What is in a Supplement?

Supplementing certain vitamins, minerals, herbals and other nutrients can be beneficial and sometimes necessary in order to support your health. With the endless amount of products available these days, it can be difficult (and expensive) trying to find the best option for yourself.

Advice from an accredited practitioner can not only save you time and money, but also ensure that what you are buying will provide a therapeutic benefit and be safe for you to use.

Important Considerations

• Be careful where you buy from. Product quality varies, and products from overseas may not be regulated within Australia—what’s in the bottle may not match what’s on the label.
• Consider the safety of the product for your individual needs. Certain vitamins, minerals, and herbs can interact with medications. If you’re on prescription medication, seek professional advice before taking supplements.
• Look beyond the front label. Terms like “High Strength” don’t always mean you’ll benefit from a therapeutic dose. For example, magnesium comes in different forms:
  • Magnesium glycinate or citrate – well absorbed and beneficial for sleep and muscle relaxation.
  • Magnesium oxide – cheaper, poorly absorbed, can cause upset stomach or loose bowels in high doses.
• Some vitamins and minerals (e.g. vitamin B6 and zinc) are included in small amounts as cofactors to support absorption. Taking multiple supplements with the same cofactors may lead to excessive intake.

Best Practices for Taking Supplements

• Fat-soluble vitamins (A, D, E, K) should be taken with meals containing healthy fats to aid absorption.
• Zinc can cause nausea on an empty stomach—take it with or after a meal.
• B vitamins taken in the evening may affect sleep for some people.
• Avoid caffeine close to supplement time, as it can reduce absorption—especially of minerals like iron, zinc, and magnesium. Separate by at least one hour.
• Take zinc and iron at different times as they can compete for absorption.
• Take fish oil with meals (with healthy fat) to aid absorption and reduce digestive side effects such as reflux.

Other Quick Tips

• B vitamins may cause your urine to turn bright yellow—this is normal and due to riboflavin (vitamin B2).
• Keep fish oil refrigerated during warmer months to avoid rancidity. If it smells fishy, discard it as rancid oil can be inflammatory.
• Check expiry dates—supplements, like spices, can sit unused in cupboards for long periods and become outdated.
• Herbal mixtures don’t need refrigeration, though they may taste better chilled.
• Ensure the spoon or scoop used for powdered supplements is completely dry to prevent moisture from causing clumping or hardening.