Derived from plants, flowers, seeds, roots and other sources, supplements are natural and herbal products meant to enhance health or improve health-related issues. This includes vitamins and minerals and things like fish oil and probiotics. 

In many drug stores, the wall of vitamins, minerals, herbs and other options can be an inviting but confusing place. Add in influencers and others talking about their favourites on social media platforms — all that bright packaging and possible benefits, like maintaining bone health or relieving pain — and supplements can get even more puzzling. 

One size does not fit all 

Are supplements actually effective and are they right for you? Are there any risks or benefits? What else should you consider? Adding a supplement to your daily routine is more complicated than just grabbing what looks good off the shelf. Alberta Primary Care Network (PCN) pharmacists can help you make an informed choice.  

Lim adds there are risks of taking supplements or unregulated products you see in your Instagram feed without consulting a professional first. The side effects and experience from one person to the next could be quite different.  

“For example, a vegan may need iron supplementation due to their dietary restrictions.  However, if they also have a medical condition affecting their digestive tract — such as irritable bowel syndrome — some iron products might be unsafe,” he says. 

When a supplement might make sense 

Eating a well-balanced diet with dairy, protein, grains and fruits and veggies should have enough minerals and vitamins to keep someone in good health. When needed, Lim suggests that supplements may be helpful to support nutritional deficits or improve outcomes in certain medical conditions. 

“At the end of the day, we want to make sure the supplement is safe for you to take,” says Lim. “It’s important to consider if you can get the benefits of a supplement without negative health effects or side effects.” 

If you know your diet is deficient for key nutrients, supplements might be beneficial to support your health.  For example, people with allergies or food restrictions might find it hard to get enough vitamins and minerals from food alone. In that case, taking a multivitamin may be a good option to help maintain overall health. In another instance, a patient with osteoporosis or a recent fracture may benefit from taking calcium, a strong building block for maintaining healthy bones. 

“We know calcium levels don’t build up on their own naturally,” says Lim. “So we need to help preserve what we do have.” 

Measuring effectiveness 

Although most supplements are easy to purchase and use, it’s sometimes difficult to measure how well they work. The amount of clinical research dedicated to supplements — compared to traditional medications — is quite small, Lim notes.  

Another challenge is the lack of standardization. Different companies offer supplements in a variety of measurements and dosages, making it harder to choose correctly, says Lim.   

Talk to a professional 

The first step in exploring supplements should be talking to your primary care provider — like your family doctor or nurse practitioner — or a pharmacist, especially if you’re already taking medications. 

A pharmacist can help you make an informed decision by assessing your current medications, discuss best choices and identify any harmful effects.  

To meet with a PCN pharmacist, talk to your doctor.