What to Look for in a Good Quality Supplement
Today there are plenty of supplements on the market. Aisles lined with pretty packages of capsules, powders, and tinctures claiming to do all sorts of things - ease digestive distress, enhance sleep, boost energy, and more.
While the right supplement in the right situation can be total game-changer, there are a few things that need to be considered before adding it to your cart.
With so many supplements on the market, figuring out which are high quality, safe, and effective can be challenging.
Here are my tips for choosing the best supplements:
Trusted Products
While over-the-counter supplements are not regulated in the same way that prescription medications are, there is criteria that health products and supplements have to meet in order for them to be considered safe, effective, and high in quality (according to Health Canada).
I recommend looking for NPN numbers when choosing a high-quality supplement, which tells you that the product has gone through an assessment process, was supported by proper evidence (such as clinical studies or published journals), and found to be safe and effective. These are all obviously important when choosing a supplement!
Another thing is to look for additional certifications on the product label. Supplements with additional certifications went through rigorous testing and auditing to ensure that all ingredients listed on the label are, in fact, in the product and that they don’t contain harmful levels of contaminants.
Fillers and Additives
Isn’t it frustrating to pay for supplements only to get a bunch of fillers and very little active ingredients?
Many supplements found at the grocery store are loaded with fillers and synthetic ingredients, which is often done so that the supplement company can save costs. While some additives are necessary to keep the product stable, some are more concerning and potentially harmful.
Some additives you may want to avoid in your supplements are:
Artificial Colours
Hydrogenated Oils (e.g. corn or soybean oil)
Artificial Flavours
Titanium Dioxide
I also recommend avoiding supplements with sugar. If you are trying to reverse some of sugar’s negative effects, there’s no point in having sugar with your supplements. Ingredient labels that have dextrose, glucose, sucrose, and syrup all indicate that they contain sugar.
Nutrient Forms
Did you know nutrients come in different forms? Some examples are natural, synthetic or methylated forms. It is important that we choose a form that is as close to natural as possible, and bio-available (how easily it can be absorbed by our body). We also want to choose the right form for the right purpose.
Here are some examples of different forms of the same nutrients:
Vitamin D is available in two forms: D2 (ergocalciferol) and D3 (cholecalciferol). Research shows that D3 is the best form because it is most effective in raising our Vitamin D levels in the blood.
There are also different forms of magnesium. Magnesium glycinate can help promote restful sleep, while magnesium citrate can help ease constipation (but be careful, too much could cause loose stools).
Supplements Are Not One-Size-Fits-All
It’s important to be picky when choosing a supplement and deciding what supplement to take in the first place.
The type and amount of supplement you may need for optimal health is highly individual and depends on your diet, health status, and more. So while you might be taking a great supplement, it may be completely wrong for your specific needs (and as a result, a big waste of money).
It’s also important to remember most people can get the vitamins and minerals they need from a well balanced diet. A supplement can’t make up for a poor diet.
Also if your digestion is compromised, you likely aren’t absorbing the nutrients you are getting from your food or supplements. So digestion is a key piece of the puzzle that shouldn’t be overlooked!
Before loading up on unnecessary pills and powders, I recommend you see your doctor or a practitioner to find out if supplements are really needed.
Always consult your doctor before introducing a supplement into your regime, especially if you are on medication, since taking supplements may impact the effectiveness of your medications.
