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Supplements have become increasingly popular, with celebrities like Venus Williams, LeBron James, and Arnold Schwarzenegger entering a global supplement market projected to be worth $177.50 billion in 2023. Despite this booming industry, many dietitians still recommend getting nutrients from a healthy diet, and some even consider supplements a waste of money.
Dr. Zalan Alam, a UK-based family doctor specializing in improving the quality of life for older adults, acknowledges the mixed messages surrounding supplements. “Research on supplements can be contradictory and confusing,” Alam told Business Insider. “It’s all about personalization,” he emphasized. “It depends on your biological age and what you’re looking to target”, he told Business Insider.
Alam advocates for a personalized approach to supplement use, advising individuals to consult with a medical professional to ensure that their supplements align with their health needs and do not interfere with any medications. He himself takes three specific supplements to address his health priorities: mushroom coffee, zinc, and vitamin D.
Mushroom Coffee
Alam starts his day with coffee infused with lion’s mane mushroom extract, an adaptogen that may help balance chemical reactions in the body and reduce stress. While research on lion’s mane is limited, a 2024 review published in Neuroscience and Biobehavioral Reviews suggested that the mushroom could reduce anxiety, improve mood, and enhance cognitive functioning. However, the review also noted that more research is needed to confirm these benefits.
Alam began using lion’s mane to cut down on his coffee consumption. Although coffee has health benefits, he was experiencing caffeine crashes and wanted to avoid potential side effects like heart palpitations and increased blood pressure. Since switching to the lion’s mane/coffee blend, Alam reports fewer energy crashes and feeling less sluggish throughout the day.
Zinc
Alam also takes zinc supplements, hoping they might help him recover more quickly when exposed to illnesses from patients. “Zinc doesn’t stop you from picking up a bug, but it does reduce how bad the bug or the infection could be when you do get it,” he explained. A 2022 review published in Nutrients found that zinc appeared to shorten the duration of colds and lessen symptoms, though more research is needed.
While most people in the U.S. get enough zinc from their diets, Alam believes taking zinc supplements is “worth a try,” as typical doses from over-the-counter supplements “aren’t going to cause any harm.” However, he cautions against excessive zinc intake, which can lead to nausea, dizziness, and other side effects.
Vitamin D
Lastly, Alam supplements with vitamin D from September until spring, particularly for its role in bone health, calcium absorption, reducing inflammation, and supporting the immune system. He notes that in the UK, where sun exposure is limited during the winter, around 40% of the population is likely vitamin D deficient. In the U.S., about 35% of adults are similarly deficient.
Guidelines for vitamin D supplementation vary globally, with the UK government recommending it during fall and winter, while The Endocrine Society in the U.S. does not advise supplementation for healthy adults. Alam believes that while the decision to take vitamin D is personal, it is generally safe when taken in appropriate amounts.
Ultimately, Alam’s approach underscores the importance of personalized healthcare, where supplement use is tailored to individual needs and circumstances.
