No Amount of Supplementation Will Save You: Why a supplement-focused company is telling you to focus on supplements last.
- Shaylee Meyer
- Dec 28, 2024
- 6 min read
Updated: 4 days ago
We live in a time when supplement companies are thriving. Promises of quick fixes and long-awaited relief from chronic pain, inflammation, acne, period cramps, and more pervade wellness conversations. Sleek bottles adorned with bold claims—“Clinically Proven!” “Get Younger-Looking Skin!” “Enhance Your Energy!” “Support Your Gut Health!”—fly off the shelves.
As a company deeply rooted in the world of supplements, we’ve seen it all. But here’s the uncomfortable truth: no amount of supplementation will save you if the foundational pillars of your health are in disarray. That’s why we, a supplement-focused company, are urging you to focus on supplements last.
Stick with me here—I know it’s not sexy—I know! But think about it like this: you’re building a house. Instead of laying down a foundation or framing, you just throw a bunch of roofing shingles on the ground. Yeah, that’s it. You bought a bunch of shingles and tossed them on the cold, hard dirt. Now, would it surprise you that there's no house to live in?
Of course not. It wouldn’t make any sense. The roof shingles have no purpose to serve without the structure of the house intact.
Shingles are essential for keeping the rain and critters out, but without a foundation, there’s no house to protect. Think of supplements in this way. They can serve as a potent finishing touch to bolster your health, but they’ll achieve little if your foundation is unstable. Before we delve deeper, let’s simplify what’s often perceived as daunting:
Food and Exercise
Food
There is so much discourse and misinformation out there about which ways of eating are right or wrong—so let’s get this out of the way first: what works for your body may not work for your neighbors or even your family members. Each person’s needs are highly individual. The most important thing is that the vast majority of your diet consists of basic, whole foods that you enjoy and that your body responds to well. This means minimizing highly processed foods and excess sugars whenever possible. Whether you lean vegan, carnivore, or fall somewhere in between, the key is finding whole foods that suit you. It’s a safe bet to avoid options like Cheetos, dried fruits with added sugars, highly processed breads, or cured meats as much as possible.
Once you’ve started to mitigate your processed food intake, start to pay attention to how even healthy, whole foods make you feel. For instance, if a healthy vegetable like broccoli makes you feel sick and bloated, take a break from that food and try something different. Later, you can reintroduce it to see if your tolerance has improved.
Exercise
This is where I’ll get a little more particular, but the overarching concept remains the same: everyone must exercise, and the types of exercise that work for one person won’t work for another. That said, no matter who you are, you should be moving your body every day without exception. Even if this means some light 10-minute at-home stretching or a quick walk around the block.
Additionally, everyone should incorporate some kind of muscle-strengthening and endurance work, as well as cardiovascular exercise a couple of times a week. There's a wealth of evidence to support this notion, in fact according to a 2018 study in the Journal of the American Medical Association (JAMA), regular physical activity reduces all-cause mortality by up to 30%. The British Journal of Sports Medicine emphasizes that combining strength and cardio workouts not only boosts longevity but also enhances mental well-being. These findings underscore why these types of exercises are critical.
If you’re someone who never exercises and this sounds daunting, start small. Commit to something as simple as a quarter-mile walk three times a week or stretching for 5 minutes in the morning. Perhaps consider going to the gym or an exercise class just one day a week. The key in the beginning isn’t necessarily to train your body, but to train your mind. As esoteric as it may sound, you want your brain to acclimate to the rhythm of consistent movement first. Over time, this consistency fosters a natural inclination toward activity, making it an indispensable part of your routine. As they say in the industry—badabing, badaboom—now you’re on track to a life full of health and happiness, baby!
Supplementation
After you have established a solid foundation of proper nutrition and consistent exercise, it’s time to consider supplementation.
There are a few extremely important things to consider when looking into supplements:
Firstly, I always recommend getting blood work done by a professional to identify precisely where you need the most support. Whether through health practitioners or emerging online services (such as Function Health, which I’ve heard about but haven’t personally tried), there are options to get the insights you need. If accessing these services is not financially or logistically feasible, focus on obtaining your vitamins through a nutrient-rich diet until you can seek professional guidance. Here’s why: The assumption that excess vitamins are harmless and simply excreted through urine isn’t always true. Let’s explore fat-soluble vitamins vs water-soluble vitamins.
Fat-Soluble Vitamins
These vitamins are stored in the body's fat tissues and liver and are absorbed alongside dietary fats. Unlike water-soluble vitamins, they are not readily excreted, which means they can accumulate in the body over time.
Vitamin A
Includes retinol, retinal, and beta-carotene (a precursor).
Vitamin D
Important for calcium absorption and bone health.
Vitamin E
Functions as an antioxidant.
Vitamin K
Essential for blood clotting and bone metabolism.
This means that you can get too much and start experiencing adverse effects. For example, if you get too much:
Vitamin A (Hypervitaminosis A)
Acute Toxicity (large dose over short time):
Nausea, vomiting, dizziness, headache, blurred vision.
Chronic Toxicity (long-term excessive intake):
Liver damage, bone pain, dry skin, hair loss, birth defects (if taken in high doses during pregnancy).
Vitamin D (Hypervitaminosis D)
Hypercalcemia (elevated calcium levels):
Nausea, headaches, constipation, vomiting, weakness, frequent urination.
Severe Cases:
Kidney stones, calcification of soft tissues (heart, lungs, kidneys).
This underscores the importance of blood work to assess deficiencies before supplementing fat-soluble vitamins. On the flip side, chronic deficiency in something like Vitamin D can have serious health implications, especially for women. For instance, Vitamin D supports the immune system and promotes gut health by fostering beneficial bacteria such as Lactobacillus species. It enhances the gut barrier and boosts the production of antimicrobial peptides like cathelicidin, creating an environment conducive to healthy microbiota.
Water-Soluble Vitamins
These vitamins dissolve in water and are not stored in the body in significant amounts. Excess amounts are usually excreted in urine, so they need to be replenished regularly.
Vitamin C
Important for immune function, antioxidant protection, and collagen synthesis.
B Vitamins
Click for B vitamin List
B1 (Thiamine) – Energy metabolism, nerve function.
B2 (Riboflavin) – Energy production, skin health.
B3 (Niacin) – Supports digestive system, skin, and nervous system.
B5 (Pantothenic Acid) – Energy metabolism, hormone synthesis.
B6 (Pyridoxine) – Protein metabolism, red blood cell production.
B7 (Biotin) – Fat, carbohydrate, and protein metabolism.
B9 (Folate/Folic Acid) – DNA synthesis, cell division.
B12 (Cobalamin) – Red blood cell formation, nerve function.
Since water-soluble vitamins are excreted when consumed in excess, supplementing Vitamin C and B vitamins without blood work is relatively low risk. For example, a B-vitamin complex can be an excellent option to enhance energy levels, particularly for those following vegetarian or vegan diets.
Which brings me to our next issue with supplements - and a huge reason I created Inanna Certifications - supplements are largely unregulated. Check out this quote from the American Medical Association in 2020:
“An estimated 75,000 new supplement products have been introduced since 1994, and the U.S. Food and Drug Administration (FDA) has received adequate safety data for fewer than 250 new ingredients. The FDA also has no way to determine what ingredients are contained in the tens of thousands of products on the market. Furthermore, with violations identified in over half of inspected dietary supplement manufacturers, more effective enforcement tools are required to protect the health of patients. All patients would benefit from a regulatory framework that promotes product safety and provides appropriate tools and resources for the FDA to maintain appropriate oversight.”
This lack of regulation is a glaring issue in an industry meant to support health and wellness. As someone who uses supplements daily, this is the kind of quote that will keep a girl up at night. The teas, tinctures, protein powders, encapsulated vitamins and herbs we consume are mostly being sold completely unchecked. Which means that the encapsulated ashwagandha you’re buying could literally just be powdered corn (adulteration) and/or be riddled with heavy metals, mold and bacteria.
This unregulated landscape highlights the importance of services like Inanna Certifications, which empower consumers to make informed choices about their health. At Inanna Certifications, we’re on a mission to take the guesswork out of choosing high-quality supplements. Stay tuned as we continue to add more Inanna Certified products to our lineup so you can stop worrying and start thriving.
Cheers to your health!