4 ways to know if your supplements really work

For many people, starting a new supplement often comes with the hope of general well-being and improving health. But to determine if this pill, powder, liquid or gumm has an observable impact can be quite delicate. With so many variables influencing your health, your diet and your lifestyle with underlying conditions, it can be difficult to locate if your supplement really works. The key is to approach supplementation with a clear and well -defined plan and objective. In other words, “be sure to take an additional cost with a desired result and know what is this result before starting,” says Isabel Smith, MS, RDN, CDN. Once you have in mind your desired objective, follow these advice supported by experts to determine if your supplement is up to its claims.

1. Search for notable signs of improvement

To find out if your supplement really makes a difference, start by looking for notable changes that match the provided. Keep in mind that these changes will vary depending on the type of supplement. For example, you can notice better bone health from Vitamin D and calcium supplements or relieve occasional constipation by taking a Magnesium supplement.

Suzanne Soliman, pharm.d., Bcmassaid that in general, obvious The signs of supplement effectiveness include improvements such as increased energy, less digestive discomfort, better sleep quality, improved mood and improved physical performance. On the other hand, she explains that more subtle changes often include progressive progress over time, such as a dependence reduced to certain drugs, changes in blood markers, changes in appetite or the response to stress and an improved feeling of global well-being.

However, Soliman warns to “be aware of the placebo effects and consider a trial period to really assess the impact of the supplement”. This means that improving health results may not always come from the supplement itself, but rather the psychological belief that the supplement will make you feel better, which is known as the placebo effect. To see if your supplement really works, give it a test. During the trial period, pay attention to signs of improvement while keeping your daily routine, diet and coherent exercise diet. In this way, you will be able to know if the supplement helps you achieve your health goals.

2. Consider how long it takes to see the changes

While monitoring signs of improvement, it is natural to want instant results. But the reality is that certain advantages of supplements take time. “Many factors, such as the particular supplement, the nutritional state of the person, the reason to take the supplement, the dosage, the regularity of use and general health, can considerably affect the time it takes to obtain the results of an supplement,” explains Soliman.

Soliman says that, generally, some people may notice minor improvements in health results as little as two to four weeks. However, “it usually takes one to three months of regular use to see more obvious results, especially when it comes to dealing with deficiencies or health problems.”

As for chronic concerns and long -term health objectives, Soliman notes that certain supplements may not show notable effects for three to six months or more. She points out that depending on the severity of the deficiency, “it can take more time to supplements to increase nutrient levels in the body, such as vitamin D or certain minerals.” Consequently, it is important to speak to your health care provider of the time it will take to see the results and define realistic expectations concerning the results of the supplements.

3. Use laboratory tests to follow the progress

“Laboratory tests can be valuable tools to confirm whether an supplement works by directly measuring specific nutrient levels or related biomarkers in your body,” explains Soliman. Your doctor can order certain blood tests and panels to measure specific markers.

You will find below some current supplements and the Soliman markers suggest surveillance:

• Vitamin D: Monitor the levels of vitamin D 25-hydroxy in the blood.
• Vitamin B12 and Folate: Check serum vitamin B12 and folate levels. Methylmalonic acid can also indicate a deficiency in B12.
• Iron: Monitor serum ferritin, serum iron, total iron binding capacity (TIBC) and the saturation of transferrin.
• Omega-3 fatty acids: An omega-3 index test measures the percentage of EPA and DHA in the membranes of red blood cells.
• Vitamin C: Check serum vitamin C levels.
• Vitamin E: Monitor alpha-Tocopherol serum levels.
• Calcium and magnesium: Monitor the serum rates of calcium (total and ionized) and serum magnesium.
• Electrolytes (sodium, potassium, chloride): An electrolyte panel can assess these levels, which could be relevant for certain supplements or health problems.
• Inflammatory markers (for supplements such as curcumin or fish oil): Consider the C-reactive protein (CRP) or other inflammatory markers.
• Blood sugar and lipids (for metabolic support supplements): Monitor the blood sugar, HBA1C, Total cholesterol, LDL, HDL and triglycerides.

“When supplements cannot be followed and even when they can, you also want to check the tests of renal and liver function (AST, Alt, Creatinine, GFR and others)”, adds Smith. She emphasizes that these tests are important because the liver and kidneys play an essential role in the treatment and filtering of substances outside the body, including supplements. A high dose and prolonged use of supplements can potentially damage these organs. Thus, regular tests can help ensure that kidneys and liver are healthy and work at best.

4. Make informed decisions on supplementation

One of the most important factors to ensure that your supplement works as expected informed decisions on supplementation By selecting products from deemed brands. The two experts agree that you must choose brands that follow good manufacturing practices (BPF) to make sure that the supplement contains the ingredients listed on the label and is free from harmful contaminants.

Look for verified seals independently such as NSF, USP and ConsumerLab to verify that you select a trustworthy product. Soliman also recommends avoiding “proprietary mixtures” without quantities of specific ingredients, being careful of vague and unrealistic health claims and checking whether the supplement has scientific support. More importantly, you must always disclose all supplements to your health care provider and contact if you have concerns.

The bottom line

Evaluate if your supplement actually works requires careful observation, patience and appropriate tests. To precisely determine its effectiveness, it is preferable to adopt a strategic approach by considering the subtle or obvious changes of your health, by including realistic deadlines, by following progress with specific laboratory markers and by choosing complement brands with a third -party verification. Before you start a new supplement, you must always consult a health care provider to make sure that the supplement is suitable for your needs. With professional advice and thoughtful planning, you can clearly identify if your supplement really draws its promises.