How to choose the best Supplements
One of the biggest red flags for me is: If it sounds “too good to be true”, it probably is!
Over-the-counter (OTC) supplements are more popular than ever. They are available for everything — from sleep problems to stress reduction, gut health and more! This makes it super challenging to select a quality product.
Over-the-counter supplements are not regulated by the FDA; making it super challenging to choose good, high-quality supplements. There has been a rise in companies making inaccurate and often false claims about their products.
Let me offer a little help with some tips for choosing supplements.
- There are many different types of supplements
A dietary supplement is any product whose purpose is to add to the nutrients you get from the foods you eat.
Vitamins are considered supplements. While supplements can help you get important nutrients, there is no replacement for a healthy, nutritious diet. Taking a supplement while eating an unhealthy diet simply is not effective.
Common types of supplements include:
Vitamins, such as Vitamin D or multivitamins
Minerals, such as iron or calcium
Herbs or other botanicals, such as echinacea or turmeric
Amino acids (protein building blocks), such as glutamine or lysine2/6
Probiotics
Proprietary blends, which are unique blends of different dietary supplement ingredients
for a specific purpose (such as a “weight-loss blend”)
- Do you really need a supplement??
Most people don’t need to take a daily vitamin supplement, especially if you eat a balanced diet. There is research to suggest that a healthy individual with no risk factors for certain health issues should take no more than 3-5 supplements daily.
However, there are certain factors that can raise your risk of low vitamin and mineral levels.
This includes:
Vegetarian, vegan, or other restrictive diets
Pregnancy
Consuming large amounts of alcohol
Inflammatory bowel disease
Certain medications
The best way to know if you have low levels of essential nutrients is to talk to a healthcare practitioner. They can run blood tests to check for any deficiencies and recommend any vitamins you may need. Following up with a Health Coach to guide you through healthy lifestyle changes can increase your ability to create and maintain a plan for optimal health and wellness.
- Supplements aren’t FDA approved
Supplements and prescription medications aren’t regulated the same way. Prescription
medications have to go through quality, safety, and efficacy testing before being approved by the FDA.
Dietary supplements don’t go through the same process. They aren’t FDA approved.
The FDA can take action if the supplement’s maker makes false claims about them. But they don’t have to approve them before they’re sold. So for supplements, the FDA’s role takes place after a supplement comes to market. That is simply too late!
The FDA also doesn’t routinely verify that supplements contain what they claim. Some
herbal products contain plants that aren’t even on the label. Additionally, many products contain fillers or substitutes that may lower the product’s effectiveness.
The FDA also doesn't check for contamination; leaving open the possibility for OTC supplements to contain small amounts of bacteria, pesticides, and heavy metals!
- Look for third-party testing
To make up for the void left by the FDA there are several certifications available, including:
Look for seals from: the United States Pharmacopeia (USP) or National Sanitation
Foundation (NSF) — these mean a product has gone through extra testing!! This is super important. Additionally, the testing should be a third party.
The supplement label is often your best source of information. First, look for the USP, NSF, or other third-party certification seal to see if the product has been tested.
National Sanitation Foundation (NSF): The NSF offers product and ingredient
certifications for supplements. A searchable list of NSF-certified supplements can be
found on their website.
United States Pharmacopeia (USP): The USP-verified mark means a product has been tested for ingredients and contaminants. USP also has a list of verified supplements.
Natural Products Association (NPA): An NPA GMP certification is given to supplements adhering to GMPs.
Other certifications may look impressive on a label, but may be misleading:
USDA Organic: The U.S. Department of Agriculture (USDA) doesn’t certify the safety
or amount of ingredients in supplements. It only certifies whether the ingredients were
from organically grown sources.
Non-GMO: The Non-GMO Project is an organization that verifies whether a product
contains any Genetically Modified Organisms (GMOs). GMOs are plants, animals, or
microorganisms that have been altered by technology.
Standardized: A “standardized” designation on the label means that the supplement
has a consistent amount of the active ingredient in every batch. But there isn’t an
organization that oversees the use of this term or ensures that it’s accurate.
These certifications can help you choose a quality supplement. But they don't guarantee it will actually work for its intended purpose. Nor do they promise that it will be safe for you to take.
- Know what to look for on the supplement label
First, look for the USP, NSF, or other third-party certification seal to see if the product has been tested.
You should avoid products that do not have the following on the label:
A statement that says “dietary supplement”
Name and location of the manufacturer
A list of names and quantities of all active ingredients,
Serving size, and number of servings per container
A statement that lists all inactive ingredients
Proprietary blends are only required to list the active ingredients
included in the blend — not how much of each ingredient is included. This helps
protect the manufacturer from having their formula copied. But it can also make it
difficult to know exactly what you’re taking. So you should use caution when
purchasing products containing proprietary blends.
- Use caution if you chose to purchase supplements online
Online supplement products have a higher chance of being harmful or fraudulent. This may mean you’re getting counterfeit, expired, or stolen products.
It is best to purchase your supplements in person so you can verify expiration dates and look for certification seals. Do your research and buy from reputable companies whenever possible.Keep a list of your current Medications and Supplements
7. It’s a good idea to keep a list of all your current medication and supplements
Keeping a list to share with a health provider/coach/pharmacist is a good idea. You never know when it might be helpful and can save you some time. A simple way to have it handy is by adding it to your notes app. Different supplements can have side effects and adverse reactions ~ especially when used with certain prescription medications you are taking.
Need help navigating the supplement isle?
Ready to make some changes in your diet and lifestyle to achieve optimal health and wellness?
Schedule a Free 20-minute Consult to discuss ways I can help.