The allure of supplement marketing can make you feel like you’re on the brink of a health breakthrough. However, the reality is often far from the promise.

I’ve been there.

I bought into the marketing hype.

Of all the supplements I’ve tried 5 have shown actual change for me. They are:

Physical Improvements:

Keratin:

My girlfriend told me about a hair and nail supplement she was taking and how her nails were like steel and her hair was growing like it was on fast-forward. One of the secret ingredient – Keratin. I was skeptical. I know that proteins break down into amino acids in your stomach. The idea of a keratin supplement working seemed far-fetched. But, curiosity got the better of me, and I decided to give it a go, expecting nothing more than a placebo effect. To my surprise, my nails started hardening up, and they seemed to grow faster too. It was like my body decided to prove me wrong, showing off these new, robust nails.

Now, the science behind how keratin, once ingested, can specifically target nail health isn’t something I’ve fully wrapped my head around yet. There’s this mysterious aspect to it – how does it bypass digestion to benefit hair and nails? If you’re feeling like your hair or nails need some love, maybe keratin supplements could be your unsung hero, just like they were for me.

Omega 3:

Here’s where things get dreamlike – literally. I started taking omega-3 supplements because the marketing says you should! But what I wasn’t prepared for was the sudden return of something I thought was lost: dreaming. For years, my nights were just dark, silent voids, but after starting these supplements, I was suddenly in the middle of vivid, sometimes bizarre dream sequences. This unexpected side effect made me wonder if my lack of dreaming was due to a deficiency in omega-3s.

I dove into research, trying to piece together how omega-3 can influence something as abstract as dreaming. There’s not a lot of mainstream talk about omega-3s and sleep. Some studies hint at its role in neurotransmitter production. This could affect REM sleep or dream recall. Maybe it was just my brain’s way of thanking me for the extra dose of these essential fats, but my sleep became a nightly adventure. Still, I’d prefer to dream than not. I’m taking about 10 grams daily. It seemed like whatever my diet was missing got supplemented. This led to not just better sleep quality but a richer dream life. If your nights are more about counting sheep than living adventures, omega-3 might be worth considering for more than just heart health.

Blood Test Improvements:

Vitamin B12:

I decided to take vitamin B12 because it’s praised for its role in methylation and detoxification. It also has the added bonus of a wide safety margin when it comes to overdosing. My hope was that it would aid in detoxifying my body, but physically, I didn’t notice much change. My blood tests showed my B12 levels soared from 507 to 833 pmol/L, well over the normal range. Despite these high levels, there wasn’t a significant shift in my energy, mood, or any other physical attribute. Not much to report here other than supplementing definitely lifted B12 blood levels.

Vitamin D:

My journey with vitamin D supplements saw my levels climb to 163 nmol/L, which is above what’s typically considered normal. This prompted me to question if I was perhaps supplementing too much or if the “normal” range is set too low, especially considering how widespread vitamin D deficiency around the world.

Physically, I didn’t feel an earth-shattering change, but there were subtle shifts. I seemed to catch fewer colds or flu-like symptoms, which could be testament to vitamin D’s role in bolstering the immune system. Additionally, my mineral levels, particularly calcium and phosphorus, went up to 5.5kg, which is above the typical range, hinting at vitamin D’s influence on mineral absorption.

Both Physical and Blood Test Improvements:

Iron:

My iron levels were critically low at 8 umol/L, which explained a lot about my constant fatigue and the mental haze I couldn’t shake off. The journey to increase my iron to 22 umol/L was long, taking 18 months, which really highlighted how meticulous and slow the process of correcting a deficiency can be. But once those levels started to normalize, the impact was immediate. My energy levels increased, and that mental fog cleared up, making me feel like I had woken up from a long sleep.

The biggest impact for me was the reduction in anxiety. This experience underscored how crucial iron is for oxygen transport in the blood, which directly affects our energy and cognitive functions. I have become more aware of deficit and now I’ve set monthly reminders to check for signs of deficiency. Now, I’m not just waiting for symptoms to appear; I’m proactive, with a checklist of symptoms on my calendar to prevent falling back into that lethargic state.

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I think these supplements worked because I was deficient in them. Our bodies are adept at maintaining balance. When there is an imbalance, supplements can offer the nudge needed to restore health. If you’re considering them, think about where your body might need support.

Hey, just a quick note – I’m not a doctor, so everything I’m sharing here is just for info and to get the conversation going. If you’re thinking about trying any of these supplements or making changes to your health routine, make sure to chat with a medical professional first. They can help figure out what’s best for you specifically. I mean, we all want to stay safe and healthy, right? Self-diagnosing or trying stuff without guidance can be risky, so always check with your doc to be sure it’s the right move for you.

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Did you enjoy this? Please let me know in the comments.  I’d also love to hear your own supplement success stories or questions? Drop them below or share this with friends who might be pondering over their health regimen.