Do Supplements Work?

Supplements and vitamins are an industry that is worth over $120 billion USD. It’s estimated that over 14 million Canadians take vitamins every year. Over the years, the popularity of supplements and vitamins has grown. But do they work? And do some work more than others? What about health supplements VS sleep supplements? You may be surprised to hear that, despite plenty of contradictory evidence, there is reason to believe that supplements do work. 

What Are Supplements?

Supplements - or dietary supplements as they are more technically known as - are products created to supplement or complete or enhance a person's diet. Supplements are not medicine or treatment to an illness and should not be looked at as one. 

Supplements can come in a variety of types and forms. Liquids, gummies or chewables, tablets, powder or food-additives are some of the popular ways that people take or consume supplements. 

What Are Supplements Used For?

Supplements are often used to ensure that a person is getting enough of a certain vitamin or mineral in their diet. It is often used to prevent or reduce the risk of everything from arthritis and common colds to osteoporosis and dull looking skin and hair. 

Some popular supplements include Vitamin D, magnesium, fish oil, vitamin C and multivitamins. Multivitamins are a single vitamin that is created to act as a generic “catch all” with all types of minerals and vitamins included into one single pill. 

What are They Made Of?

Supplements can be plant based, synthetically created or come from animal products. Vitamin C, for example, is found in many citrus fruits so vitamin C supplements are usually pulled from fruit itself. Believe it or not, a large majority of supplements are synthetically made in laboratories. 

Where did Supplements Come From?

Since vitamins and supplements are supposed to be a type of “top up” in our natural diet, there’s a gap that’s created: why do we need to be “topped up” in the first place?

This question relates to the creation of supplements.

The actual discovery of vitamins happened in 1912 when Casimir Funk thought up the word “vitamine”. Doctors and scientists started trying to pinpoint what our bodies actually need to work properly and survive. They wanted to create some kind of supplement or medication that would address health issues that could potentially be prevented by correct vitamin use. 

Some believe that the first case of “vitamins” happened way back in the day when sailors started getting scurvy. There were cases of doctors “prescribing” fruits and citrus to study if there was a dietary impact by promoting a specific type of food. This fruit was perhaps the first “supplement” added to a diet for health purposes.  

The vitamins from the mid-20th century eventually lead to the modern multivitamin. 

The Rise of Supplements

Sadly, the rise of supplements and even the need for supplements comes from the change in how we live our lives. We eat way more processed and packaged food than our ancestors did. Because of this our diets lack many of these nutrients, vitamins and minerals that could be consumed by a balanced, fresh and healthy diet. 

Do Supplements Work?

There are many opinions out there about paying for supplements and adding them to your diet. It’s argued that a healthy balanced diet should give you everything you need. However, supplements can give you nutrients and vitamins that your body is lacking. Everybody is also very different and processes vitamins and food and minerals differently so a healthy diet doesn’t mean that you can’t benefit from supplements. 

There are two main problems with supplements: When people rely on them instead of healthy living or if they take too much of something. Supplements are meant to add to a healthy life - not to replace vegetables and fruits. If you aren’t sure if you can benefit from supplements or what supplements you need, talk to your doctor and see if you can get some bloodwork done to see where your body is at. 

This can be helpful as well because taking too much of certain vitamins can actually do more harm than good. Too much vitamin C can cause nausea and stomach cramps. High levels of magnesium can cause fatigue, trouble breathing, muscle weakness and in extreme cases even heart attacks. Even melatonin if taken in excess can mess with your normal circadian rhythms and ultimately make it even harder for you to fall asleep. 

If you are looking to take supplements, remember to speak to your doctor and make sure to do so to add to your diet and not replace it. 

What Are Sleep Supplements?

Sleep habits and quality is impacted by your overall health and wellness. Taking proper vitamins to ensure that your overall health is taken care of will help you have consistent and restful sleep. There are specific vitamins however that do play a big role in our sleep and our feelings of rest. 

Iron is a big player in how our blood provides and brings oxygen to our muscles, tissues and cells. It’s what helps us to feel energized and rested during the day. Low iron can leave us feeling tired, lethargic or consistently sleepy. Iron deficiency can play a role in sleep disorders and restless legs syndrome. 

Magnesium is another mineral that plays a big role. It aids in the production of melatonin - the main sleep hormone created in our brains. Magnesium helps our bodies relax by aiding the process of the parasympathetic nervous system. This is the system that helps us feel calm. If you constantly reach for melatonin as a sleep aid but feel like you struggle to get relaxed enough to go to bed, magnesium may be the key. 

 There are so many other vitamins that impact your sleep. Vitamin E can prevent hot flashes and night sweats. Vitamin B plays a role in brain function, cell metabolism and how our bodies fight infections. Low vitamin B may cause you to wake up multiple times throughout the night. Vitamin D - the sunlight vitamin - has been proven to directly link to your sleep schedule. 

The quick answer? All supplements are sleep supplements because nothing in your body works independently. 

Supplements That Work

When it comes to optimizing your supplement for sleep, the best way to do it is to focus on what vitamins and minerals you actually need and strive for an overall health balance. Because supplements do work. And when your body is functioning at its highest capacity, it will also seek more restful and deep sleep.