Four ways to tell if the supplement actually works

Many people often have a new supplement to improve general health and health. But it can be somewhat tricky to find out if the pills, powder, liquids, or gumi have an observable effect. It may be difficult to find exactly if the supplement actually works, from many variables, diets and lifestyles to fundamental conditions that affect health. The key is to approach supplements for clear and well -defined plans and purposes. In other words, he says, “I know what the result is before supplementing and starting the desired results.” Isabel Smith, MS, RDN, CDN. In mind, keep in mind the tips you want.

1. Find signs of noticeable improvement

To find out if the supplement is truly different, find out noticeable changes that match the intended advantages. This change depends on the supplement type. For example, the bone health of vitamin D and calcium supplements can be improved or magnesium supplements can sometimes relieve constipation.

Suzanne soliman, pharm.d., BCMAGenerally obvious Signs of supplementary effects include improvements such as increasing energy, less digestion, improvement of sleep quality, improvement of mood and improving physical performance. On the other hand, she explains that subtle changes often include gradual progresses such as reducing dependence on certain drugs, changes in blood markers, changes in appetite or changes in stress response, and improvement of overall welfare.

But Soliman said, “Please consider the placebo effect in mind and truly consider the effects of the supplement.” This means the psychological belief that the improved health results are not always from the supplement itself, but that the supplement will be known as a placebo effect. Run the test to see if the supplement actually works. During the exam period, they are objectively paid attention to the signs of improvement while maintaining their daily life and dietary therapy. In this way, you can see if supplements will help you achieve your health goals.

2. Consider the time it takes to see change

I want immediate results while watching the signs of improvement. But the reality is that some supplements take time. Soliman said, “Many factors, such as specific supplements, human nutrition, supplements, dosage, usage rules and general health can have a big impact on the time it takes to get results from the supplement.

Soliman generally says some people say that health results can be slightly improved within two to four weeks. However, “especially for more obvious results than when treating defects or health problems, it usually requires regular use of 1 to 3 months.”

Regarding chronic interests and long-term health goals, Soliman points out that some supplements may have no noticeable effects for more than 3-6 months. She said, depending on the seriousness of the deficiency, “It can take longer to increase the level of nutrients in the body, such as vitamin D or specific minerals.” Therefore, it is important to consult with the medical provider for the time it takes to set the realistic expectations for supplementary performance with the medical service provider and the results.

3. Use the laboratory test to track the progress

Soliman said, “The laboratory test can be a useful tool for checking the supplement by directly measuring the specific nutrients or related biomarker levels of the body.

Here are some common supplements: Marker Soliman suggests monitoring.

• Vitamin D: Monitor 25-hydroxy vitamin D levels in the blood.
• Vitamin B12 and folic acid: Check serum vitamin B12 and folic acid levels. Methylmalronic acid can also indicate B12 deficiency.
• steel: Monitor serum ferritin, serum iron, total iron binding capacity (TIBC) and transferrin saturation.
• Omega -3 fatty acid: The omega -3 index test measures the percentage of EPA and DHA in the red blood cell membrane.
• Vitamin C: Check the level of serum vitamin C.
• Vitamin E: Serum Alpha-Monitor the level of tocopherol.
• Calcium and magnesium: Monitor serum calcium (gun and ionization) and serum magnesium levels.
• Electrolyte (sodium, potassium, chloride)The electrolyte panel can evaluate this level, which may be related to certain supplements or health.
• Inflammatory markers (supplements such as curcumin or fish oil): Consider the C-reactive protein (CRP) or other inflammatory markers.
• Blood sugar and lipids (for metabolic support supplements): Monitor fast blood sugar, HBA1C, total cholesterol, LDL, HDL and triglycerides.

Smith said, “I would like to check the kidney and liver functional tests (AST, ALT, Creatinine, GFR, etc.) even when it is possible and when possible. High doses of supplements and long -term use can cause these organs to be damaged. Therefore, regular tests can help you to make the most of your kidneys and liver healthy and function.

4. We make a decision based on information about supplements

One of the most important factors that supplements work as intended is to select products from a good reputation brand to provide information on supplements. Both experts agree that the supplement contains the ingredients listed in the label and we must choose a brand that follows the Good Manufacturing Practices (GMP) to see if there are no harmful contaminants.

Find independently verified seals such as NSF, USP, and ConsumerLab to see if you are choosing a reliable product. Soliman is also a good idea to avoid “monopoly blend” without the amount of specific ingredients, pay attention to ambiguous and unrealistic health arguments, and make sure that there is scientific support for supplements. Most importantly, you should always disclose all supplements to the medical service provider and contact them if you have concerns.

conclusion

To assess whether the supplement actually works, you need careful observation, patience and appropriate testing. In order to accurately determine the effect, it is best to take a strategic approach by taking into account the subtle or obvious changes in health, understanding the realistic timeline, tracking the progress using a specific laboratory marker, and selecting a supplementary brand through third -party verification. Before starting a new supplement, you should always consult with a medical service provider to check if the supplement is suitable for your needs. Professional awareness and thoughtful plans can clearly identify whether the supplementary material truly communicates the promise.