The Real Pros and Cons of Health Supplements (And How to Avoid “Expensive Urine”)

Most of us take health supplements of some kind. It could be a multivitamin. Maybe you swear by a specific brand’s B complex. Magnesium, glucosamine, coQ10, and fish oil are also among the most taken supplements in the US. It’s a multibillion-dollar industry and for good reason: many of the supplements out there can help support your health.

However, the other side of the coin is that a lot of them do little to nothing for you, other than helping you spend money. In some cases, bioavailability is the problem; in others, it’s supplement quality (the FDA doesn’t regulate health supplements). And yet other cases, you’re not actually deficient, or you’re taking too much of a nutrient and are experiencing side effects (niacin/B3 is a good example of one that’s all too easy to get too much of).

You’ve probably heard that Americans have “the most expensive urine in the world.” It’s a blunt way of saying that if you take supplements you don’t need or you take them in forms and doses your body doesn’t absorb well, you may literally flush much of that purchase away (like super high doses of vitamin C).

So, how do you weed through the marketing hype to get to the reality of the situation?

A good place to start is this simple truth: supplements can be useful, but you need a strategy if you want to support your health. The “best fuel” still comes from food, and if your nutrient levels are already normal, taking more won’t help.

Let’s walk through the real pros and cons of health supplements, the biggest traps people fall into, and a system you can use to choose supplements that genuinely help.

The Pros: When Health Supplements Really Can Improve Your Health

Let’s start our discussion of health supplement pros and cons with a look at the positives (and there are a lot).

They can correct real nutrient gaps (especially if you’re deficient)

Supplements work best when you’re fixing a specific, measurable problem.

Harvard Health points out that low iron is the most common cause of anemia, and anemia can make you feel exhausted because your body can’t deliver oxygen effectively to tissues. If you’re actually iron-deficient, iron-rich foods and (when appropriate) supplements can help bump up your levels. But if you’re not deficient, iron supplements can backfire and even lead to iron overload that harms organs.

It’s the same idea with vitamin B12. As you age, it can become harder to absorb enough B12 from food, and a deficiency can mean fatigue and other issues. When B12 is low, supplementing can make a difference. When it’s normal, health supplements aren’t likely to do much.

They can support common “modern life” shortfalls

Even if you eat well, our modern lifestyle can make you deficient. Limited sunlight, stress, medications, and digestive issues can all affect your nutrient levels.

Take vitamin D as an example. Low vitamin D can contribute to weakness (bone and muscle strength) and even low mood, both of which can drain your energy. However, most foods don’t contain a lot of it, and it’s hard to get enough from sun exposure. Vitamin D’s recommended intake is 600 IU/day up to age 70 and 800 IU/day for ages 71+, and older adults who are deficient may do better with vitamin D3, which is more easily absorbed.

They’re convenient, and consistency matters

A supplement that fits your life is more likely to be taken consistently. And consistency is what turns “maybe it helps” into “I actually feel the difference.”

That’s especially true when you’re supporting nutrients that are hard to get reliably from your current diet, or when you’re in a season of life where you’re simply stretched thin.

The Cons: Why Supplements Often Waste Your Money (Or Cause Problems)

Now, let’s look at the other side of the equation. There are a few cons to taking health supplements.

Supplements aren’t regulated like prescription drugs

The FDA does not have the authority to approve dietary supplements before they’re marketed. In other words, many products hit shelves without going through the kind of testing that medications do.

Quality can vary, and labels don’t always tell the whole story

Some brands invest heavily in testing. Others invest in marketing. The NIH points out that while supplements can be helpful in certain cases, they can’t replace healthy eating, and quality, safety, and labeling are part of what you need to consider.

“Natural” doesn’t automatically mean safe

Even basic vitamins and minerals can cause problems when doses are too high or when they interact with medications.

The FDA recommends talking with your doctor before using a dietary supplement, because some supplements can interact with medicines or other supplements.

The “more is better” mindset can backfire

Some nutrients are water-soluble (like vitamin C), so what your body doesn’t absorb gets excreted in your urine. But fat-soluble vitamins like vitamin D can build up in the body. The NIH ODS fact sheet can help here.

A Simple System for Choosing Health Supplements That Are Actually Worth Taking

Here’s a simple system to help you choose health supplements that really work (and avoid taking too much).

1) Start with a specific goal

Instead of “better health,” pick something concrete, like correcting a deficiency identified by your doctor. The more specific your goal, the less likely you are to buy a random “kitchen sink” supplement that does a little of everything and a lot of nothing.

2) Go food-first, but don’t get stuck there

Supplements can help you get enough nutrients in some situations, but they can’t replace a balanced diet. So, keep building the foundation (protein, fiber, minerals, real meals, etc.), and you use supplements to fill actual gaps.

3) Test when it makes sense

You don’t need to test everything. But for the “energy” nutrients (think iron, vitamin D, B12, etc.), testing can keep you from taking what you don’t need (or taking too much).

4) Watch for medication interactions

If you’re on prescription medications or managing chronic conditions, there’s a very real chance of interactions. Always check with your doctor before starting a new health supplement.

5) Choose products with third-party verification

If you take just one thing from this discussion, this is it. Look for verification programs like NSF and USP when choosing supplements. That doesn’t guarantee a supplement will work for you, but it does help make sure that you’re getting what the label claims.

6) Run a 30 to 60-day “prove it” trial

Pick one change at a time. Track how you feel. If you don’t notice a difference and you aren’t correcting a deficiency, that supplement might be “expensive urine” for you.

There’s an App for That

If you’re tired of guessing when it comes to health supplements, it helps to have a system that helps. I recently found an app through a friend of mine that’s changed how I look at my supplements.

SuppCo describes itself as a supplement “tracker and optimizer” that helps you build and track your “stack.”  It helps with decision-making and lets you compare products and tie them into specific goals. Best of all? It’s free to use.

Here’s to Your Health

Health supplements can do a lot of good. Unfortunately, a lot of them just give you expensive urine. The best option is always to start with a balanced diet and then add health supplements that address actual deficiencies.  Check out our Bone Broth Class on February 28 to learn how bone broth can supplement your diet naturally!