Which Supplements Can Ease Your Pain? A Doctor’s Advice

When it comes to health, fitness, and longevity, I am a big advocate of holistic solutions, for both myself and my patients. In my practice, many patients have been able to avoid spine surgery because of physical therapy, regenerative medicine, and other injections that encourage the body to heal itself. I believe strongly in the power of the body and the mind in the process of healing. When surgery is the best option for my patients, I also encourage mindfulness and meditation to aid in their recovery process, as I understand the power of the mind in healing the body. 

In my exploration with holistic health, I also want to share my journey with supplements and how they have positively impacted my health and well-being. Although it was not part of any medical training, I have done research on the power of supplementation and encourage my patients to do the same. Since I have a family history of back issues, I am very invested in controlling what I can when it comes to my back health.

Individualize Your Supplement Plan

The most important thing to realize as you start this journey is that supplementation should be individualized. Before starting any regimen of supplements, consult with your healthcare provider. I recommend precision supplementation and I think it’s best when it’s data-driven. You can talk with your doctor about getting tested for biomarkers to help you collect that kind of data and understand areas where your genetics and body might need supplementation and other areas to be avoided.

Testing for biomarkers before taking supplements can provide valuable insights into your body’s specific needs, helping to ensure that you only take supplements that are beneficial and necessary. Common biomarkers that can be tested in a blood test include:

• Vitamin D Levels: 25-hydroxyvitamin D test to assess vitamin D status.
• Iron Levels: Ferritin, serum iron, and total iron-binding capacity (TIBC) to evaluate iron levels.
• B Vitamins: Levels of B12, folate, and B6 can be tested to determine if supplementation is needed.
• Magnesium Levels: Serum magnesium test to check magnesium status.
• Lipid Profile: Includes cholesterol and triglycerides, often tested when considering omega-3 supplements.
• Inflammatory Markers: C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR) can indicate inflammation levels.
• Thyroid Function: Tests like TSH, T3, and T4 help assess thyroid function before taking supplements that affect thyroid health.
• Stool tests can assess gut flora and inflammation markers. Urine tests can look at electrolyte levels and measure metabolites of various vitamins and minerals to show if you have any deficiencies or excesses.

Talk with your doctor about what you should test and once you have those baseline biomarkers, you can start supplementing. I recommend testing again in a few months to see if you’re hitting ideal ranges. That is a good place to start as you determine what’s best for your supplemental health journey.

Decreasing Inflammation

Inflammation is part of the body’s natural defense mechanism, helping to fight off infections and heal injuries. For example, if you scrape your knee, inflammation occurs in order to initiate healing process. However, those suffering with back pain often experience chronic inflammation and look for ways to reduce their body’s constant inflammatory state. There is also a natural increase of inflammation in the body as you grow older, often referred to as “inflamm-aging.” Green tea extract or capsaicin are two supplements that can help fight inflammation in the body, along with an anti-inflammatory diet. Omega-3 fatty acids or fish oil also have strong anti-inflammatory properties as does resveratrol, which is found in red grapes, red wine, and berries. Probiotics help maintain a healthy gut microbiome and that can be an important element of controlling inflammation as well.

Alleviating Joint Pain

Glucosamine is the natural component found in cartilage. Along with another cartilage component chondroitin, these supplements may reduce pain, decrease inflammation, improve joint mobility, and slow down the deterioration of joints in people with osteoarthritis. Turmeric contains curcumin, which may also reduce joint pain and inflammation. Collagen is a protein that’s an essential component of cartilage too. Many people take collagen peptides to improve their joint health and reduce overall pain and stiffness. Vitamin D can also be very beneficial for bone health if people have low levels of it in their system, making comprehensive testing very important. 

Supplement Suggestions

With so much information out there, it can be difficult to know where to start in your supplement journey. Below are some suggestions for getting started, and some of the benefits of these supplements. Again, I recommend getting those biomarkers tested to indicate exactly what your body needs, and if these supplements would be right for you.

Calcium 

As calcium is a primary building block of bone tissue, it’s also important for bone health and density. Optimize what you can through your diet first. If you need more, I choose to take a calcium gluconate substance, because it is easier to absorb than calcium carbonate and I take it in multiple doses throughout the day.

Magnesium 

A lot of people can get some benefit out of magnesium, which supports bone and muscle health, energy production, heart health, and sleep. Be careful as it can cause some GI systems to become overactive.

B-12

B-12 can boost energy, improve mental health, and support cardiovascular health. When I had my biomarkers tested, My B levels were actually too high. Take a lesson from me: everything isn’t right for everyone. Yet another reason why I strongly suggest getting your biomarkers tested first.

The challenge with supplements is the amount of advertising that separates fact from fiction. Supplements are not regulated by the FDA, so it is important to do your due diligence with research and sticking with trusted brands. Keep in mind that supplements aren’t a magic pill. They should be used along with other healthy habits like exercise and a healthy diet. Supplementation is just one way to elevate the pillars of your health and encourage increased energy and mental health.

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