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With over 800,000 supplements on the market, how do you know what’s safe, effective, and actually worth your money? As a Functional Dietitian, I am here to help you understand how to choose supplements that truly support your health goals.
What Are Supplements?
Supplements are products taken orally that contain ingredients like vitamins, minerals, herbs, amino acids, or enzymes intended to complement or enhance the diet. Supplements come in various forms, including capsules, powders, tablets and liquids designed to support overall health. They are not a substitute for a balanced and nutritious diet.
Who Takes Supplements and Why?
A significant portion of the population, about 77% of adults in North America take supplements regularly. Here’s why:
30% take supplements for overall health and wellness.
24% use them to boost energy levels.
20% rely on supplements to support immune health.
19% take supplements to fill nutrient gaps that diet alone may not meet.
18% use supplements to promote healthy aging and heart health.
The Supplement Market: Overwhelming and Unregulated
With the number of supplements skyrocketing on the market, it is crucial to understand that not all supplements are created equal. In Canada, dietary supplements are regulated as "Natural Health Products" (NHPs), but the regulations are not as strict as pharmaceuticals. NHPs must have a license and meet specific safety and quality standards, but the process isn’t as regulated as you might think.
Supplements do not have to undergo clinical trials before being sold, and compliance with safety standards can be inconsistent. This is where third-party certifications come in.
Ensuring Supplement Quality: What to Look For
With the abundance of supplements, knowing how to choose safe, high-quality products is key. Here are a few things to look for:
GMP (Good Manufacturing Practices) Certification
Supplements with GMP certification have been manufactured in facilities that follow strict guidelines for quality control. GMP ensures that the products meet safety, identity and purity standards.
Third-Party Certification
Be sure your supplements have third-party certification logos on the label. Independent third- party organizations like NSF International, USP (U.S. Pharmacopeia), or Consumer Labs verify that the supplement contains the ingredients it claims, in the correct amounts and without harmful contaminants.
Avoiding Compliance Issues
Misrepresentation of ingredients is a serious issue in the supplement industry. Studies have found that some supplements do not truly contain what is listed on the ingredient label or may contain harmful substances like heavy metals. For example, a magnesium supplement claiming to contain 300 mg dose, upon testing actually had a significantly higher and harmful dose.
How to Read a Supplement Label
When choosing a supplement, reading the label and ingredient list is one of the most important steps to ensure safety and efficacy. Here’s what to look for:
Active Forms of Nutrients
Nutrients like B12, magnesium and folate have different forms, some of which are more easily absorbed and used by the body. For example, look for methylcobalamin instead of cyanocobalamin for B12 and methylfolate rather than folic acid for folate. Active forms tend to be more bioavailable and provide better results.
Whole Ingredients
Whole food-based supplements use ingredients that are derived from real food sources, which can be easier for your body to process compared to synthetic options. These supplements tend to be more bioavailable or better absorbed.
Chelated Minerals
Minerals like magnesium, calcium, and zinc are often more easily absorbed when they are "chelated," meaning they are bound to an amino acid. For example, magnesium glycinate is often preferred for its superior absorption and lower likelihood of causing digestive upset compared to other forms, like magnesium oxide.
Excipients
Excipients are inactive ingredients used in supplements to help with manufacturing, like fillers, binders or preservatives. While some excipients are safe, others can be problematic. Avoid supplements with unnecessary additives like artificial colors, titanium dioxide or hydrogenated oils. Try to choose products with cleaner ingredients and fewer excipients.
Supplement Safety: Choosing Quality Supplements
A quality supplement will have transparent labeling, third party certification symbols and less excipients. With reports of heavy metals, unsafe additives, and mislabeled ingredients, it is important to do your research before purchasing a supplement.
When it comes to choosing quality supplements, I highly value Fullscript, online dispensary, that prioritizes high-quality, third-party certified brands only with good manufacturing practices. This means every product they offer has undergone rigorous testing for purity, potency, and safety. Fullscript partners with trusted brands like Thorne, Pure Encapsulations, Designs for Health, and Metagenics, ensuring that you get supplements backed by science and free of harmful contaminants.
Conclusion
Supplements can play a powerful role in supporting your health, but it is important to be informed. Choose high-quality products that are third-party certified, reading labels carefully and check that you are getting bioavailable active forms of nutrients.
Working with a trained professional like a Functional Dietitian helps you to make informed and confident choices when it comes to supplements. By designing a personalized nutrition plan with high quality supportive supplements I can help you achieve your wellness goals safely and effectively.
Book a free consultation today: https://l.bttr.to/Uwacg or visit www.dietitianlesley.com
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