The supplements I won’t use as a nutritionist

Supplement advertisements bombard the media, promising fabulous and quick results. But is it all true? While I do use supplements personally and in my practice, and I do believe they can help with kick-starting some pathways, and correcting some imbalances, not all supplements are made equally, and not all that glitters is gold.

So, what are the supplements I wouldn't recommend as a nutritionist?

1. Gummies

Gummies seem to be the latest craze. Until some years ago, gummy supplements were focused on the children’s supplementation market, but not anymore. Despite their arguably good intentions, the bad news is that gummies are gummies - you are essentially eating sweets with some added vitamins, but not at a sufficient therapeutic level. The high sugar content of these supplements will also impact blood sugar levels, especially if taken first thing in the morning. I will avoid this, and I recommend that all my clients not use gummy supplements.

I would recommend switching from gummies to capsule supplements, and always refer to a healthcare professional for the best advice on which supplements you might benefit from.

2. Injectable NAD+

It is not because I don’t like the supplement itself, but because of the risk of self-injecting. There could be a risk of infection, reactions at the injection site or injecting incorrectly. NAD is produced naturally by our body, and despite being a powerful antioxidant is not the only one. I would not recommend NAD+ capsules, as they can be difficult to absorb orally, but instead I would recommend supplements containing NAD precursors (such as tryptophan, different forms of vitamin B3 and NMN) to help the body produce it. It is also important to note that a wholefood balanced diet will be able to provide plenty of antioxidants, without the need to rely on strong supplementation.

3. Iron

While I do recommend iron supplementation in my practice, I do so after looking at iron and ferritin levels shown in a blood test. I have heard so many patients taking iron just because their hair stylist said it would be good for addressing hair loss. Excessive iron can be toxic to the liver and promote an environment where bacteria can thrive in the blood. That's why I always recommend testing and then eventually supplement only in case of iron deficiency, as a balanced diet should provide enough iron and balance an insufficiency. Foods such as red meat are rich in easily absorbable iron, and combining sources of plant-based iron (green leafy vegetables, for example) and vitamin C (such as lemon juice) can maximise the absorption and help keep levels within healthy parameters.

4. Multivitamins

I always prefer to test to spot deficiencies and supplement accordingly, instead of shooting in the dark and hoping that a multivitamin will compensate for some micronutrient insufficiency. I would only use it in case of deep undernourishment, such as after a few months on GLP1 agonist, severe illness, or eating disorders. A varied diet should prevent nutritional deficiencies, and I always recommend working with food instead of thinking that a supplement will compensate for a poor diet.

5. Probiotics (for the sake of it)

I have many patients who, in order to be healthy, have been taking a probiotic daily for years, only to then reach out because of gut distress. I use probiotics in practice, but after performing a gut test, understanding the gut microbiomes' status and which targeted probiotics will help. When a healthy microbiome is established, a varied and nourishing diet on its own will help maintain gut health, and introducing just a specific strain of bacteria via a probiotic can damage the balance.

Fermented foods such as yogurt, kefir, kimchi, sauerkraut, kombucha are great sources of prebiotic bacteria, and integrating them in the diet will provide a bigger variety of bacteria then just relying on one probiotic.

6. Mushroom coffees

This is not because they are bad, but rather because the amount of medicinal mushrooms per serving is not at a therapeutic level. They can be consumed as a drink if you enjoy the taste, but don’t expect the same effects as medicinal mushroom supplementation directed by a healthcare professional. If you are keen to know more about the effects of medicinal mushrooms and how they can benefit your health, I would suggest discussing it with a healthcare professional able to recommend the best mushroom (or mushroom blends) and brands for you to benefit from their effects.

Supplementation can be a minefield, and working alongside a healthcare professional is the best way to ensure a concise and effective protocol. Investing in a few high-quality supplements is better than jumping from trend to trend by buying them off the internet or social media without being aware of efficacy and possible interactions.