Supplements That Actually Work: But First, the Introduction

As a 7-year veteran of the natural foods industry, I’ve had the opportunity to try a LOT of different supplements, from multivitamins to immunity boosters to “performance enhancers”-and we’re talking the legal kind here, kids, no EPO or testosterone patches-marketed to enhance your athletic experience with seemingly infinite promises of “guaranteed results”. Many of these supplements, probably due in part to the stringent quality standards my company-as well as others across the industry-require of the products we sell, are highly effective and perform quite well and, for lack of a better phrase, do exactly what they’re supposed to do.

Since supplements aren’t regulated by the FDA or USDA, however, the companies that manufacture them will often use the cheapest-and/or least effective-part of the plant, herb or chemical matter available or, even worse, use such a low concentration of the supplement that taking mega-doses is th only way to reap any of its benefits. I have, however, come across a few supplements that proved to be worth their weight in gold…or at least in the blood, sweat and tears gushing through (and often from) my body during a serious workout.

The intention of this article, therefore, is to give some general guidelines regarding the selection of your supplements. These are by no means a comprehensive set of instructions but rather a wide-ranging set of principles to ensure you receive the biggest bang for your buck while considering supplements.

1. Educate yourself.

   Echinacea, for example, is a plant widely used in formulae for immune boosters and antiviral remedies. The Echinacea plant is, however, comprised of the flowers/petals, roots, stems, seeds, and leaves among other parts of the plant that may have some effect or some supplemental application, but will neither target the immune system nor affect its properties in any way beneficial to an athlete. Make sure that you know what particular component of the herb, plant or other supplement will be the most potent and guarantee the best results. Most websites that give accurate, up-to-date information are going to end in “.org”, “.edu”, and “.gov”, and there are a substantial number of them that address this issue specifically. Hint: stay away from branded sites, which are designed and maintained by the manufacturer, and will almost certainly give you more promotional than accurate information!

2. Consider liquid extracts over capsules, tablets or other pill-form remedies.

   Many of you who have tried extracts before are already wincing at the thought of taking supplementary extracts because, most of the time, they taste terrible at best. This is due to the fact that you’re consuming the actual liquid extracted from the plant or herb, usually in a base of alcohol or water. In my opinion, yes, they taste terrible. Yes, taking them, especially as prescribed (usually by the manufacturer’s directions, which involve a dropperful or two in a small amount of warm water, although unless otherwise specified, it’s generally safe to take extracts in juice or a more palatable liquid), usually requires, for me at least, a strong juice chaser, such as pomegranate blueberry juice or the like. Extracts boast significant benefits, however; in my personal experience I’ve found that taking an Echinacea-astragalus-goldenseal complex in liquid form-though it made my stomach turn at first-was a lot more potent than the same combination in capsule or tablet form. Because liquid extracts are already in the purest state possible, they’re the “ready-to-use” version of supplements you’ll find in capsule or tablet form. Your body doesn’t have to work to break them down, so the beneficial compounds go to work faster.

3. Ask for help.

   Many store associates work in the natural-foods world because they’re interested in the industry, and will be able to point you in the right direction and give additional support and guidance in terms of treating a particular ailment or adding a particular supplement to your regimen. It is important to note, however, that most stores do not employ staff trained as doctors, nurses or medical technicians of any sort. These are friendly, helpful folks who will often draw on their own testimony-or that of others, literature they’ve read and their own education-many nutritionists, herbologists, and students apply specifically to work in these departments to fortify their experiences-but they are not doctors. They won’t be able to tell you with one hundred percent veracity what will work best, but they will do their best to assist you as much as possible.

4. Nationally-known brands aren’t always the best.

   Many of these supplements, even the best-sellers, don’t actually do anything because your body doesn’t break them down very well. Most of the cheaper, more nationally-recognized brands are composed of chemical compounds that are the synthetic versions of what is naturally available, but since they cost a fraction of the price to create and can be sold under the same name, they seem to be the same supplement as a higher-priced, whole-food supplement. In general, try to use whole-food or botanically-derived supplements as much as possible.

5. Be sexist.

   That’s right, there are supplements that are better for men and supplements better for women. Lycopene is being widely touted as a prostate-cancer-buster, while botanicals containing phytoestrogen are often recommended for women. Women are encouraged to supplement their diets with calcium to ward off the potential for osteoporosis, while men often get the amount of calcium they need-sometimes more-in their diets alone and aren’t usually encouraged to take a calcium supplement. While most supplements are gender-neutral, there are some specifically designed for men or women, so make sure you read the packaging carefully, especially if the supplement does seem gender-specific.

6. Know your store’s return/refund/exchange policies especially as they relate to supplement purchases

   . That said, keep receipts religiously until you know whether or not the supplements are working for you. Most stores will back their products 100% and give you a full refund if you’re not receiving the desired results within a set period of time, but they will want you to return the unused portion and if possible, bring the receipt back as well. Some stores will not give a refund without a receipt, and some will only issue store credit. Familiarize yourself with your store’s policies, as they vary widely.

7. Take a high-quality multivitamin.

   A good multivitamin is an excellent way to fill in the nutritional gaps within your diet. “Good” multivitamins are usually food- or botanically-derived, often comprised of organic ingredients and are, yes, generally pricier than their less-effective counterparts.
   

   Bonus for women: if you’re in the market for a new multi, consider taking a prenatal multivitamin. Prenatals help with the growth of hair and nails as well as skin repair. Just make sure your significant other knows why you’re taking prenatals, so the news doesn’t shock/terrify/overwhelm/confuse or otherwise negatively affect your partner.

8. Don’t believe everything you read.

   Assertions have been made recently that many supplements, herbal remedies, and homeopathics don’t hold up to their claims and aren’t as effective as they were once thought. I tend to ignore these reports and continue on with taking what works for me. I also think the media is a victim of its own propaganda in these instances, citing the ineffectiveness of the same supplements and homeopathics that they were touting as the newest, latest super-supplement or super-homeopathic (most recently lycopene, the homeopathic medicine from Boiron called Oscillococcinum, and Echinacea have all been panned by the media). I say if it works for you, then take it, and if it doesn’t or you’re not noticing its effects, then don’t take it.

9. Know your body well.

   Ginger is an absolutely wonderful anti-inflammatory agent, often used in combination with others such as turmeric in homeopathic remedies that some swear have the same if not better effects than conventional anti-inflammatories such as ibuprofen, naproxen sodium and aspirin. As highly as my friends and colleagues were speaking about it, when I had the opportunity to try ginger in a concentrated liquid-gelatin capsule I jumped at the chance. I’m always looking for natural remedies to help with inflammation, being an avid runner and commuter cyclist. From about an hour after I took the supplement thru to the next morning I was in utter agony, undergoing the worst heartburn I’ve ever experienced in my life. A few months later I came across the bottle again and decided to try it one more time. Another eight hours of agony later, I’d learned my lesson. My body simply does not process ginger well, at least not well enough in its digestive system for me to even think of ever trying it again. So, get to know your body. A supplement is only as useful as its consumer’s response to it, so if you find that you react poorly to a supplement or homeopathic substance, by all means, stop using it!

10. Be prepared to shell out.

    Last but certainly not least, this is one of those investments where, usually, the higher-quality product you purchase, the better it will work for you. This is also, incidentally, why you should have a good working knowledge of the store’s return policy. Supplements tend to be pricey, and I’ve found that-to no great surprise-the higher-end brands simply work better. That said, try to purchase these items when they’re on sale, look for bargain markdowns and get to know your store’s staff in this area: they can often let you know when a big sale is coming up, show you a less expensive item or brand that’s equally effective as what you’re used to purchasing, and even give samples on occasion.

I hope that these guidelines give you better peace of mind and have expanded your knowledge for making these purchases.

Be well.