Based on Research

Evidence-Based Supplements NZ: A Comprehensive Guide

Introduction to Dietary Supplements

Dietary supplements are specially formulated products designed to complement your daily diet and help provide nutrients that might be missing from your meals. Available in a range of forms (including pills, tablets, powders, and liquids) these 'supplements' can contain vitamins, minerals, amino acids, and other substances. Many people turn to dietary supplements to help fill gaps in their day-to-day nutrition. There is an important caveat, though: not all supplements are suitable for everyone, and not all are created equal. If you have a pre-existing health condition or are taking prescription medicines, always consult a healthcare provider before starting any new supplement regime. This ensures that your chosen supplements are appropriate for you and work well alongside any medicines or treatments you may already be using.

Background reading on diet, inflammation and healthy ageing

The papers listed on this page are general background reading on nutrition, inflammation and ageing. They are published research by third parties. They are not clinical evidence for any particular Lifeguard Health product, and nothing on this page should be read as a claim that our supplements prevent, treat or cure any disease.

Inflammation is a normal biological process, and the way the body regulates it changes with age (see How We Age). Lifestyle factors, particularly diet, are a major theme of contemporary ageing research.

Understanding how food relates to long-term health takes years of work. There is usually no single experiment that settles it; researchers build a picture from many lines of evidence. Population scientists look at what long-lived people, from Asia and the Mediterranean, eat. Biochemists explore interactions between food molecules and human metabolism. Other researchers run experiments on animals, and on cells grown in laboratory dishes. Their findings are regularly discussed in major scientific and medical journals. It is worth noting that population studies, animal studies and laboratory studies do not establish an effect in people, and that evidence about an individual ingredient is not evidence about a finished product.

These lines of research consistently point to the value of eating minimally processed whole food, particularly coloured fruit and vegetables. One area of interest is that such foods contain antioxidants and other plant compounds. These compounds are found throughout the natural world, and are not limited to the plant foods we regularly eat. Many come from parts of plants we do not normally eat, such as leaves and roots. Even pips. Even sap.

LifeGuard Essentials provides a daily supplement of five plant extracts from sources that are not a routine part of the diet. What each one is, and the amount in each capsule, is set out in full on the ingredients page.

Understanding the Role of a Dietary Supplement

A dietary supplement can play a valuable role in helping you maintain a balanced diet, particularly if you have dietary restrictions or are at risk of certain nutrient deficiencies. Pregnant women, for instance, are often advised to take folic acid on the advice of their midwife or doctor, and people with low iron may be advised to take iron supplements. There is an important caveat, though: dietary supplements are not a replacement for a healthy lifestyle or a balanced diet. Eating a variety of nutrient-rich foods - fruits, vegetables, whole grains, and lean proteins - remains the best way to get the nutrients your body needs. Supplements can be helpful in specific situations, but for most people, focusing on healthy food is the cornerstone of good health.

Essential Nutrients for Overall Health

Getting a good range of nutrients - vitamins, minerals, and macronutrients - matters. Vitamin D contributes to the maintenance of normal bones and normal immune function, while omega-3 fatty acids (found in fish oil) are among the most widely studied nutrients in relation to heart and brain health. Amino acids are the building blocks of protein and contribute to the maintenance of normal muscle. If you are unsure whether your diet is providing what you need, a healthcare provider can help you assess your intake and advise on the right combination of foods and supplements for you. One size does not fit all when it comes to nutritional needs.

Regulations and Safety

Dietary supplements - including vitamins, minerals, and herbal extracts - are widely used to support general wellbeing. In New Zealand, dietary supplements are regulated under the Dietary Supplements Regulations 1985, administered by the Ministry for Primary Industries, with Medsafe responsible for medicines. Even so, it is important to approach supplement use thoughtfully and with guidance from a healthcare provider.

Before taking supplements, especially if you have a pre-existing health condition or you are on prescription medicines, discuss your options with a doctor or pharmacist. Some supplements, such as iron and folic acid, are advised for specific groups - for example women who are pregnant or breastfeeding, or people with low iron. However, taking high doses of certain vitamins or minerals, such as vitamin D or iron, can be harmful. Always follow the dose on the label.

A balanced diet rich in healthy food - fruits, vegetables, whole grains, lean proteins, and fortified breakfast cereals - typically provides the nutrients most people need. For most of us, focusing on healthy food is the best foundation for general wellbeing. There are situations where dietary supplements can offer additional support.

When considering supplements, choose products from reputable companies with a track record of quality and safety. Many supplements on the market are not backed by good evidence, so look for those that are supported by research and that state their ingredients and doses clearly on the label. Be cautious about buying supplements from an unknown company, as variable quality assurance can increase the risk of contamination or of a product that does not contain what it says.

It is also important to be aware of potential interactions between supplements and medicines. Some supplements can interfere with the effectiveness of prescription medications or increase the risk of side effects. If you are prescribed medication, continue taking it as directed by your healthcare provider. Your provider may recommend regular monitoring, such as a blood test.

Ultimately, dietary supplements can play a role in supporting general wellbeing, but they are not a substitute for a balanced diet or healthy eating habits. Always seek advice from a doctor or pharmacist, especially if you are managing a health condition, taking medicines, or considering supplements for children or older adults.

Safe Practices for Taking Supplements

When it comes to taking supplements, safety comes first. Before adding any new supplement to your routine, consult a healthcare provider, especially if you are taking prescription medicines or managing a health condition. Some supplements can interact with medicines or cause unwanted side effects, particularly if taken in high doses. Always follow the recommended dosage on the product label, and choose supplements from reputable manufacturers.

Inflammation, Ageing, and the Immune System

The way the body regulates inflammation changes as we get older, and this is an active area of research. A balanced diet that includes antioxidants such as vitamin C and omega-3 fatty acids is widely recommended as part of a healthy lifestyle. Fermented foods and probiotics are also studied in relation to gut flora, which is closely linked to normal immune function. As always, it is important to consult a healthcare provider before starting any new supplementation regime, especially if you have existing health conditions or are taking prescription medicines.

Always read the label and take only as directed. Supplements are not medicines and are not a substitute for a balanced diet and healthy lifestyle. If you have a health concern, see your doctor.