Are Your Supplements Helping or Hurting? A Functional Medicine Doctor’s Take on Vitamins to Avoid
From celebrity endorsements to influencer promotions,teh vitamin industry is booming. But with aisles overflowing with supplements, a critical question arises: Are these products truly beneficial, or could they be doing more harm than good? While vitamins are undeniably essential for overall health, the supplement landscape can be tricky to navigate.
Dr. Jaban Moore, a Kansas City-based functional medicine doctor with a holistic approach, is cutting through the noise. With nearly 700,000 followers on Instagram, Dr. Moore shares insights into the supplements he personally avoids, urging consumers to become more informed. “Vitamins I would never take as a functional medicine doctor. The supplement world isn’t as different as big pharma sometimes. Read the labels to know what you’re taking,” Dr. Moore warns.
Vitamin B12: Choosing the Right Form
Vitamin B12 is crucial for maintaining a healthy central nervous system, supporting DNA and red blood cell production, and ensuring proper brain function. While naturally found in animal products like meat, fish, poultry, milk, and eggs, many Americans turn to supplements to ensure adequate intake. Organ meats, such as liver and kidneys, and clams, are notably rich sources.
Though, Dr. Moore advises against cyanocobalamin,a synthetic form of B12. “Don’t use cyanocobalamin, a synthetic form of b12 that contains cyanide, requiring extra detoxification. Take methylcobalamin instead,” he recommends. The concern stems from the fact that cyanocobalamin contains a cyanide molecule that the body must process. While the amount is small,some experts believe methylcobalamin,a naturally occurring form of B12,is more readily absorbed and utilized by the body.
Real-World Example: A 2018 study published in the journal “Nutrients” found that methylcobalamin may be more effective than cyanocobalamin in improving neurological symptoms in individuals with B12 deficiency. This highlights the importance of choosing the right form of B12 supplement.
| Vitamin B12 Source | Pros | Cons |
|---|---|---|
| Animal Products (Meat, Fish, Eggs) | Natural source, contains other essential nutrients | May not be suitable for vegans/vegetarians, potential for high cholesterol |
| Fortified Foods (Cereals, Non-Dairy Milk) | Convenient, good for vegans/vegetarians | May contain added sugars or artificial ingredients |
| Methylcobalamin Supplement | Easily absorbed, naturally occurring form | More expensive than cyanocobalamin |
| Cyanocobalamin Supplement | Inexpensive, widely available | Synthetic, contains cyanide molecule |
Magnesium: Laxative Effects and Bioavailability
Magnesium plays a vital role in numerous bodily functions, including muscle and nerve function, bone health, blood sugar regulation, sleep, and mood. it’s abundant in whole grains,nuts,seeds,legumes,fruits,and vegetables. Studies suggest adequate magnesium intake is linked to a reduced risk of high blood pressure and heart disease.
Dr. Moore cautions against magnesium oxide and citrate, “Don’t use Magnesium oxide or citrate unless you only want the laxative properties. To replenish magnesium levels, opt for magnesium glycinate,” he states. magnesium oxide and citrate are known for their laxative effects, which can lead to diarrhea and abdominal discomfort. this is becuase they are poorly absorbed by the body,drawing water into the intestines.
Magnesium glycinate,on the other hand,is a chelated form of magnesium bound to glycine,an amino acid. This bond enhances absorption and reduces the likelihood of digestive side effects.
U.S. Context: In the United States, the National Institutes of Health (NIH) estimates that nearly half of Americans don’t get enough magnesium in their diet. This makes choosing the right form of magnesium supplement even more critical.
| Magnesium Type | Absorption Rate | Common Uses | Potential Side Effects |
|---|---|---|---|
| Magnesium Oxide | Low | Laxative | Diarrhea, abdominal cramping |
| Magnesium Citrate | Medium | Laxative, constipation relief | Diarrhea, dehydration |
| Magnesium Glycinate | High | Sleep, anxiety, muscle relaxation | Generally well-tolerated, may cause mild diarrhea in high doses |
Iron: Gentle Absorption is Key
Iron is essential for transporting oxygen throughout the body via red blood cells. Iron deficiency can lead to anemia, characterized by fatigue, weakness, dizziness, and shortness of breath. Populations particularly vulnerable to iron deficiency include young children, menstruating women, and pregnant women. Dietary sources of iron include red meat, beans, nuts, spinach, dried fruits, and organ meats.
Dr. Moore’s recommendation: “Don’t use ferrous sulfate (iron).” He explains that this common form of iron can be harsh on the digestive system, causing constipation and nausea. “Ferrous bisglycinate (iron) is gentler and better absorbed, and heme iron is the most bioavailable form,” he adds.
Ferrous bisglycinate is a chelated form of iron that is less likely to cause digestive upset. Heme iron, found in animal products, is the most easily absorbed form of iron.
Fresh Insight: A 2017 meta-analysis published in the “American Journal of Clinical Nutrition” concluded that ferrous bisglycinate is associated with fewer gastrointestinal side effects compared to ferrous sulfate, while effectively increasing iron levels.
| Iron Supplement Type | Bioavailability | Common Side Effects |
|---|---|---|
| Ferrous Sulfate | Low | Constipation, nausea, abdominal pain |
| Ferrous Bisglycinate | Medium | Fewer gastrointestinal side effects |
| Heme Iron | High | Generally well-tolerated |
The Importance of Informed Choices
While vitamins play a crucial role in maintaining health, it’s essential to approach supplements with caution, understanding their potential side effects. Dr. Moore emphasizes the importance of reading labels and being mindful of ingredients. In many cases, prioritizing a healthy diet rich in whole foods may be a safer and more effective way to support overall wellness.
Practical Request: Before starting any new supplement regimen, consult with a healthcare professional or registered dietitian.they can assess your individual needs, identify potential deficiencies, and recommend appropriate dosages and forms of supplements, if necessary.
By making informed choices and prioritizing a balanced lifestyle, Americans can harness the benefits of vitamins while minimizing the risks associated with supplementation. Remember, a proactive approach to health, guided by expert advice, is the most reliable path to well-being.
