4 reasons your supplements aren’t working, according to a gastroenterologist

Health benefits of ashwagandha: According to experts, the best time to take Ashwagandha is evening because it can help lower cortisol levels and promote calm (Image: Canva)

Dietary supplements, ranging from individual nutrients to multivitamins, have increased in popularity over the years. While they correct deficiencies in vitamins, minerals, or other nutrients, especially in older adults, their benefits are sometimes elusive.

For those wondering why their supplements aren’t working, gastroenterologist Vivian Asamoah shared some of the possible reasons. Taking to her Instagram account, the GI specialist wrote, “Here’s what most people don’t realise: Supplements only work if your gut is prepared to absorb them.”

Why supplements fail to work:

• Low stomach acid means nutrients can’t even be broken down.
• A damaged gut lining lets food particles through but blocks absorption.
• Staying in elimination mode shrinks your microbiome instead of healing it.
• SIBO, candida, and gut-liver dysfunction sabotage absorption no matter what you take.

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A post shared by Vivian Asamoah (@drvivianasamoah)

Dr Asamoah added that the problem doesn’t lie with the supplement but with the environment of your gut. “In my practice, I look at what’s blocking absorption and why your gut can’t use what you’re giving it. Because when we fix the underlying dysfunction, your body can finally respond to nutrition, supplements, and food the way it should,” she concluded.

Besides, timing also plays an important role, as does consistency. Dr Sethi, a board-certified gastroenterologist trained at AIIMS and Harvard, mentioned in one of his videos when some supplements should be taken for best absorption.

Also read | Best supplements for women over 30 to strengthen bones, according to experts

He shared:

1. Ashwagandha: According to Dr Sethi, the best time to take Ashwagandha is evening because it can help lower cortisol levels and promote calm.

2. Creatine: It should be consumed post workout or any time of the day, as long as there is consistency. It’s taken to improve strength, endurance, and build muscle.

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

3. Melatonin: The GI specialist recommended taking it around 30 to 60 minutes before bed time because that supports sleep onset.

4. Psyllium Husk: He added that psyllium husk should be best taken in the morning before breakfast with water. It improves stool regularity and promotes satiety.

FAQs on Health Benefits of Supplements

1. Why aren’t my supplements working?

Supplements might not work if your gut is unprepared to absorb them. Factors such as low stomach acid, a damaged gut lining, and gut-liver dysfunction can hinder nutrient absorption.

2. What should I do if my supplements aren’t effective?

Consult a specialist to identify and address gut issues that block nutrient absorption. Fixing underlying dysfunctions helps your body respond better to supplements.

3. When is the best time to take Ashwagandha?

Ashwagandha is best taken in the evening to help lower cortisol levels and promote calm.

4. How should I take creatine for maximum benefit?

Creatine should be taken post-workout or at a consistent time daily to improve strength, endurance, and muscle building.

5. What’s the right way to use psyllium husk?

Psyllium husk should be taken in the morning before breakfast with water to improve stool regularity and promote satiety.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.