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Pre and probiotics are on everyone’s list to support digestive health as well as the immune function. However, depending on the state and makeup of your microbiome, you may not need them. Bentson shares that particular strains may be more appropriate and beneficial than others. The probiotics “off the shelf” may not have the particular strains your body needs or works the best. Especially when dealing with gastrointestinal issues, what, when, how and if you should be taking pre and probiotics matters. Working alongside a provider can help better identify and pinpoint what is beneficial and what isn’t.

A consideration often overlooked is the actual serving size. Bentson notes that most serving sizes are based on an average male weighing 175–180 pounds. That may or may not be appropriate for you, not only based on physical size but how well your body is utilizing and absorbing the supplements. Bentson’s aim is to help her patients get to the lowest, most effective dose. When introducing or reintroducing a supplement, she encourages titrating up, beginning with the smallest dosage and then increasing over time to see what is most effective, not necessarily what is the “serving size” listed.

Take A Break

Knowing how long a supplement or botanical should be used is also often missed. Many products are meant to be used short term or on an as-needed basis; oil of oregano and echinacea are just a few. Post COVID, Hockenbroch has seen an overuse of zinc supplementation. While zinc can be helpful for supporting the immune system, she notes that it should be utilized no more than two to three months at a time or on an as-needed basis. Overdoing it on zinc can lead to copper deficiencies and imbalance in the zinc, iron and copper relationship in the body.

Bentson often has her patients go on a two-week supplement holiday, not only to give the body a rest but also to help identify which products are actually helpful. She has patients reintroduce them one at a time in a graded and targeted manner to see if they are reacting, responding or not responding to the supplement. Her goal is to get the lowest most effective dose. It can be eye-opening for some patients to realize a tightly held supplement or powder may have been contributing to their symptoms.

Simple Steps

Bentson offers some simple, smart steps when evaluating and taking stock of your supplements.

1. Check the expiration date on your bottles. You may be surprised that some products you are taking are past the expiration date.

2. Examine the ingredient labels thoroughly and check for extra ingredients —things like additives, fillers, dyes, sugars, sugar alcohols, whiteners like titanium dioxide, or other chemicals, should not be in the supplement.

3. Write down the ingredients of every supplement and powder you are taking along with the dosage amount. Bentson says that even the most well intentioned and educated patients realize after this exercise that they were overlapping and overdosing on some nutrients and botanicals, far exceeding what is needed and safe.

With so many supplement products becoming combinations of vitamins, herbals and adaptogens, it is even more critical to closely check for possible interactions with your medications as well as within the supplements themselves.

Bentson and Hockenbroch both stress that supplements are not a replacement or stopgap for poor dietary and lifestyle choices. They are only one piece of the puzzle to be used strategically and purposefully in combination with diet, exercise, sleep and stress management for a holistic approach to restoring and optimizing health.

drkristenbentson.com | peakpotentialhealth.com

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