Are you taking over the counter supplements without professional advice?

I notice that a large proportion of my clients are taking supplements (Vitamin D, iron, fish oils, Magnesium) that they have purchased from the Chemist or health shop without any clear guidance as to what dosage is optimal, or whether it’s the most appropriate product for them. Some info you may not have considered that might be helpful:

  1. Magnesium and fish oils should not be taken at the same time. It is possible that combining the two supplements can lower your blood pressure too much,  and can produce dizziness, lightheadedness, fainting, tiredness and even mental confusion if not enough blood reaches your brain. For this reason, ask your health professional about the possibilities of interactions between fish oil and magnesium supplements before you use them together and combine them only with  their permission.
  2. Your vitamin D should be dosed according to your blood levels and health concerns. Ideal levels should be over 75 nmol/l (most labs say 50 nmol/l is adequate) but if you have an autoimmune disorder your ideal levels should be over 100 nmol/l. There are newer versions of Vitamin D (not available over the counter) that require lower doses to affect a better response.
  3. Iron should never be taken without a proven need (i.e., low iron stores or iron deficiency anaemia). There are a lot of reasons for fatigue (poor sleep, low magnesium, stress, B12 deficiency, sleep apnoea etc.) that is not related to iron. Men and postmenopausal women with low iron stores should be investigated as it could be a sign of more serious issues like blood loss, or poor absorption due to drug interactions, gut infections or coeliac disease
  4. Magnesium comes in various forms, and some are better absorbed than others. Magnesium chelates are usually well absorbed, and oxalates less so. While magnesium helps many issues, there are specific formulas available that target sleep, stress, blood glucose control, gut health, cardiovascular health, energy, hormonal balance and more. Some contain potassium that may be contraindicated with other medication (like blood pressure drugs).
  5. I say you get what you pay for with fish oils. The more expensive brands are usually highly purified, contain a higher dose of the beneficial EPA/DHA and less likely to contain contaminants like mercury and toxins. I will often taste a client’s fish oil capsule and if it tastes ‘off’ it’s usually because oxidation has already occurred, and they would be less beneficial.
  6. Probiotics are like dogs – you want one but are not sure whether you need a

    Chihuahua or  a German Shepherd. There are formulae that are good for IBS, allergies, poor immunity, post-Caesarean birth babies, Candida, constipation, mood balance and after antibiotics. So, it’s important to understand what species are included, the dose and research behind it helping your specific condition/s.

In summary, it’s often worthwhile to consider professional advice when choosing supplements so you get targeted support that considers your health goals, medications, health history and comorbidities.

When I see a new client, I will often spend over an hour reviewing these things, then tailor a program that uses professionally prescribed products (as well as dietary and lifestyle recommendations). So, my client avoids guesswork, and saves in the long run with better outcomes.

I offer a complimentary 15 minute chat to discuss how I can support your health concerns https://holistic-health-pty-ltd.au1.cliniko.com/bookings

Doreen Schwegler, Medical Scientist and Naturopath

E: doreen@holistichealth.com.au