In a world where nutritional supplements are readily available, it’s important to be well-informed before making a purchase. While supplements can be beneficial, you must exercise caution and understand what to look for to ensure not only that you’re getting the most bang for your buck, but your own safety, too. In this blog post, we highlight factors to be aware of when buying supplements, as well as what to prioritize to make informed decisions.
What to Be Aware Of
Proprietary Blends:
Be cautious of supplements that use proprietary blends as they may hide the actual ingredients and their respective quantities. This lack of transparency makes it difficult to know what you are actually consuming, even if you are familiar with the safety of individual herbs and vitamins. It is common for proprietary blends to have SMALL amounts of the desired ingredient which means you might not be getting the correct dose of the supplement.
High Concentrations:
More is not always better when it comes to supplements. Some nutrients share the same receptor site, which means, too much of one nutrient can cause a deficiency of another nutrient. Getting too much or too little of certain nutrients, can have adverse effects on health.
Natural Doesn’t Always Mean Safe:
Some natural substances can have side effects or interact with medications, so it’s important to do thorough research or consult with a healthcare professional before starting any new supplements.
Lack of FDA Regulation:
It’s important to note that supplements do not have to undergo FDA testing for safety and efficacy before being sold on the market. This lack of regulation means that there is a potential risk of contaminants such as lead, mercury, or pesticides.
What to Look for
Third-party Testing:
Third party organizations that specialize in testing supplements can help identify different aspects of a product’s quality. These are companies that conduct various levels of screening to promote health and safety, and to reduce your risk of testing positive for prohibited substances. (This is very important for competitive athletes!)
When looking at supplement labels, you may notice there are two common types: Informed Sports and Informed Choice. Here at Salt Lake NutriCoaching, we recommend choosing an Informed Sport label over an Informed Choice label. That’s because Informed Sport tests every batch of a product before it is released onto the market. Informed Choice, meanwhile, conducts blind testing monthly. As a result, not every batch is tested before it’s released.
There are other types of labels, too. USP labels, for example, confirms that the label is accurate to what is actually in the product. And NSF labels tests for banned substances and confirms that the label is accurate to what is actually in the product. It indicates the supplement has undergone rigorous testing and meets quality standards.
TIP: To find reliable information and rankings for supplement safety, visit websites like Labdoor, Informed Choice, and NSFsport. These websites rank supplements based on safety and quality, helping you make better-informed decisions.
Summary
When it comes to purchasing supplements, being well-informed is key for making safe and effective choices. Pay attention to factors such as proprietary blends, high concentrations, lack of FDA regulation, and potential contaminants. Look for supplements that have undergone third-party testing, carry NSF or Informed sport labels. Supplements are meant to complement a healthy diet, not replace it.
Remember: Nutrients are best obtained through a varied and balanced eating plan that includes a wide range of whole foods. Supplements should only be used to fill specific nutrient gaps. Ultimately, supplements should be used judiciously, in conjunction with a healthy diet, and with the guidance of healthcare professionals. By making informed choices, we can ensure that the supplements we select support our overall health and well-being. And to find out how supplements should fit in with your diet, always remember that you can schedule a consultation with me or one of our other amazing dietitians here at Salt Lake NutriCoaching! We have decades of experience — in both hospital and private settings — with helping people manage weight, address gastrointestinal issues, and improve their performance in sports. I can’t wait to help you soon!
— Emma Wagstaff
