7 Things You Should Look for When Buying a Supplement, According to Dietitians
Our guide will help you navigate the supplement aisle and find the best one for you.
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Reviewed by Dietitian Maria Laura Haddad-Garcia
You’ll be shocked to know that there are likely over 100,000 different dietary supplements available on the market. We say “likely” because there’s no way to pinpoint an exact number. After all, the supplement industry is not regulated the same way food is by the Food and Drug Administration or the Department of Agriculture. While some databases exist for companies to voluntarily register products, participation is not mandatory.
Approximately 74% of U.S. adults regularly take supplements, and they seem harmless enough, right? Well, not exactly. Here, we'll explore why supplements can be tricky and provide guidance on what to consider before purchasing your next one.
Related: 5 Supplements You Shouldn't Be Taking, According to a Dietitian
What Are Supplements?
Ever wondered what exactly qualifies as a supplement? A dietary supplement is a product meant to be ingested (aka swallowed), and they come in various forms: pills, capsules, gummies, liquids or powders. Supplements contain one or more dietary ingredients, such as a vitamin, mineral, herb, amino acid or a combination of these.
Supplements are meant to complement your diet, not replace items or meals. They can help you meet your daily nutrient goals if you need help and can't get your essential nutrients through diet alone. People on special diets or with specific food allergies may rely on supplements to adequately meet their needs.
What to Consider When Choosing a Supplement
The primary problem with dietary supplements in the U.S. is that they should be regulated. The FDA is technically in charge of regulating supplements, but they do not review any products before they go to market. In short, this means anyone can create a supplement and sell it without registering it or proving its effectiveness. This also means that it is not confirmed whether most supplements are safe for consumption. In fact, the only time the FDA can take a supplement off the market is if it's deemed unsafe or mislabeled. Since they aren't actively monitoring most supplements, the FDA gets this information from consumers reporting adverse effects.
In theory, supplement companies should not be allowed to make unsubstantiated claims on their labels or about their products. Unfortunately, that's not always the case. Below, we’ve identified a list of things to consider when choosing a dietary supplement.
1. Consider Your Dietary Needs
One size doesn’t fit all when it comes to diets or supplements. Just because a supplement worked for a friend or family member doesn’t mean it will work for you (or even agree with you). The first step is to consider your dietary needs. For example, if you have a soy allergy and discover a vitamin deficiency, carefully examine the supplement label for possible allergens. Supplements often contain more than one ingredient and may include fillers, binders, preservatives, sweeteners and/or flavorings you could be allergic to. Similarly, if you follow a specific diet, ensure the supplement label aligns with your dietary restrictions or preferences.
2. Quality and Safety
“Choosing a high-quality supplement is important because, just like the food you eat, it’s also going into your body,” says Elizabeth Shaw, M.S., RDN, CPT, a nutrition media authority and registered dietitian based in Prague. Shaw explains that choosing a poor-quality supplement can be risky, potentially leading to allergic reactions or worse, as some ingredients may not even be listed on the label.
Jenna Braddock, M.S.H., RDN, CSSD, a sports and performance dietitian at Make Healthy Easy and Rhythm Sports Nutrition, says, “Typically, a brand that is third-party tested and carries seals and certifications is a reputable company to purchase a supplement from.” Braddock further explains that third-party testing means a company has voluntarily submitted its product to an outside (third-party) entity to ensure that the ingredients listed are present, the label is accurate, and it's free from harmful or banned substances.
Consumer Lab, NSF International and US Pharmacopeia (USP) are reputable dietary supplement certification programs where supplement companies can voluntarily submit their products for testing. Shaw says to look out for logos like NSF and USP on the supplement bottle: “This ensures that the brand has gone through rigorous testing to ensure what’s on the label is in the bottle.”
3. Ingredient Transparency
Companies are not technically allowed to make any health claims on their dietary supplement product. However, since products are not reviewed before going to market, this opens the door for misleading information. Shaw says, “Avoid purchasing brands that make bold, false claims on the bottle or at the point of sale.” Shaw adds that while it may be enticing to pick up a supplement on sale or one claiming to “help you reduce unwanted weight,” it's actually false advertising. Other misleading claims or statements are those claiming to treat, cure or prevent, such as “Miracle cure” or “treat Alzheimer’s disease with this supplement.”
Other red flags to look out for under the ingredient list are “proprietary blend,” “formula” or “complex.” When a product has this listed, it does not have to specify the amount by weight of each ingredient in the blend on the label. Instead, producers can simply list the weight of the "complex" or "blend" as a whole and list what ingredients are included without specifying amounts. This could be misleading and potentially dangerous since there is no way to tell the quantities of all of the ingredients in the supplement.
4. Allergen-Friendly Options
Reading food labels is crucial for people with food allergies, but unlike food labels, supplement companies are not required to highlight or even list common allergens on their labels. This reinforces the importance of checking for third-party testing, certifications and seals.
Another option you have when picking out supplements is organic or non-organic ones. Organic supplements typically will be more expensive, but that doesn’t necessarily mean they are better for you. “Organic supplements do not necessarily add any additional benefit to a product’s safety or effectiveness,” says Braddock. She also points out, “Non-GMO certification is rarely applicable in the world of dietary supplements, but if that’s important to you, you can certainly look for it.”
5. Assessing Nutrient Needs
Too much of a good thing, even a vitamin or mineral, doesn’t necessarily mean it’s better. Some nutrients have what is called a "tolerable upper limit" set by the National Institutes of Health. This refers to "the highest level of nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population." From this information, a Daily Value is set to a lower amount to meet needs without posing a risk. Exceeding the Daily Value does not provide additional health benefits and might increase the risk of exceeding the tolerable upper limit of a nutrient.
Shaw points out, “Supplements should be used as a safety net. While food should always come first, it’s not always possible to eat 100% of your nutrition from whole foods on a daily basis for multiple reasons: food allergies, lifestyle preferences, time constraints, budgets, etc. That’s where supplements come in.”
Related: What Happens to Your Body If You Eat Too Many Vitamin Gummies
6. Best Forms
When choosing a supplement, you have plenty to select from, whether it’s a capsule, gummy or powder. But which form is best absorbed by your body? That depends. For example, a liquid, chewable tablet, gummy or powder may work best for anyone with trouble swallowing pills or capsules. A pill or capsule can be easier to take on the go, especially if you travel often.
How a nutrient is packaged should also be considered, as certain nutrients and dietary ingredients can interact with each other. Some examples: calcium helps with the absorption of vitamin D, vitamin C may help with the absorption of iron, but caffeine may inhibit the absorption of vitamin C. Fish oil supplements and fat-soluble vitamins (vitamins D, E, K and A) are best taken with a meal that contains fats for optimal absorption. Since how nutrients interact can be complicated, it's best to always check with your health care provider, and specifically a dietitian if possible, to determine what form is best for you.
7. Get Your Doctor’s Approval
Before starting any new supplement, it's always important to check with a health care provider first. Here are some questions to ask your doctor, pharmacist or registered dietitian:
Will taking this supplement benefit me?
Can this supplement help me with my specific medical condition or prevent disease?
How much of this supplement should I take?
Should I take it daily?
What time of day should I take this?
Should I take it with or without food?
Which form is best for me: a pill, chewable tablet, gummy, 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?
Is there anything else I should know about this supplement?
Who Should Avoid Supplements?
Those who are pregnant and breastfeeding have unique needs and should be careful with any supplements they take. Young children may not be able to tolerate full doses of supplements and should only take a supplement if directed by their pediatrician. People with preexisting medical conditions such as cancer, heart disease, liver disease or compromised immune systems should be extra cautious about supplements, as they may interact with medications or worsen their condition. Additionally, even if you’re not pregnant or breastfeeding and don’t have a health condition, make sure to discuss any potential drug interactions with your health care provider.
Related: 4 Ways Caffeine Can Impact Your Medications, According to Dietitians
The Bottom Line
Dietary supplements can help fill in nutritional gaps in any person's diet, but they should not replace eating a healthy diet. “Dietary supplements can be a very helpful component to a person’s nutrition plan. However, you should always have caution before adding another pill or powder to your routine,” says Braddock. Although choosing a safe supplement can be tricky, following our list of considerations when purchasing one and coming prepared with a list of questions to ask your health care provider before starting a new one can equip you to tackle the supplement aisle with stride.
Frequently Asked Questions
How do you know if a supplement is good quality?
Look for third-party testing, certifications and seals on the label that indicate testing has been done for quality and safety, such as USP, NSF, GMP or Consumer Lab.
What ingredients should you avoid when buying supplements?
Avoid proprietary blends, formulas or complexes that don’t disclose the exact amount of each ingredient. Also, watch out for all known allergens and be aware that some supplements may also contain caffeine.
Read the original article on Eating Well.
