A box of hope, a handful of pills: Is health really that simple?

Just think about it…

You pick up your phone in the morning. On social media, someone is recommending Vitamin D, while another claims magnesium will fix your sleep. Then there are a host of supplements and various herbal products like omega-3, collagen, resveratrol, coenzyme Q10, quercetin, folic acid, NAD+, DIM, saffron extract, chasteberry, black cohosh, garlic cures, soy isoflavones, red clover, maca root, calcium, creatine, iodine, flaxseed…

Every day a new product, a new youth formula, a new hope! Longevity… The topic of our day…

Especially for women, aging sometimes brings emotional anxieties along with physical changes. From the age of forty, changing sleep patterns, decreased energy, weight gain, skin changes, or menopause symptoms can lead women to search for solutions.

So, does this search sometimes turn into unnecessary product consumption?

When I ask women about the medications they use, I sometimes encounter a long list of supplements.

When I ask, “Why are you using these?” the answers are familiar:

“Doctor, I saw it on social media.”

“An expert recommended it.”

“It’s a natural product, I thought it wouldn’t do any harm.”

However, just because a product is natural does not mean it is safe, just because it is popular does not mean it is effective, and just because it is recommended by an expert does not mean it is necessary for everyone.

Nutrition first, supplements second

It is indisputable that vitamins and minerals are essential for our health. However, our priority should be to meet these needs through a balanced and varied diet.

Of course, supplements are necessary for some women.

Iron treatment may be required for a woman who develops iron deficiency due to heavy menstrual bleeding, and B12 support may be needed for those with B12 deficiency or malabsorption. B12 is also particularly important for women who follow a vegan diet.

Folic acid is recommended for women planning a pregnancy without waiting for a deficiency to be detected. Vitamin D support is evaluated based on deficiency or specific clinical risks.

During menopause, sufficient calcium is important for bone health; the primary goal should be to obtain it from food.

The important thing is not to give the same supplement to everyone; it is to recommend it to the right woman, for the right reason, and at the right dose.

So, how effective are popular supplements?

Omega-3 fatty acids are important for our health. However, there is not enough evidence that everyone should use omega-3 capsules.

Magnesium is necessary for muscle and nerve function; however, it is not correct to recommend magnesium to every woman experiencing insomnia.

Although some studies on collagen supplements report positive results, the evidence is limited.

It has not been proven that products like NAD+ precursors and quercetin, which have come to the fore in recent years with promises of rejuvenation, delay aging or extend lifespan in humans.

We cannot present positive results obtained in laboratories or animal experiments as established scientific facts in humans.

Promising research is not the same thing as a treatment with proven efficacy.

Too much can bring harm, not benefit

Unnecessary or high-dose supplements can cause health problems.

Excessive Vitamin D use can lead to kidney damage, and high-dose Vitamin B6 can lead to nerve damage. Some herbal products can cause liver damage or interact with medications. Excess calcium can cause kidney and heart problems.

When multiple supplements are used, the same substances can be taken repeatedly without realizing it.

For this reason, we must move away from the mindset of “It’s a vitamin anyway, it won’t do any harm.”

Science or marketing?

International scientific guidelines reveal in which situations supplements might be useful and in which areas there is insufficient evidence.

The recommendations of health professionals should also be shaped in line with this evidence. The fact that a product is recommended by a large number of people or by an expert is not, in itself, proof of its efficacy.

Women’s anxieties about aging, their desire to feel better, and their health concerns should not be turned into a commercial opportunity with unrealistic promises.

In my own clinical approach, I only recommend supplements by evaluating personal needs, nutrition, risks, and scientific evidence.

Because good medicine is not about starting a new popular food supplement or vitamin; it is about recommending that patients stop using unnecessary ones and start the ones that are actually necessary.

Health does not fit into a capsule

Healthy aging means eating a balanced diet, staying active, strengthening our muscles, sleeping well, and getting necessary health check-ups.

Supplements support this process when necessary, but they cannot replace it.

We should offer women correct information and science-based solutions, not boxes of pills.

Because women’s hopes should not be turned into a sales pitch for a product.

Before you buy the next box of supplements, ask yourself:

“Does my body really need this, or was I told that I need it?”

Prof. Dr. Çiğdem Yayla Abide / Obstetrician and Gynecologist