How to Choose Supplements Wisely

Before you buy your next supplement you need to read this!

As you know, I am all about eating Real Food, and one reason for that is that you can get a lot of your required nutrients that way–protein, healthy fats, fibre, and vitamins and minerals from a variety of animal products, legumes and grains, fruits and veggies.  And here is where it’s important to choose organic produce, as well as animals raised on organic farms, because there will be a higher level of many nutrients naturally provided in these foods than those from “conventional” farms.

But if you aren't sure you’re getting enough of those nutrients, then it’s a good option to “supplement” your real food with other sources.  

We all know the vast array of supplements on the market today. But you want to make sure you're making wise choices with your health (and money).  And your best bet is to go to a specialty, health food store that will be sure to stock high-quality supplements.  Stay clear of the low-cost grocery and drug store “in-house” brands–remember, you get what you pay for!

Here are eight expert tips for you when choosing supplements:

Tip #1: If you’re in a country that licenses or pre-approves supplements (like I am in Canada), then make sure you’re getting the real thing, and not some illegally imported bootleg of a product.

Why?  This is your health, and it’s important enough to make sure you’re getting a product that at least meets the minimum requirements in your country. There are always recalls and safety alerts issued for contaminated supplements, or products that don’t even contain what they say they do.
Don't get me wrong! This health authority approval is not a perfect gauge of quality, but it does have some benefits worth considering.

How?  In Canada, you would check its approval by making sure it has an 8-digit “NPN” number on the front label. This number means that the company meets the required standards (including quality standards and truthfulness of their labelling). And, if something does go wrong, there is someone who you can complain to (the company or Health Canada's MedEffect program) and who is responsible (the company).
If you’re not in a country that pre-approves supplements, make sure what you buy meets the regulations of your country. If you have to look up the company or product online or call them, please do it – don’t be afraid to ask the hard questions before you use any health products. If the only address or phone number is not in your country, then steer clear, because if something goes wrong it’s possible that nothing can be done about it.

Tip #2: Read (and heed) the warnings, cautions and contraindications. 

Why?  You don't want a reaction, right?

How?  Check the label for things like:

• To consult a healthcare practitioner if you're pregnant or breastfeeding, or
• If you have certain medical conditions (e.g. high blood pressure, auto-immune disease, diabetes, ulcers, etc.), or
• If you are taking certain medications (e.g. like blood thinners or immune suppressants, etc.) or
• If you are taking other supplements, or
• If you shouldn't take it for more than a certain length of time (e.g. 6 or 8 weeks).

Tip #3: Look at the medicinal and non-medicinal ingredients for things you might be allergic to, or have reacted to in the past.

Why?  Just as you would do this with foods, do this with supplements. Again, you don't want a reaction, right?

And even if you've used a product before, check it each time you buy it. Manufacturers may make changes to ingredients from time to time.

How?  Any credible supplement company will list every active ingredient, as well as the inactive ingredients. The print may be small, but worthwhile.

Info not there? Give them a call. Most reputable companies have a toll-free number on the bottle, or at the very least their website address.

PRO TIP: You can look up any Canadian NPN number on Health Canada's database here: https://health-products.canada.ca/lnhpd-bdpsnh/index-eng.jsp

Tip #4: Read the labelled “Indications” or “Uses” (a.k.a. How can this product help me?).
Why?  B.S. alert! What is the company claiming that their product can help you with? Beware of people  who tell you that this product can help you beyond what’s on the label. If they heard about it, or found it in a book, that may or may not be reliable information.

How?  Ask for scientific studies, or look it up on credible websites that don’t make money from selling supplements (such as Examine, or the NIH Office of Dietary Supplements).

Tip #5: What “dose forms” can you get (i.e. tablets, capsules, powder, liquid, etc.)?
Why?  I personally prefer capsules. This is because tablets are not very easy to absorb because they’re compacted into a hard rock-like form that sometimes doesn't break down in your digestive system.  Plus, they are easier to swallow!
Powders and liquids are easier to swallow and to absorb, but they can go “off” quicker because every time you open the bottle, you’re exposing all of the contents to the oxygen, moisture and microbes in the air. They can also be difficult to get accurate dosing (especially if they need to be shaken well).
Capsules (my preferred form) are powders placed into tiny dissolvable...capsules. You can get vegan capsules or gelatin capsules. They’re not compressed, so they're more easily absorbed (they're still loose powder), and the capsule itself provides an extra layer of protection from oxidation and contamination from the air. 

How?  The front label should mention this loud and clear. Along with how many are in each bottle.

Tip #6: How much/many do you need for a recommended dose?
Why?  This is important to keep in mind because you may not want to take several capsules per day in order to get the recommended dose. Plus, many (but not all) bottles contain a 30, 60 or 90 day supply. This helps you see how much you need to take, as well as the real cost per serving/dose.

How?  Read carefully.

Is the label information based on one capsule, two...maybe six? The amounts of each nutrient listed on the label may be based on each dose, or the entire daily dose. 

For example, if a label recommends you take 2 capsules per day, the active ingredient amounts listed may be the total amount in those 2 capsules, unless it says "per 1 capsule".

Yes, for this one you do need to read carefully.

Tip #7: Check the storage requirements and expiry date.
Why?  These two go hand-in-hand because the expiry date is based on how that supplement degrades over time at certain temperatures, humidity and light exposure.

How?  If the bottle says that it should be refrigerated (like many probiotics) make sure it’s in the fridge at the store, or shipped in a refrigerated truck. 

If it says to refrigerate after opening, then make sure once that seal is broken, you keep it in your fridge.
If it says to keep out of sunlight, make sure the store/shipping company is doing that, and that you do that too. This is sometimes why supplements are in dark or opaque bottles – to prevent sunlight from degrading it before the expiry date.

And, of course, I wouldn't recommend taking supplements past their expiry date. After this date the manufacturer does not guarantee the quality or dose of the product.

Tip #8: If you’re trying a new supplement for the first time, start slow.
Why?  Keep an eye out for both positive and negative reactions, and act accordingly.

How?  You don’t have to dive right into a full daily dose on day 1. Try starting with half-doses, or skipping days for a week or two before ramping up to the recommended dose.

 

Bottom line: Aim to eat a variety of fresh, clean, whole, real foods, and if you choose to supplement, make sure you purchase from a knowledgeable and quality source.