Do you need to take dietary supplements? If the answer is yes, what supplements should you be taking? How do you choose the best brand?
Here are a few tips on how to choose a high-quality product, as well as information on why supplements are not necessarily required to achieve good nutritional status!
Supplements have taken center stage in the health arena, but the process of determining which one to choose is daunting. The multi-billion dollar industry has developed products that claim to help with anything, such as improved memory, bone health, hair growth, weight loss, and muscle mass.
Are Supplements Necessary?
Despite the supplement craze that seems to have taken over the general public, it is important to note that no amount of supplementation can replace a healthy diet. Dietary supplements are not necessary to meet all of your nutritional needs. Vitamins and minerals are far more biologically available in the presence of natural food sources than they are in pill form. Try altering your dietary intake patterns before searching for supplements improve the vitamin and mineral levels within your body. Remember that whole foods do actually contain all of the vitamins and minerals you can find bottled up in supplements!
How to Shop for Supplements
Take some time to learn how to shop smarter before taking your next trip to the supplement aisle. The following list explains what to look for when purchasing supplements:
1. Third Party Testing. Supplements are not regulated by the FDA in this country, which means that the contents of a supplement may not actually match what is listed on the ‘Facts Label’. High-quality companies are certified through third party testing to verify Good Manufacturing Practices (GMPs). Supplements are voluntarily submitted to third party organizations, and therefore companies always include an indication of third party verification on the product label. Common third party organizations to look for are: U.S. Pharmacopeial Convention (USP), Consumer Labs (CL), and National Safety Foundation (NSF). Professional grade supplements are always the best option, as these companies undergo the most rigorous product testing.
2. Ingredient Quality. It can be difficult to assess the quality of ingredients listed on the label. I am briefly highlighting a few key components to look for.
Natural vs. Synthetic Ingredients. More and more companies are producing synthetic vitamins as opposed to using natural ingredients. The biggest one to watch out for is vitamin E. The natural, mot biologically useful version of vitamin E is “d-alpha tocopherol” and you want to see this version listed on the label. Another one to look at is vitamin D. Cholecalciferol, or vitamin D3, is the most biologically available form of vitamin D (note: if you are vegetarian, choose vitamin D2, or ergocalciferol). Lastly, check out vitamin A, which should be listed as beta carotene as opposed to retinol.
Mineral Ascorbates. When shopping for a mineral supplement (e.g. Calcium or Magnesium), it is best to choose mineral ascorbates, which are minerals bound to vitamin C. This form enhances absorption and is listed on the label as “Calcium / Magnesium ascorbate“ or “Calcium / Magnesium citrate.” Stay away from the salt forms of minerals (oxides, carbonates), as they are less biologically available.
Minimize Excipients. Supplements also contain excipients, or inactive ingredients, included in the formulation to hold the capsule or tablet together. Avoid supplements that contain lubricants (magnesium stearate, stearic acid), which coat the supplement and make its contents less available. Other common excipients to avoid include: fructose, maltodextrin, corn starch, silicon dioxide, titanium dioxide, and F,D&C colors.
3. % Daily Value. When it comes to vitamins and minerals, more is not always better. The Daily Value (DV) is determined based on the U.S. RDI (Reference Daily Intake) levels established for each vitamin or mineral. When you see a supplement contains a vitamin or mineral amount that far exceeds the %DV, it may be best to avoid unless you are working with a professional. Excess levels of vitamins and minerals can actually be toxic and harmful to the body.
4. Allergens. Nutritional supplements can be derived from sources that cause allergic reactions in some consumers. If you have food allergies, look for a “hypoallergenic” product AND be sure to thoroughly read the label. If you are unsure of a product’s contents, contact the company and ask before risking a reaction.
5. Safety. Check out these databases to ensure a product on the market has not been linked to a safety alert or consumer advisory.
- The U.S. Food and Drug Administration’s Safety Alerts & Advisories. The FDA website provides information on the safety of food and beverages, dietary supplements and infant formulas.
- ConsumerLab reports the results of third party testing of dietary supplements. You can use ConsumerLab.com to search a specific company name and determine whether they have had issues with any of their products on the market.