The pills to pop or not when it comes to your health needs

1. Probiotics

As many of you will know, this is an area I feel really passionate about because I did my PhD on probiotics (and prebiotics combined). To help empower you with the science, I’m going to give a free webinar on the latest probiotic research later in the year (I need to finalise reviewing all the research first!) — you can sign up here. The truth is, even if a probiotic is ‘high quality’ or ‘proven to survive’, most probiotics on the market are not only ineffective but they may exacerbate, or even create, issues like bloating. 

Much like medications, probiotics should only be considered in specific circumstances. Think of it this way, if you have diabetes, you wouldn’t take medication for arthritis, would you? The same applies here. 

Don’t waste your money on generalised probiotics ‘for good gut health’ no matter how convincing the ad is or how well an influencer sells it. There is no scientific evidence that taking a probiotic can support ‘general’ gut health. Eating more diverse plants is the best way to achieve that.

My other tip ahead of the webinar: before handing over your hard-earned cash (and potentially risking your gut health), always ensure there is a clinical trial to back the exact strain—aka the type of bacteria—in the probiotic. It should not be a collation of all different strains, as they can compete with each other. Additionally, make sure the probiotic strain is matched to the specific health issue you’re trying to manage.

2. Vitamin D

Most of us know that government guidance is to take vitamin D during months that have limited sunlight, i.e. autumn and winter in the UK, Canada, most of the US, etc. However, what is less well known is the importance of the form of vitamin D and when to take it. I recommend taking vitamin D3 (aka cholecalciferol) as a recent review which included 20 studies, shows that it is more effective at raising your vitamin D levels. So when choosing a product, check the label and see if it’s this type, rather than D2 (the type produced by some plants, including mushrooms). However, if you only have access to D2 don’t stress, it’s still worthwhile taking and, with any vitamin D, you don’t need to go for an expensive brand.

You should also be aware that vitamin D is fat-soluble. That means it’s best to take it with a meal that contains some healthy fat to help support absorption from your gut into your blood. Healthy fats include extra virgin olive oil, oily fish (salmon, mackerel, anchovies, sardines, and herring), avocado, full-fat yoghurt, nuts and seeds. 

3. Omega 3

Getting this from your diet is always best, but if you’re not able to have two servings of oily fish a week, then this might be one supplement worth considering. Algae oil is a good option for those following a vegan diet and one that is more environmentally sustainable, just ensure it contains both EPA and DHA (types of omega 3 fatty acids). But keep in mind, like most supplements there are contraindications because fish oil can increase your tendency to bleed, especially if you’re on blood thinner medication or have an existing bleeding disorder.

4. Vitamin C

There’s generally no need to resort to supplements for vitamin C when it’s easy to get more than enough of this nutrient from your diet naturally. For example, just ½ cup steamed broccoli contains over 80% of your daily needs. Also, high intake is a common cause of gut upset so it’s a supplement I rarely recommend. And, contrary to popular belief, the actual evidence that these pills can prevent colds and the flu is minimal too.

5. Iron

I only recommend taking this as a supplement if a healthcare professional has confirmed you are deficient as, unfortunately, it can contribute to constipation. Check the product for instructions, but most are recommended to take on an empty stomach (or with a vitamin C-containing food or drink to increase the iron absorption). However, if it upsets your stomach, it is fine to take it with food but just avoid taking it alongside antacids, milk or calcium supplements as they can interfere with absorption.

6. Turmeric

This is a fascinating one! There is some interesting research, specifically on the active component curcumin, which shows an anti-inflammatory benefit, including for those with inflammatory bowel disease. If you decide to take this, make sure it’s combined with piperine, a compound found in black pepper, to help maximize absorption. I would say that this is one worth chatting to your healthcare professional about if you think you could benefit from it.

8. Babies and kids

Most governments recommend all children aged from 6 months to 5 years old be given vitamin supplements containing vitamins A, C, and D every day. However, if your infant is having more than 500mls of infant formula a day then they don’t need vitamin supplements as the formula is already fortified with those nutrients. In addition, breastfed babies should be given daily vitamin D from birth (even if mum is taking vitamin D supplements).