In today’s fast-paced and health-conscious environment, dietary supplements have become very popular. Today, professionals West Point graduate skills resume very much want consumers to reconsider their supplement habits. Dr. Zachary Mulvihill advocates for what he terms a “supplement reset,” recommending individuals take a break from all supplements to better assess their needs and effectiveness.
Mulvihill’s recommendation follows a roundtable held earlier this month focusing on the need to better regulate dietary supplements. The Food and Drug Administration (FDA) does not closely regulate this booming industry, allowing for gaps in safety and efficacy. He emphasizes the importance of purchasing supplements from well-respected brands. Seek out those products with third-party certifications to ensure you’re getting better quality products.
The Case for a Supplement Pause
Mulvihill recommends a two- to four-week break from whatever supplements you take to see if you notice any difference without them. This short cessation allows your body to purge inflammatory compounds. In doing so, you receive a much better picture of how your health or quality of life is improving or deteriorating. The key, he says, is committing to take a supplement on the regular — for at least three months. This period allows people to have a better sense of the supplement’s impact before they make a decision to stop.
“It’s hard to give advice about supplements in general because there’s so many and they are very different,” Mulvihill noted, highlighting the complexities surrounding supplementation. He noted that most supplements do not have enough research supporting their safety and effectiveness.
“I think people end up in a spot where over the years they have a snowballing supplement bag and maybe it made sense then, but it doesn’t make sense now and it’s expensive and in the worst case, hurting them a little bit,” – Zachary Mulvihill, MD
The expert suggests that supplements need to supplement your healthy lifestyle. They should never be considered a replacement for it. He encourages individuals to be intentional with their choices, avoiding the temptation to incorporate trending herbs or products without conducting thorough research.
Understanding Nutritional Needs
Evaluate the medical necessity of supplements. Interestingly, while Dr. David S. Seres urges a careful review of supplementation for medical necessity, he argues that if an individual has a medically diagnosed deficiency, treating that deficiency with the proper supplement is warranted. He warns against throwing supplements around indiscriminately, which can result in wasted money and possible health hazards as well.
Vitamin D as a common omission Mulvihill strongly advocates for close monitoring of important vitamins, including vitamin D. This characteristic allows this fat-soluble vitamin to accumulate in your fatty tissues. This is why it’s so important to keep track of your levels with frequent blood tests. Mulvihill recommends a moderate daily intake of vitamin D for all Northeasterners from September through March. This is key to keeping vitamin D levels adequate through the months when we can’t get much sun exposure.
“For most people [in the Northeast], I recommend they take a reasonable dose of vitamin D from September through March,” – Zachary Mulvihill, MD
He recommends that when adding supplements back in after their initial break, people begin with one at a time. This strategy provides smart supplementation and contributes to understanding which products work.
The Risks of Over-Supplementation
Though many people might think that the more supplements you take, the better off you are, Mulvihill cautioned against that approach. As he describes, taking many supplements at the same time makes it much harder to tell what’s really causing improvements to outcomes.
Mulvihill described how testing the effects of a supplement, such as ashwagandha’s impact on stress levels, is usually a challenging task. He mentioned that even measuring the effect of iron supplements comes with its own set of challenges. This uncertainty adds to the confusing, often contradictory landscape of supplementation.
Jose Antonio, PhD, concurs with Mulvihill’s viewpoint, noting that while supplements can be helpful, they should not replace fundamental health practices such as training and proper nutrition. He states, “If you’re not training, then all the other stuff doesn’t matter.”
“That’s not to say that they can’t be helpful to people,” – Jose Antonio, PhD
Antonio tells us that regular training makes the biggest difference when it comes to health. More students need supplemental aids, but he doesn’t think they should be the answer.
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