Five ways to be smart about supplements

Older women are major users of supplements, so it’s important that we’re getting what we pay for and not falling for hollow promises.

Numerous studies have shown that supplement use increases with age, and that women use more than men.

The results of a questionnaire published last year gave us an insight into some of the more popular ones.

Almost 16,000 people aged 70 and over in Australia and America were surveyed — though most (88%) were from Australia.

Their average age was 79, and just over half were women.

Two-thirds said they used some sort of supplement, most often vitamin D, calcium, fish oil, glucosamine, or a multivitamin.

Let’s walk through that list, because while it might look like a lineup of the usual suspects, the evidence for most is scant.

We need enough vitamin D and calcium to meet recommended levels, but there’s no case that supports more than that. In fact, there are problems with too much of either. For example, excess calcium from supplements can increase our risk of kidney stones.

Of course, if we don’t eat dairy products, it might be hard to get enough dietary calcium and a supplement could be warranted. But get informed advice on what to use.

Vitamin D levels will probably vary according to the season — highest at the end of summer and lowest at the end of winter. A healthy level for late winter is at least 50 nmol/L. Extra sunlight in summer should bring it up around 60-70 nmol/l.

While we might need a regular supplement in winter, summer could be a different story.

As for fish oil, the research is inconclusive. Some even suggest that it might be detrimental for heart health. But unfortunately, studies on supplements, like dietary studies in general, tend to be poor. For example, quality is paramount, and most studies ignore that completely.

It’s true that omega-3 plays an important role in our diets, but also understandable that not everyone is a lover of oily fish, walnuts or chia, flax and hemp seed. Get it from your diet if you can, and if you think you have a case for using a supplement get advice on the best options.

Studies on glucosamine have never been especially convincing, but that hasn’t stopped a lot of people from using it. The other options to consider for arthritic pain are supplements made from eggshell membrane or, possibly, collagen. But the number one treatment for arthritis is exercise, so make that a priority.

Finally, multivitamins. There’s little evidence for these. In fact, they increase the risk of imbalances if we end up with too much of something we don’t need.

It makes sense that if we have the means we might be keen to do what we can to preserve our health as we get older. And there are a range of reasons for considering supplements at this stage of our lives.

For example, many of us eat less than we used to, which could mean a lower intake of nutrients. In addition, an older gut doesn’t metabolise those nutrients as well as a younger one does.

At the same time, we’re not replacing tissues such as bone and muscle as efficiently as we once did, and we might be dealing with more health challenges.

But we also need to be careful not to fall prey to fanciful marketing, so here are five ways to make the best decisions you can.

1. Do your research. Exaggerated claims are often made for supplements, so do what you can to investigate those.

For example, there’s a growing and lucrative market for ‘brain health’ supplements, and it’s not hard to see the appeal of those. But they’re not supported by evidence. A healthy lifestyle that includes a varied and nutritious diet plus regular exercise is a better investment in your brain.

Sites such as Web MD, Mayo Clinic, or Cleveland Clinic should give you a reasonable idea of whether a supplement will do what it says it will.

Another reason to do our homework is that some supplements can interact with medications we might be taking. Check that out.

2. Use reputable brands, and if you’re not sure, ask someone who should know. It might or might not be your GP. Or your pharmacist. If a pharmacy is selling a brand or product, you’d hope the staff have some knowledge of it and/or can vouch for the quality of the brands on their shelves.

The problem is that the manufacture of supplements isn’t well-regulated, so we can’t be sure they contain what they say they contain. Buying reliable brands is about the best we can do.

3. Be clear about why you’re looking to take a particular supplement and try to be specific. What results are you looking for? How will you judge whether it’s working?

There are gut health supplements that promise outcomes such as ‘glow’, and as vague as that is, there are probably days when the lines on our faces feel like trenches and those capsules or powders look incredibly seductive.

Ditto supplements promoted by celebrities. Of course, those women look wonderful, and even though it’s highly unlikely that their supplement regime is responsible, we can be lulled into thinking it is.

By all means try what you want to try, but consider how you’ll assess the benefits. The same goes for products such as multivitamins. It’s wing-and-a-prayer stuff if we have no way of monitoring whether they make a difference.

4. Be methodical. In addition to what I’ve just said, it makes sense not to take a group of things at once. If we stagger their use we have a better chance of identifying what’s working and what’s not.

It’s also a good idea to think about when to review what we’re taking. Other, better products might come along. Or maybe there’s a point where we can use a maintenance dose and take it less often. Here’s where it’s invaluable to find someone with expertise in this area.

5. Finally, just a reminder because you already know it and I’ve already said it: supplements are never a substitute for a healthy lifestyle. So give food, exercise, stress relief, and sleep your attention first.

Then, if you want to try a supplement, be as smart as you can about your choice, and follow through.

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