Supplements are popular right now, with celebrities from Venus Williams and Lebron James to Arnold Schwarzenegger all investing in the global supplement market, which is estimated at 1.5 billion yen. $177.5 billion by 2023.
Even though many nutritionists recommend getting nutrients from a healthy diet, some people consider supplements a waste of money.
Dr. Zaran Alam, a British GP who specializes in improving quality of life for older people, told Business Insider that research on supplements can be contradictory and confusing, making it difficult to decide whether to take them.
“It’s all about personalization,” he says. “It depends on your biological age and what you want to target.”
He recommended speaking with a medical professional about your health concerns and priorities, and making sure supplements don’t interfere with your medication intake.
Alam told BI that he takes three supplements to address his health priorities:
Mushroom Coffee
Every morning, Alam drinks coffee infused with lion’s man mushroom extract, a plant substance known as an adaptogen that studies suggest may help balance body chemistry and reduce stress, according to the Cleveland Clinic, though research is still quite limited.
Alam started drinking Lionsman to help reduce his coffee intake: While coffee does have health benefits, he was experiencing a caffeine crash and wanted to avoid the palpitations and elevated blood pressure that can come with drinking too much.
Since he started drinking the Lionsman coffee blend, he said he’s significantly reduced the number of cups he drinks per day, has fewer energy crashes and feels less sluggish throughout the day.
It’s unclear whether this is due to Lionsman; there isn’t much research on the mushroom’s effects on energy levels or lethargy. But a research review published in Neuroscience and Biobehavioral Reviews in 2024 found that Lionsman and other mushrooms may reduce anxiety, improve mood, and improve cognitive function. The researchers noted that more research is needed to confirm these findings.
Aram adds lion’s mane to his coffee. Michelle Lee Photography/Getty Images
zinc
Alam is taking zinc in the hope that it might reduce symptoms if he is exposed to pathogens carried by patients.
“Zinc does not prevent you from getting the disease, but it reduces the symptoms and severity of the infection if you do get it, so it may help shorten the time you feel unwell and reduce the delay in recovery,” he said.
2022 Research Review According to a study published in the journal Nutrition, zinc may help shorten the duration and symptoms of the common cold. Further research needed.
While most people in the United States get enough zinc from their diet, according to the Office of Dietary Supplements, Alam believes taking a zinc supplement is “worth a try” because most of the zinc in store-bought supplements “doesn’t do any harm.”
However, according to the Office of Dietary Supplements, taking too much zinc (more than 40 milligrams per day for adults) can cause symptoms such as nausea, dizziness, headache, upset stomach, vomiting, and loss of appetite.
Vitamin D
From September until the weather improves in the spring, Alam also includes vitamin D in her diet, which is needed for bone health, calcium absorption in the intestines, reduced inflammation and immune function, according to the US Dietary Supplements Administration.
“Research shows that if you tested everyone in the UK at the end of a long winter, perhaps 40% would be deficient in vitamin D, especially with our current lifestyle, where we’re spending more time indoors,” he said. In the US, about 35% of adults are deficient in vitamin D, according to the Cleveland Clinic.
Guidelines on supplements vary around the world: for example, while the UK government advises people to consider taking vitamin D during autumn and winter, the Endocrine Society does not recommend vitamin D supplements for healthy adults aged 19-74 because research has not shown a clear amount is effective in preventing disease.
The decision to take vitamin D supplements is a personal one, but like zinc, it’s unlikely to cause harm when taken in safe amounts, Alam said.
