8 sneaky reasons why you’re not seeing results from taking supplements

Have you ever taken a supplement, but never got the results you were hoping for?

As a nutritionist, I've heard these complaints very often from first-time clients and webinar participants and when reading posts written by people on social media. In this article, I'll share the most common reasons supplements may not work as expected, backed up by scientific evidence and practical experience. So, grab a cup of your favourite drink and let's dive in!

1. Low Bio-Availability

This is the number one factor why the supplement industry is failing us. Many companies include cheap forms of vitamins and minerals which are absorbed in very low amounts. In this case, it is impossible to correct a particular nutrient deficiency. Moreover, in some cases, these compounds can create more health problems in the body.

The most common examples of ineffective nutrient compounds are:

• Calcium Carbonate: very poorly absorbed by the body and disrupts your normal stomach acid production (hello allergies and frequent infections!). Has the potential to affect thyroid and kidney function and some studies claim it highly increases the risk of developing cardiovascular disease. Better bioavailability of calcium is from calcium citrate or whole food sources.

• Magnesium Oxide: has low bioavailability, meaning that the majority of magnesium oxide is not absorbed and excreted through the digestive system. Magnesium oxide also might cause gastrointestinal issues such as diarrhea if taken in high doses. Likewise, magnesium sulfate and magnesium carbonate also have a very low bioavailability. Magnesium glycinate and magnesium citrate have higher bioavailability and are better tolerated by the body.

• Non-heme iron supplements: Ferrous Sulfate, Ferrous Fumarate, Ferrous Gluconate, Carbonyl iron, and Iron sulfate - all have a very low bio-availability and can cause gastrointestinal side effects. Not only that, but the remaining iron that is not absorbed can act as a pro-oxidant in the body and cause oxidative stress and health conditions. Correcting iron deficiency is a very big topic with many aspects, but for now, I want to advise getting iron from food sources like red meat and seafood.

• Zinc Oxide: has low bioavailability, while other forms of zinc, such as zinc gluconate or zinc citrate, have higher absorption rates.

• Vitamin D2 - an inexpensive synthetic plant-based form that has fewer benefits than vitamin D3. It is less effective and has lower bio-availability than vitamin D3, it has to go through a much longer path of conversion in the body.

• Vitamin B12 as Cyanocobalamin: not only does it have a lower bioavailability than other forms, such as methylcobalamin or vitamin B12 we get straight from food, but it also is toxic (read more in this article).

2. Alcohol

Alcohol consumption can:

• affect the absorption and utilisation of many nutrients in the body, such as B-group vitamins, magnesium, zinc, vitamin D, and iron leading to deficiencies over time.

• lead to loss of consumed nutrients or nutrients stored in the body such as Potassium, Vitamins A, C and E, Zinc, and Magnesium.

• damage the liver and impair its ability to store and release vitamins and minerals, which can further contribute to nutrient deficiencies.

You don’t need to be a chronic alcoholic to be affected. Even a casual consumption of alcohol can be very detrimental and negate the benefits of even the highest quality supplements.

3. Not taking a nutrient in the right amount or long enough

Generally, the recommended amounts of minerals and vitamins listed on supplement packaging are designed to prevent a deficiency of that nutrient rather than to correct one. Therefore, if you have a deficiency, you may require a higher dosage of that nutrient, and you may need to take it for a longer time to achieve results.

Unfortunately, many high-quality nutrient supplements come in small packaging, leading people to take them for a shorter period or at a lower dosage than necessary. Addressing individual nutrient deficiencies can be complex and requires a personalised approach rather than a one-size-fits-all approach. Collaborating with a nutritionist can help you understand your unique nutrient requirements and we can resolve any deficiencies you may have. Click here to learn more about my services.

4. Overconsumption of coffee and tea

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Consuming a lot of black tea and coffee may lead to losing certain vitamins and minerals. This is because caffeine, which is found in both tea and coffee, can act as a diuretic and increase urine output. When you urinate more frequently, your body may lose water-soluble vitamins like C and B-group vitamins, as well as minerals like potassium and magnesium.

Black tea contains compounds called tannins, which can bind to certain minerals and vitamins, including calcium, magnesium, iron, zinc and B-group vitamins and reduce their absorption in the body. This means that regularly drinking several cups of black tea may lead to a decrease in the availability of these minerals for the body to use, potentially leading to nutrient depletion over time.

What this means in the scenario where you are taking supplements is that correcting a nutrient deficiency will be impossible, because those nutrients will keep on not being absorbed properly.

5. Absorption Competition

As much as taking a complex of nutrients in one pill is convenient, there is another reason why multi-vitamin and mineral supplements may not help correct a certain nutrient deficiency that you are aiming for. The reason behind this is that certain nutrients compete with each other for absorption not letting the other one get absorbed (aka “antagonistic” nutrients). Some examples of vitamins and minerals that should not be taken together include:

• Iron and Calcium: as both these minerals use similar pathways for absorption in the small intestine calcium interferes with iron absorption, especially when taken in large amounts. This is because calcium and iron use similar pathways for absorption in the intestine.

• Zinc and Copper (very popular combo!): for the same reason as iron and calcium zinc can interfere with the absorption of copper and vice versa.

• Magnesium and Calcium (very popular combo!): calcium interferes with the absorption of magnesium if taken in large amounts.

• Zinc / Phosphorus and Calcium (very popular combo!): as with the magnesium + calcium combo above, calcium will compete for absorption with other minerals and it can also affect the absorption of zinc and phosphorus too.

• Vitamin C and vitamin B12: high levels of vitamin C can interfere with the absorption of vitamin B12 in the body

• Vitamin C and copper: high doses of vitamin C can interfere with the absorption of copper.

• Vitamin A and vitamin D: these two vitamins can compete for the same receptors in the body. High levels of vitamin A can reduce the effectiveness of vitamin D, and vice versa.

• Vitamin K1 and Calcium: high intake of calcium may decrease the absorption of vitamin K1

• Vitamin K1 and Vitamin A: high intake of vitamin A may interfere with the absorption and utilization of vitamin K1.

• Vitamin K1 and Vitamin E: high intake of vitamin E may interfere with the action of vitamin K1.

Does it follow that multi-vitamin and mineral supplements are a 'no-no' and you should throw them all away? Not necessarily. It depends on what nutrient deficiency you're trying to correct. For instance, if you want to boost your magnesium, take it separately from other mineral supplements in the evening. Or if you need more vitamin K1, take it separately and avoid high doses of vitamin E for now.

If you're having trouble finding the right supplements and figuring out the best way to take them, don't worry! That's what I'm here for. I offer one-to-one consultations to help you find the supplements you need and guide you on how to take them throughout the day. So if you need assistance, don't hesitate to send me a message today.

6. Gastrointestinal Disorders

Several gastrointestinal problems can affect nutrient absorption from supplements as well:

• Celiac disease

• Crohn's disease

• Ulcerative colitis

• Irritable bowel syndrome (IBS)

• Pancreatic insufficiency

• Pancreatitis

• Cystic fibrosis

• Liver disease or Non-alcoholic Fatty Liver Disease (NAFLD)

• Gastritis

• H. Pylori infection

• Hypochlorhydria (low stomach acid)

• Bile deficiency due to gallstones, gallbladder being removed or infection or inflammation of the gallbladder

• As well as gastric bypass surgery or bariatric surgery

In any of these situations, it is important to work individually and to the degree possible to address the triggers causing the disorder. In certain situations, a topical application of nutrients or a higher dose may be more effective. In any of these cases above, it is very important to work both with a healthcare provider and a qualified nutritionist to determine the optimal supplementation for your specific needs.

7. Medication

If you are on any prescription medication, it can also severely affect important nutrient absorption. Some medications can interfere with the body's ability to absorb nutrients, while others may increase the body's need for certain nutrients thus creating deficiencies.

Examples of such medications are:

• Antibiotics

• Antacids

• Proton pump inhibitors (PPIs)

• H2 blockers

• Antidepressants

• Diuretics

• Drugs reducing blood pressure

• Drugs reducing cholesterol

• Steroids / Corticostreroids

• Metformin (to treat type II diabetes)

• Methotrexate (to treat rheumatoid arthritis and certain types of cancer)

• Anticonvulsants

• Hormone replacement therapy

I am not advising you to drop your medication, but what would a good idea be is to talk to your doctor about alternative more natural solutions to your condition and seek other treatments that will not cause additional problems. In so many cases, you can safely manage or even reverse your condition through healthy diet and lifestyle changes.

8. Taking the Wrong Nutrient

As a nutritionist, I've come across numerous cases where people take the wrong nutrient to solve a particular health problem. Whether it's to improve digestive or reproductive health or to stop hair loss, many individuals believe they have found the perfect supplement to address their concerns. Unfortunately, even though vitamins and minerals are crucial for our body's optimal functioning, they might not be effective in addressing the particular issue at hand. Instead, other nutrients that are more effective and that people are more likely to be deficient in can be used to achieve the desired results. Therefore, it's crucial to consult with a professional who can guide you towards the safest and most effective supplement for your specific needs.

Final Words

In conclusion, while supplements can be beneficial for many people, it is important to approach them with knowledge and caution. By addressing these potential roadblocks and working with a qualified nutritionist, you can increase the likelihood that your supplements will actually provide the intended benefits and help you reach your health goals. Remember that every person's needs are unique, so it's important to find the right supplements and dosages for your specific situation. With the right approach, supplements can be a valuable addition to a healthy lifestyle.

Have you experienced any of these issues with supplements? I'd love to hear about your experiences in the comments!

Until next time!