When looking to improve our health, many of us turn to nutritional supplements to fill gaps in our diets and support overall wellness. But if you walk into your local pharmacy, the supplements isle is filled with numerous options, making product choices overwhelming. Moreover, the supplement market is unregulated by the U.S. Food and Drug Administration (FDA) as there are no provisions in U.S. law for the FDA to approve supplements for safety before they reach us, the consumers. So what should you do if your interested in taking a supplement? Here, we’ll provide guidance on choosing nutritional supplements, including how to select safe options for yourself.
Supplements Overview
Nutritional supplements are products containing vitamins, minerals, herbs, amino acids, enzymes, or other dietary substances intended to supplement the diet and provide additional nutritional support. They come in various forms, including capsules, tablets, powders, liquids, and gummies, and are available over-the-counter or through healthcare practitioners.
Supplements are taken for a variety of reasons. They can help boost your exposure to particular nutrients that may be lacking through your diet and ensure you're getting an adequate intake of essential vitamins and minerals, especially if your diet is lacking in certain nutrients due to dietary restrictions, food allergies, or lifestyle choices.
Some individuals may require additional nutritional support to address specific health concerns or conditions. For example, pregnant women may benefit from prenatal vitamins, while older adults may need supplements to support bone health and cognitive function. Certain lifestyle factors, such as intense physical activity, stress, or exposure to environmental toxins, may also increase the body's nutrient requirements, necessitating additional nutrients via supplements to meet increased demands.
Before taking a supplement, you should always consult with your physician to determine your nutritional needs and provide personalized recommendations based on your unique circumstances. In this way, you can make certain that the supplements you’re considering will do more good than harm to you and your health.
How to Choose Reputable Supplements
Once your doctor has agreed that supplementation is beneficial for you, there are several factors to consider in the selection of a nutritional supplement:
Quality and Purity: Nutritional supplements should adhere to what the FDA calls “Good Manufacturing Practices (GMP)” and undergo rigorous quality testing and third-party certification. Products should be free from contaminants, fillers, artificial colors, and preservatives.
Ingredient Transparency: Supplements should clearly lists all ingredients and their respective dosages. Proprietary blends or undisclosed ingredients may contain hidden allergens or ineffective additives.
Bioavailability: Supplements formulated with bioavailable forms of nutrients are more readily absorbed and utilized by the body. For example, vitamin D3 has better absorption rates than vitamin D2 and therefore shows improved efficacy in increasing vitamin D levels.
Scientific Evidence: Clinical research can often demonstrate the safety and effectiveness of nutritional supplements.
Thankfully, there are several independent organizations that verify nutritional supplements using these factors and provide certifications to help inform you which supplements meet such requirements. They include groups like ConsumerLab.com, NSF International, U.S. Pharmacopeia (USP), and UL.
Nutritional supplements can be valuable tools for supporting your well-being, but it's essential to be an informed consumer to lower your risk of exposure to dubious ingredients and negative health outcomes. By understanding what nutritional supplements are and how to choose reputable products, you can make educated decisions to enhance your nutritional intake and optimize your health journey.
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