Supplements are gaining popularity in Thailand and around the world. Many people take multivitamins, magnesium, and other products to boost energy or fill dietary gaps. A recent review by Dr. Trisha Pasricha, highlighted in NZ Herald, questions the proven benefits of these popular pills.
Lead with evidence, not hype: Multivitamins are commonly taken with the hope of extending life or reducing cancer and heart disease risk. A large study from the JAMA Network Open followed nearly 400,000 adults and found no meaningful longevity advantage from regular multivitamin use. The US Preventive Services Task Force does not recommend multivitamins for healthy adults; instead, it emphasizes a balanced, nutrient-rich diet. For Thai readers, this message resonates with Thailand’s abundance of fresh produce and diverse culinary traditions.
Psyllium, a soluble fiber, shows consistent benefits. It helps lower cholesterol, stabilize blood sugar, and ease constipation and diarrhea. Psyllium fits well with Thai dietary habits that emphasize high-fiber meals featuring vegetables, whole grains, and traditional staples.
Other supplements, like collagen and magnesium, often marketed for skin and mood benefits, lack robust, independent evidence. Dr. Pasricha notes that many collagen studies are poorly designed or industry-funded. For Thais seeking healthier skin, practical routines and time-tested local remedies may be more reliable than fashionable products.
Magnesium claims are mixed. Solid evidence exists mainly for people with proven deficiencies. Thailand’s nutrition professionals highlight natural magnesium-rich foods—leafy greens, nuts, and seeds—that support overall health without focusing on a single mineral.
Iron and vitamin B12 are essential primarily for those with specific deficiencies, such as anemia. Pregnant women, older adults, and people with dietary gaps may need targeted supplementation, but traditional Thai meals—iron-rich meats and vegetables high in vitamins—remain effective sources when medically appropriate.
Probiotics deserve careful consideration. While many products promise dramatic gut health benefits, not all claims are well supported. Fortified foods and naturally fermented Thai staples—such as certain yogurts and fermented vegetables—offer familiar, scientifically recognized options for nurturing a healthy gut microbiome.
Looking ahead, this review contributes to Thailand’s ongoing conversation about nutrition and public health, where global trends increasingly shape local choices. Thai readers are encouraged to approach supplements with discernment and to consult healthcare professionals before starting any regimen.
Bottom line for Thai audiences: prioritize fresh, varied, minimally processed foods and seek professional guidance when considering supplements. This approach aligns with global research while honoring Thai dietary traditions. In Thai:อาหารที่ดีคือยาวิเศษ และยาวิเศษที่ชัดเจนคืออาหารที่มาจากธรรมชาติที่คนไทยคุ้นเคยมาแต่โบราณ