Supplements are controversial. Some say even with a perfect diet, due to soil depletion we need them for a healthy energetic life. Others ague that nutritional supplements have little to no value, can even be harmful and simply make supplement companies rich while you pee them out. These polarizing views each likely offer some element of truth but the simplicity and polarization often are masking complexity which the average consumer doesn’t have the headspace or qualifications to adequately explore.
While many of us believe that if a product is on the market, it must be ok to use, that isn’t always true. Countries differ in how they control these substances. The US FDA doesn’t test effectiveness, safety, or purity of nutritional supplements- including vitamins or protein powders and more. Aside from a kosher label, we don’t know if a supplement contains what the labels claims it does.
So I encourage you to ask yourself some questions before investing in and consuming a supplement;
- How do I know I will benefit from this ie. have I looked at my current food intake, have I done nutritional testing?
- What objective peer reviewed research demonstrates this supplement does what the manufacturer claims it will– without causing harm?
- Why do I trust this manufacturer?
Reasons clients sometimes choose various supplements include needs for increased strength and endurance performance and recovery, prevention of deficiencies of micronutrients, convenience, enhance food absorption, reduce digestive issues, enhance fat utilization, reduce inflammation , improve insulin sensitivity, improve sleep, support bone and connective tissue.
Sometimes even if a supplement does what it says and is not harmful it needs to be taken in conjunction with other nutrients to be effective. Athletes need to know if supplements are on a banned substance list. Some supplements interact with other foods or drugs you may be taking. That’s why I’m often skeptical when non healthcare providers recommend specific supplements to everyone.
It is true that there’s largely little to no organization or accountability to make sure that the amounts reported on a label are consistent in a supplement, and that food is the best source of nutrients. There are some ways to research it yourself.
For years now, I have consulted with a couple of different Registered Dietitians as well as Joe Cannon who owns the consumer site https://supplementclarity.com
Consumerlabs.com isn’t free (but they offer a free 5 day trial) They do brand testing and reviews.
Labdoor.com reviews purity and label claims
Examine.com is a site for reviewing evidence supporting specific supplements.
The NSF does comprehensive third-party certification and testing of nutritional supplement for sport. and HFL Sport Science is a drug surveillance lab providing doping control and banned substances.
For many people, supplements are unnecessary. Many cannot be processed by the body, even can be harmful.
Even vitamin D has a variety of forms and might be more effective taken along with certain other minerals or vitamins and harmful taken other ways or in certain amounts. Ask your doc to explain or direct you to resources to help you optimize your supplementation if prescribed.
One client who replied to my question last week points out:
“When I stopped taking vitamins I started being more careful about food.”- Alexandra Blaker
Do you research, and get to know yourself. It also doesn’t have to be all or nothing. You could supplement on some days and not others. Check with your healthcare provider. Nothing beats the nutrient power of a good diet.
Jan 4-10 Sprouts Market is offering 20% off supplements and bodycare
Some say that Whole Foods offers sales on Fridays.
Some of my personal favorites are below.Check with your Doctor to see if they are right for you before consuming
As an Amazon Associate I earn from qualifying purchases.
<a href=”http://<iframe sandbox=”allow-popups allow-scripts allow-modals allow-forms allow-same-origin” style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getfitwithkay-20&language=en_US&marketplace=amazon®ion=US&placement=B08XLQV3XQ&asins=B08XLQV3XQ&linkId=e16f830d7cd3568a7200e3efdaecab8a&show_border=true&link_opens_in_new_window=true”>
Pareve Protein Powder- Pea Protein
Pareve Protein Powder- Hemp Protein
<a href=”http://<iframe sandbox=”allow-popups allow-scripts allow-modals allow-forms allow-same-origin” style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getfitwithkay-20&language=en_US&marketplace=amazon®ion=US&placement=B07GCMM2RR&asins=B07GCMM2RR&linkId=c175416ef5a1c5a9eba1020041740178&show_border=true&link_opens_in_new_window=true”>
Dairy Protein Powder
This one is famous for its smooth blending ability and good taste. It contains Stevia as the sweetner. It is a Whey protein.
Blender Bottle
This product is great for on the go blending of your protein powder with water, juice, nut milks or other liquids without a need for electricity. I even froth milk in it for a latte.
<a href=”http://<iframe sandbox=”allow-popups allow-scripts allow-modals allow-forms allow-same-origin” style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getfitwithkay-20&language=en_US&marketplace=amazon®ion=US&placement=B094W2N87W&asins=B094W2N87W&linkId=e980a87c809b0af25cc39fd08904ba05&show_border=true&link_opens_in_new_window=true”>Dairy Vanilla Protein Powder- Pea Protein Based
Greens Supplement
<a href=”http://<iframe sandbox=”allow-popups allow-scripts allow-modals allow-forms allow-same-origin” style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getfitwithkay-20&language=en_US&marketplace=amazon®ion=US&placement=B00K5NEMJM&asins=B00K5NEMJM&linkId=d2842633a76ce73f6c6d7af2fddaab22&show_border=true&link_opens_in_new_window=true”>
Multivitamin for Women
I liked that this one digests well. They do make a women age 40+ which contains Cohosh that probably gave me hot flashes…even though I’m in midlife I still prefer the regular women’s once daily.
These have been around forever.
<a href=”http://<iframe sandbox=”allow-popups allow-scripts allow-modals allow-forms allow-same-origin” style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getfitwithkay-20&language=en_US&marketplace=amazon®ion=US&placement=B005KG7EDU&asins=B005KG7EDU&linkId=4d3c588e9dbc6f3c1b2691e7ac11e285&show_border=true&link_opens_in_new_window=true”>
Collagen Supplement
Check with your LOR about kashrus since it has questionable certification but some/not all Rabbonim feel supplements may not require the same level of certification under certain circumstances. I use this on occasion with disposables. It adds to my feeling of satiety with coffee and I have noticed a smoother more plump texture to my cheeks.
<a href=”http://<iframe sandbox=”allow-popups allow-scripts allow-modals allow-forms allow-same-origin” style=”width:120px;height:240px;” marginwidth=”0″ marginheight=”0″ scrolling=”no” frameborder=”0″ src=”//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ss&ref=as_ss_li_til&ad_type=product_link&tracking_id=getfitwithkay-20&language=en_US&marketplace=amazon®ion=US&placement=B07GCMM2RR&asins=B07GCMM2RR&linkId=c175416ef5a1c5a9eba1020041740178&show_border=true&link_opens_in_new_window=true”>
You may have noticed a lack of soy protein recommended. Soy is often genetically modified. It is unclear if soy is right for everyone- particularly cancer survivors. It is also not in a fermented natural state but rather highly processed when in powder and there are plentiful alternatives recommended above.
Get Fit With Kayla 