods. However, most New Zealanders are getting more than enough protein to meet the needs of their bodies.

Eating a healthy diet based around plenty of protein foods should be a priority before taking a protein supplement. Read more about high protein supplements(external link).