A Smarter Way to Supplement: What Science Says About Popular Products
- ccretsinger
- Jun 3
- 5 min read
Supplements are over-the-counter products designed to provide your body with extra nutrients. However, trends and fads often come from the internet or social media, which can sometimes be misleading, or even harmful. It's necessary to understand the potential risks associated with certain supplements and to be well informed before starting them. Consulting with a healthcare professional can help ensure that the supplements you choose are safe and beneficial for your health. To help you get started, let’s take a closer look at two popular supplements to understand what they do, and what to watch out for.
Colostrum
What It Is:
Colostrum is the first milk produced by mothers right after giving birth. It’s full of proteins, antibodies, and other substances that help protect newborns. Colostrum supplements usually come from cows and are sometimes used to boost the immune system or help with gut health.
Possible Benefits:
Immune Support: Colostrum may help the immune system work better by increasing activity in certain immune cells and fighting off infections.
Digestive Health: It may help strengthen the gut lining and reduce symptoms linked to a “leaky gut”. Leaky gut syndrome is when the lining of your intestines becomes too absorbent, allowing harmful substances like toxins and bacteria to enter your bloodstream, which may lead to inflammation and various health issues.
Risks to Know:
Boosting the immune system too much can be dangerous, especially for people with autoimmune conditions or cancer.
Colostrum can carry harmful bacteria if it’s not processed or stored correctly, this is especially risky for people with weakened immune systems.
Collagen
Benefits: Collagen is a type of protein that is found in our bones, skin, muscles, and tendons and works to hold everything together and help keep these areas of the body strong. Our bodies naturally produce collagen, but as we age this process slows down. By supplementing collagen, you can potentially improve skin, joint, bone, hair, and nail health.
Osteoarthritis: Collagen supplementation has also shown evidence in improving symptoms such as pain and function due to its effect on promoting joint space and blocking inflammation.
Types of Collagen Supplements:
Hydrolyzed Collagen: This is the most common type, made from animals (cows, pigs, fish, or chickens). It’s broken down into smaller pieces so it’s easier for your body to absorb. It may help reduce joint pain and support collagen production.
Undenatured (UC-II) Collagen: Usually made from chicken cartilage, this form is not broken down like hydrolyzed collagen. It works through the immune system in the gut and has been shown to help reduce inflammation in joints, especially in osteoarthritis.
Risks to Know:
Rheumatoid Arthritis (RA): There’s no proven benefit for people with RA, and experts do not recommend collagen for this condition.
Tissue Disorders: In conditions like fibrosis or Ehlers-Danlos Syndrome, taking collagen could actually make symptoms worse by over-stimulating certain cells.
Weakened Immune Systems: UC-II collagen affects the immune system and could make things worse for people who are immunocompromised.
What to Watch Out For With Any Supplement
Even though many supplements are available without a prescription, that doesn’t always mean they’re safe or effective. Here are a few things to keep in mind:
1. Supplements Aren’t Well-Regulated
The FDA does not review or approve supplements before they go on the market.
Look for third-party testing from groups like:
2. Ingredients Can Be Inconsistent
Labels may not always match what’s actually in the product.
Doses can vary from pill to pill, and some may have harmful fillers or sweeteners.
Overdosing on certain nutrients is possible, especially with fat-soluble vitamins or strong concentrations.
3. Limited Research
Many studies on supplements are done by the companies that sell them.
There is often not enough strong, independent research to know for sure if a supplement works.
Remember: Supplements can be helpful, but they’re not one size fits all. Always check with your doctor or pharmacist before adding anything new to your routine.
How Tria Health Can Help
At Tria Health, we provide personalized support to help you make informed decisions about your health, including whether supplements are right for you. Our expert pharmacists and health coaches take the time to review any supplements you're taking, identify possible risks or interactions with your medications or health conditions, and help you choose products that are safe, and evidence based. Whether you’re considering a new supplement or just want to better understand your current routine, Tria is here to guide you with clear, trustworthy information tailored to your unique needs and goals.
Tria Health is a complimentary benefit offered through select health insurance plans. To find out if it's included in your coverage, please contact your HR department.
Questions?
For any questions related to your health, medications, or chronic condition(s), you can reach out to the Tria Health Desk at 913-322-8456.
References:
Program, Human Foods. “Dietary Supplements Guidance Documents & Regulatory Information.” U.S. Food and Drug Administration, FDA, 3 May 2024, www.fda.gov/food/guidance-documents-regulatory-information-topic-food-and-dietary-supplements/dietary-supplements-guidance-documents-regulatory-information.
Frankos, V H et al. “FDA regulation of dietary supplements and requirements regarding adverse event reporting.” Clinical pharmacology and therapeutics vol. 87,2 (2010): 239-44. doi:10.1038/clpt.2009.263
Zhou ZQ, Liu M, Deng ZY, Li J. Effect of bovine colostrum liposomes on the bioavailability of immunoglobulin G and their immunoregulatory function in immunosuppressed BALB/c mice. Food Funct. 2024;15(5):2719-2732. Published 2024 Mar 4. doi:10.1039/d3fo05441a
Ghosh S, Iacucci M. Diverse Immune Effects of Bovine Colostrum and Benefits in Human Health and Disease. Nutrients. 2021;13(11):3798. Published 2021 Oct 26. doi:10.3390/nu13113798
Playford, Raymond John, and Michael James Weiser. “Bovine Colostrum: Its Constituents and Uses.” Nutrients vol. 13,1 265. 18 Jan. 2021, doi:10.3390/nu13010265
Inacio, Pedro Augusto Querido et al. “Effects of Hydrolyzed Collagen as a Dietary Supplement on Fibroblast Activation: A Systematic Review.” Nutrients vol. 16,11 1543. 21 May. 2024, doi:10.3390/nu16111543
Brandao-Rangel, Maysa Alves Rodrigues et al. “Hydrolyzed Collagen Induces an Anti-Inflammatory Response That Induces Proliferation of Skin Fibroblast and Keratinocytes.” Nutrients vol. 14,23 4975. 23 Nov. 2022, doi:10.3390/nu14234975
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Xu, Rong et al. “Undenatured type II collagen and its role in improving osteoarthritis.” Ageing research reviews vol. 91 (2023): 102080. doi:10.1016/j.arr.2023.102080
England, Bryant R et al. “2022 American College of Rheumatology Guideline for Exercise, Rehabilitation, Diet, and Additional Integrative Interventions for Rheumatoid Arthritis.” Arthritis & rheumatology (Hoboken, N.J.) vol. 75,8 (2023): 1299-1311. doi:10.1002/art.42507
