7 Things You Should Look for When Buying a Supplement

You would be shocked to know that there are probably over 100,000 different nutritional supplements available on the market. I say “probably” because there’s no way to pinpoint an exact number. After all, the supplement industry, like food, is not regulated by the Food and Drug Administration (FDA) or the United States Department of Agriculture (USDA). Several databases exist for companies to voluntarily register their products, but participation is not mandatory.

Approximately 74% of U.S. adults take supplements on a regular basis, and they seem harmless enough, right? Well, not exactly. Here, we explore why supplements can be tricky and provide guidance on what to consider before purchasing your next supplement.

What are supplements?

Have you ever wondered what constitutes a supplement? Dietary supplements are products that are meant to be ingested (swallowed) and come in a variety of forms, including tablets, capsules, gummies, liquids, and powders. Supplements contain one or more nutritional ingredients, such as vitamins, minerals, herbs, amino acids, or a combination of these.

Supplements are meant to complement your diet, not replace items or meals. It can help you meet your daily nutritional goals if you need help and can’t get essential nutrients through diet alone. People on special diets or with certain food allergies may rely on supplements to properly meet their needs.

Things to consider when choosing supplements

The main issue with dietary supplements in the United States is that they should be regulated. Although the FDA is technically responsible for regulating supplements, it does not review products before they go on the market. This means anyone can create and sell supplements without having to register or prove their effectiveness. This also means that most supplements have not been tested to see if they are safe to take. In fact, the FDA can only remove a supplement from the market if it is deemed unsafe or mislabeled. Because most supplements are not actively monitored, the FDA obtains this information from consumers who report side effects.

In theory, supplement companies should not be allowed to make unsubstantiated claims about their labels or products. Unfortunately, this is not always the case. Below is a list of things to consider when choosing a dietary supplement.

1. Consider dietary needs

One size does not fit all when it comes to diet and supplements. Just because a supplement has worked for your friends and family doesn’t mean it will work for you (or that you agree). The first step is to consider your dietary needs. For example, if you have a soy allergy and are found to have a vitamin deficiency, carefully check the supplement label for possible allergens. Supplements often contain multiple ingredients and may include fillers, binders, preservatives, sweeteners, and/or flavorings that may cause allergies. Similarly, if you follow a specific diet, make sure the supplement’s label matches your dietary restrictions and preferences.

2. Quality and safety

“It’s important to choose high-quality supplements, because supplements enter your body just like the food you eat,” says Dr. said Elizabeth Shaw, MSc, RDN, CPT. Shaw explains that some ingredients may not be listed on the label, so choosing a low-quality supplement can be dangerous and could lead to an allergic reaction or worse.

Jenna Braddock, MSH, RDN, CSSD“Brands that are third-party tested and have seals or certifications are usually companies you can trust to buy supplements from,” says the sports and performance nutritionist at Make Healthy Easy and Rhythm Sports Nutrition. ”. Braddock further explained that third-party testing is when a company voluntarily submits its products to an external (third-party) agency to ensure that the listed ingredients are present, the label is accurate, and that there are no harmful or prohibited substances. It is explained that this means to confirm that no substances are present.

consumer lab, NSF International and United States Pharmacopeia (USP) is a reputable dietary supplement certification program that allows supplement companies to voluntarily submit their products for testing. Shaw says to look out for logos like NSF and USP on supplement bottles. “This ensures that the brand has gone through rigorous testing to ensure what’s on the label is what’s in the bottle.”

3. Ingredient transparency

Companies are technically not allowed to make health claims about their dietary supplement products. However, products are not reviewed before they go to market, which can introduce misleading information. “Avoid buying brands that make bold and false claims on the bottle or in the store,” says Shaw. Shaw added that while it may be tempting to pick up supplements on sale or that claim to “help you lose unwanted weight,” they are actually false advertising. Other misleading claims and statements include claims of cure, cure, or prevention, such as “miracle cures” or “this supplement will treat Alzheimer’s disease.”

Other red flags to look out for under the ingredient list are “proprietary blends,” “formulas,” or “complexes.” If the product states this, there is no need to specify the weight of each ingredient in the blend on the label. Instead, producers can simply list the weight of the entire “complex” or “blend” and list what ingredients are included without specifying amounts. This can be misleading and potentially dangerous because there is no way to know how much of every ingredient is in a supplement.

4. Allergen-friendly options

Reading food labels is very important for people with food allergies, but unlike food labels, supplement companies are not required to highlight or list common allergens on their labels. This emphasizes the importance of verifying third-party testing, certification, and sealing.

Another option when choosing a supplement is whether it’s organic or non-organic. Organic supplements are usually more expensive, but that doesn’t necessarily mean they’re better for you. “Organic supplements do not necessarily provide additional benefits to product safety or efficacy,” Braddock says. She also points out that “Non-GMO certification rarely applies in the world of dietary supplements, but if it’s important to you, you can definitely look for it.” Masu.

5. Assessing nutrient needs

Too much of a good thing is not necessarily good, even when it comes to vitamins and minerals. Some nutrients have so-called “tolerable limits” set by the National Institutes of Health. This refers to the “highest level of nutrient intake that is likely to be present without risk of adverse health effects for nearly all members of the general population.” Based on this information, the Daily Value is set to a lower amount to meet your needs without introducing risk. Exceeding the daily allowance provides no additional health benefits and may increase the risk of exceeding the tolerable limit for the nutrient.

Shaw says, “Supplements should be used as a safety net. Food should always come first, but for a variety of reasons, including food allergies, lifestyle preferences, time constraints, and budget, there are many reasons why supplements should be used as a safety net. It’s not always possible to get 100% of your nutrition from your body, which is where supplements come in handy.

6. Best form

When choosing supplements, there are many options, including capsules, gummies, and powders. But which form is best absorbed by your body? it depends. For example, liquids, chewable tablets, gummies, or powders are best for people who have difficulty swallowing tablets or capsules. Tablets and capsules are easy to take on the go, especially if you travel frequently.

How nutrients are packaged should also be considered, as certain nutrients and dietary components can interact. Some examples: Calcium can help absorb vitamin D, vitamin C can help absorb iron, but caffeine can inhibit vitamin C absorption. Fish oil supplements and fat-soluble vitamins (vitamins D, E, K, A) are best taken with a fat-containing meal to optimize absorption. How nutrients interact can be complex, so it’s always best to check with your health care provider, especially a nutritionist if possible, to determine what form is best for you. is.

7. Get your doctor’s approval

It is always important to check with your healthcare provider first before starting any new supplement. Ask your doctor, pharmacist, or registered dietitian. Questions include:

• Will taking this supplement help?
• Can this supplement improve my specific medical condition or prevent disease?
• How much of this supplement should I take?
• Should I take it every day?
• What time of day should I take it?
• Should it be taken with food or without food?
• Which is best for me: tablets, chewables, gummies, liquid, or powder?
• What type of vitamin or mineral is best (e.g. vitamin D2 or D3, magnesium oxide, or magnesium citrate)?
• Are there any potential side effects?
• Which brand do you recommend?
• Will this supplement interact with other medications or supplements I’m taking?
• What else should I know about this supplement?

Who should avoid supplements?

Pregnant and breastfeeding women have unique needs, so be careful about the supplements you take. Young children should only take supplements if directed by their pediatrician, as they may not be able to tolerate the full amount of supplements. People with pre-existing conditions such as cancer, heart disease, liver disease, or immunodeficiency should be especially careful about supplements, as they may interact with medications or worsen symptoms. Additionally, be sure to discuss potential drug interactions with your health care provider, even if you are not pregnant, breastfeeding, or have any health conditions.

conclusion

Dietary supplements can help fill nutritional gaps in anyone’s diet, but they are not a substitute for a healthy diet. “Nutraceuticals can be a very helpful component to a person’s nutritional plan. However, you should always be cautious before adding another pill or powder to your daily routine,” says Braddock. Choosing safe supplements can be difficult, but if you follow our list of considerations when purchasing supplements and prepare a list of questions to ask your health care provider before starting a new supplement, you can can be tackled confidently.