Between viral videos and influencer marketing, dietary supplements are in almost every American pantry. I’m not saying this for dramatics, either — there are now ~29,000 dietary supplements available nationwide.
There are 1,000 new supplements added every year, and a whopping 77% of us take at least one dietary supplement per day. And yet, the average American is sicker than ever. US life expectancy has dropped, and more and more Americans are dying from heart disease.
This poses a question we all need to ask: are dietary supplements actually supporting metabolic health?
The truth is that supplements aren’t a panacea for metabolic health. Instead, they’re a band-aid solution to a much larger problem — one that’s endemic to the American population.
Why metabolic health supplements aren’t as effective as you think
An endless barrage of marketing claims have told us that supplements are ‘essential’ for health.
But what happens when you pull back the curtain?
The short version is, they’re only moderately effective.
Studies correlate some dietary supplements with better metabolic health. Nutrients like omega-3s, vitamin D, and polyphenols are positively correlated with reduced inflammation and lower cardiovascular risks. Plus, nutraceuticals (supplements derived from food) may positively impact cardiovascular patients by improving blood pressure, blood glucose, and lipid profiles.
But many other studies struggle to find a statistically significant link. Most generic multivitamins don’t have a major impact on mortality risks, stop the onset of heart or lung disease, or reduce your risks for cancer (especially not when taken in high quantities).
And speaking of over-the-counter, generic multivitamins, low-quality brands could actually be harmful to your health. For example:
- Some dietary supplements come with processed ingredients or added sugar. This is especially true of kids’ vitamins or gummies, some with dubious ingredients that spike your glucose levels.
- It’s possible to overdose on poorly formulated dietary supplements. The outcome of this could be as mild as a headache or as serious as liver damage, with possible birth defects as another possibility.
- Many dietary supplements aren’t as bioavailable as food or have varying degrees of bioavailability. This means most of what you eat doesn’t convert in the body and is mostly discarded as waste.
As you can see, dietary supplements and generic multivitamins aren’t silver bullets for your health. Despite what for-profit companies would have you believe, they’re definitely not a cure-all for poor metabolic health.
So why do some supplements actually work?
We can see that some supplementation can be good for your metabolic health. This is especially true if you’re missing key vitamins, minerals, and nutrients, or if you’re filling in the gaps left by nutritionally-empty food (complements of the Standard American Diet).
But of course, we already know metabolic health suffers without proper nutrition. Dietary supplements may slow the bleed, but they can’t replace the void left by food designed to leave you hungry.
Think back on the supplements positively correlated with better metabolic health. Each of these nutrients can be directly sourced from food without enrichment or extraction — including the whole, real foods our ancestors ate every day.
For example:
- Omega 3 oil can be sourced from fatty fish like salmon
- Vitamin D is commonly found in eggs, mushrooms, and beef liver
- Polyphenols are a major component of flaxseed, olives, spinach, and almonds
So what does this tell us? That health all boils down to the nutrients you put in your body — or the lack thereof.
And because food is the most common fuel for our mind and body, it’s the greatest ‘supplement’ we could take to restore our metabolic health.
How to reverse metabolic syndrome without spending money on supplements
Powders, pills, and probiotics won’t keep you off my operating table. But healthier lifestyle choices will make an extraordinary difference, whether or not you choose to take supplements.
Here’s the bomb-proof version of how to restore your metabolic health:
- Be intentional with your groceries. Rather than stocking up on processed foods and boxed dinners, start purchasing raw ingredients and preparing meals at home. Ruminant animal protein, eggs, and leafy greens are a good place to start. Remember: you’re looking for whole, real foods that are as unaltered as possible from their original forms.
- Add intentional exercise. If you’re unfamiliar with exercise routines or can’t set aside a full 30 minutes per day, consider performing cumulative exercises in five to fifteen minute bursts. A short walk up the stairs, jog around your house, or even light stretching can reduce your blood sugar and control high blood pressure.
- Find balance for both sleep and stress. There’s no specific metric for how much sleep you need per night (or how much stress is too much stress). Instead, set a healthy range based on your individual needs. Trial and error is important here.
My intention here is not to say that all supplements are ‘useless’ — only to show you they’re not a cure-all for better metabolic health.
Because if you provide your body with whole, real food, regular exercise, and better sleep and stress management, I highly doubt I’ll see you on my operating table.
Beginning your journey toward better metabolic health
You can’t out-supplement a bad diet, especially one that’s based on the shoddy food pyramid. This means a nutritionally-dense diet of whole, real foods is the best (and easiest) way to restore your health.
Of course, there’s a lot more information about metabolic health that you should know, especially if you’re preparing to start from the ground up. If you want to dig deeper and start making changes to your health, sign up for my course on the seven principles of metabolic health.
