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The low down on supplements: a two-year study*

The global supplements industry is worth a staggering USD200 billion and set to rise to USD300 billion by 2028.

It is not without detractors, however. Some years ago we interviewed S Jay Olshansky, a professor in the School of Public Health at the University of Illinois, chief Scientist at Lapetus Solutions and a research associate at the Center on Aging. He opined that most vitamins do little more than give one “an expensive urine”.

For each study documenting the virtues of supplements, there is another asserting that the body does not assimilate synthetically produced vitamins. In other words, they are not bio-compatible.

NOT ALL SUPPLEMENTS ARE EQUAL

Aware that there are vitamins at the top of the price range, as there are supermarket chain-branded ones at a much lower price, we opted for mid-range supplements, sold at dedicated health stores.

We are not paid to endorse any brand and have not solicited a sponsor for this study.

Rather, we conducted it with a small number of researchers who took supplements for a period of time, then stopped, and started taking them again, recording the often subtle (and not so subtle) changes in their bodies’ function as the study progressed.

All researchers taking part in the study were between the ages of 30 and 52.

Each took a broad selection of supplements, ranging from marine collagen, spirulina, herbal detox mix including senna leaf powder, Irish moss, to the more conventional vitamins C, D, B12, biotin, niacin, as well as Omega 3, curcuma, probiotics, magnesium, zinc, iron, apple cider vinegar and a collagen supplement for hair, nails and skin.

Vitamin D was taken in liquid form, as was B12.

WHAT AND HOW TO TAKE: TAILORED APPROACH

We established, through research (as well as trial and error), that simply taking a handful of a vast array of supplements, or a low concentration multi-vitamin supplement in the hope that they correct any and every deficiency does NOT work.

Firstly, what is the correct concentration? Secondly, what supplements do you purchase? To answer the above question, you need to know what precisely your body lacks and how important the deficiency is.

If you are serious about your health, go have a full blood and gut test to determine the above. Your lifestyle, eating/drinking habits, age, and genetics all play an important role.

Heavy alcohol consumption, for example, depletes the body’s reserves of vitamin B12 which is critical to the production of red blood cells and proper functioning of the nervous system. Strenuous physical activity and/or diets require a different regimen than that of more sedentary people.

Do you spend most of your time indoors? You need vitamin D to promote the absorption of all the other supplements.

Are you going through pregnancy? You need a folate boost.

Are you going through the menopause? You likely need bioidentical hormone supplements. Do you do regular and frequent detox treatments? Vitamins will be leaching, with very little being absorbed by the body.

Are you primarily, or even strictly vegan? How often do you eat fish, if at all? Cross-referencing your age, lifestyle, body deficiencies, general health and circumstances will determine what and how much of it you need to take.

CASE STUDY 1

A 50-year old female researcher took a well-calibrated cocktail of vitamins and supplements based on blood and stool tests. She would take the supplements for a period of 3 to 4 months and then interrupt for 6-8 weeks.

The dosage was adjusted based on the seasons (sunshine and light promote good absorption, while limited day light requires higher concentration of some vitamins).

She also took frequent detox herbal mixtures that promoted good gut and bowel function.

The researcher is primarily vegetarian (not vegan!) but does drink alcohol fairly regularly and moderately.

She has a history of anaemia, exacerbated by the alcohol intake. A high concentration liquid vitamin B12 and iron are critical to her. What happened when she discontinued these?

The researcher had minor problems with her balance, some hair loss, frequent aphthoid ulcers (mouth sores) and lost some skin elasticity.

Restarting the intake of the carefully calibrated supplement cocktail remedied the balance problems and strengthened her hair and nails within two weeks of resuming the supplements intake.

We will publish other case studies on a regular basis, so stay tuned.

Testing Recommendations for Personalized Supplementation

To effectively tailor supplement and vitamin intake to your individual needs, a range of tests can provide valuable insights into your nutritional status, genetic predispositions, and overall health. Below are key testing recommendations to consider when pursuing personalized supplementation:

1. Comprehensive Blood Panel

A comprehensive blood panel can provide a detailed overview of your current nutrient levels and help identify deficiencies or imbalances that need to be addressed. Common tests within this panel include:

  • Vitamin and Mineral Levels: Tests for vitamins such as B12, D, A, and E, as well as minerals like iron, magnesium, calcium, and zinc.
  • Complete Blood Count (CBC): Helps assess overall health and detect conditions such as anemia, infection, and many other disorders.
  • Lipid Profile: Measures cholesterol and triglycerides to evaluate cardiovascular health.
  • Thyroid Function Tests: Evaluates thyroid hormone levels, which can influence metabolism and energy levels.
  • Blood Glucose and Hemoglobin A1c: Assesses blood sugar control, important for managing or preventing diabetes.

2. Genetic Testing

Genetic testing can reveal how your body responds to certain nutrients, your predisposition to specific deficiencies, and how your genes might affect metabolism and nutrient absorption. Common genetic tests include:

  • Nutrigenomics: Analyzes how your genes interact with your diet, providing insights into your unique nutritional needs, potential food sensitivities, and optimal dietary patterns.
  • MTHFR Gene Test: Assesses variations in the MTHFR gene, which can affect folate metabolism and increase the need for specific B vitamins.

3. Micronutrient Testing

Micronutrient testing evaluates how well your body absorbs and utilizes vitamins, minerals, amino acids, and antioxidants at the cellular level. This test can be more precise than standard blood tests and includes:

  • SpectraCell Micronutrient Test: Measures functional deficiencies in a variety of micronutrients, which can help customize supplement regimens.

4. Hormone Panel

Hormone levels can significantly impact your nutrient needs and overall health. A hormone panel can provide insights into:

  • Sex Hormones: Estrogen, progesterone, and testosterone levels can affect energy, mood, and muscle mass.
  • Stress Hormones: Cortisol levels can impact energy, immune function, and nutrient metabolism.
  • Insulin and Glucagon: These hormones play a critical role in blood sugar regulation and overall metabolism.

5. Gut Health Testing

Gut health has a profound effect on nutrient absorption and overall well-being. Key tests include:

  • Comprehensive Stool Analysis: Assesses gut microbiota balance, digestive enzyme levels, and inflammation markers.
  • Food Sensitivity Testing: Identifies foods that may trigger inflammation or digestive issues, helping to refine dietary choices that complement your supplement regimen.

6. Omega-3 Index Test

This test measures the levels of omega-3 fatty acids (EPA and DHA) in your blood, which are critical for heart, brain, and overall health. It helps determine if supplementation with fish oil or other omega-3 sources is necessary.

7. Bone Density Test (DEXA Scan)

A DEXA scan measures bone density and can be useful for assessing the need for calcium, vitamin D, or other bone-supporting nutrients. It is particularly recommended for individuals at risk of osteoporosis.

8. Inflammation and Antioxidant Status Tests

  • C-Reactive Protein (CRP): Measures general levels of inflammation in the body, which can influence the need for anti-inflammatory supplements like omega-3s or curcumin.
  • Oxidative Stress Panel: Assesses the balance between antioxidants and free radicals, guiding the use of antioxidants like vitamins C and E, selenium, and coenzyme Q10.

When choosing the best testing kits for personalized supplement and vitamin intake, it’s essential to consider the accuracy, comprehensiveness, ease of use, and reliability of the provider. Here are some top testing kits and services known for their quality and effectiveness:

1. Everlywell

Best For: At-home convenience and a wide range of tests.

  • Tests Available: Food sensitivity, vitamin D, thyroid function, metabolism, and inflammation levels.
  • How It Works: Provides at-home test kits that you mail back to their lab. Results are accessible online within days.
  • Why It’s Good: Easy to use with clear instructions; excellent for those who prefer the convenience of at-home testing without a doctor’s visit.
  • Website: Everlywell

2. Thorne

Best For: Comprehensive health insights with personalized recommendations.

  • Tests Available: Gut health, sleep, stress, weight management, and biological age.
  • How It Works: Collect samples at home (usually blood, saliva, or stool) and send them to Thorne’s lab. Results come with personalized supplement and lifestyle recommendations.
  • Why It’s Good: Provides a broad array of tests with actionable insights; Thorne is known for high-quality supplements that can complement your test results.
  • Website: Thorne

3. LetsGetChecked

Best For: Quick results and privacy.

  • Tests Available: Micronutrient levels, thyroid function, cholesterol, and omega-3.
  • How It Works: Offers discreet, at-home test kits with online results in a few days, and a consultation option with their nursing team for result interpretation.
  • Why It’s Good: LetsGetChecked is praised for its speed and user-friendly platform, making it easy to track your health over time.
  • Website: LetsGetChecked

4. InsideTracker

Best For: Athletes and those seeking a highly personalized approach.

  • Tests Available: Comprehensive blood testing including vitamins, minerals, hormones, and markers of inflammation.
  • How It Works: Blood tests are done either through a lab visit or at home with a mobile blood draw service. The results include personalized recommendations for diet, lifestyle, and supplements.
  • Why It’s Good: Ideal for fitness enthusiasts and those serious about optimizing health with data-driven insights.
  • Website: InsideTracker

5. myDNA

Best For: Genetic insights into nutrition and fitness.

  • Tests Available: Genetic testing for diet, fitness, vitamins, and medication response.
  • How It Works: A simple cheek swab sent to their lab reveals how your genes influence nutrient needs, exercise, and overall health.
  • Why It’s Good: Offers a broad genetic profile that helps tailor not just supplements, but also diet and fitness plans.
  • Website: myDNA

6. Vitagene

Best For: Combining genetic, lifestyle, and health data for a comprehensive approach.

  • Tests Available: Genetic testing for nutrition, vitamins, exercise, and wellness.
  • How It Works: Uses a saliva sample to analyze your genetic makeup and provides personalized supplement recommendations and lifestyle advice.
  • Why It’s Good: Integrates your health history with genetic data for a highly personalized health plan, including specific supplement recommendations.
  • Website: Vitagene

7. Rootine

Best For: Highly personalized daily vitamin packs.

  • Tests Available: DNA, blood, and lifestyle assessments to customize micronutrient intake.
  • How It Works: You provide data through at-home testing kits or previous health reports, and Rootine customizes your supplement regimen into daily microbeads.
  • Why It’s Good: Rootine focuses on precision dosing based on comprehensive data, making it a top choice for those serious about personalized nutrition.
  • Website: Rootine

8. SpectraCell Laboratories

Best For: In-depth micronutrient testing.

  • Tests Available: Micronutrient panel, which assesses the functional status of vitamins, minerals, amino acids, antioxidants, and other essential nutrients.
  • How It Works: Requires a blood draw at a local lab or through a mobile phlebotomy service. Results provide a detailed view of nutrient deficiencies and their impact on your health.
  • Why It’s Good: SpectraCell’s micronutrient test is highly regarded for its depth and accuracy, making it ideal for precise supplementation guidance.
  • Website: SpectraCell Laboratories

Tips for Choosing the Right Testing Kit:

  1. Match Tests to Your Needs: Consider your specific health goals, whether it’s managing a chronic condition, enhancing athletic performance, or simply optimizing your daily nutrient intake.
  2. Check for Certification and Accuracy: Ensure that the testing kits and labs are certified and reputable, with proven accuracy in their testing methods.
  3. Review Service and Support: Opt for companies that offer clear guidance on sample collection and interpretation of results, ideally with access to healthcare professionals for support.
  4. Ease of Use and Accessibility: Choose kits that are easy to use and fit your lifestyle, whether you prefer at-home testing or lab visits.

By selecting the right testing kits, you can gain valuable insights into your health and create a tailored supplement regimen that truly meets your individual needs.

*This research does not purport to be a scientific one, nor has it been conducted using a large cross-section of participants. As such, it is entirely based on, and documents the findings and experience of the editors involved. It is not a substitute for medical advice.

NEXT: Intermittent fasting is not occasional dieting

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