7 things you should look for when buying a supplement, according to nutritionists

You will be surprised to know that there are probably over 100,000 different dietary supplements available on the market. We say likely because there is no way to pinpoint an exact number. After all, the supplement industry is not regulated in the same way that food is regulated by the Food and Drug Administration (FDA) or the US Department of Agriculture (USDA). Although some databases exist for companies to voluntarily register products, participation is not mandatory.

About 74% of American adults take supplements regularly, and they seem harmless enough, right? Well, not exactly. Here, we’ll explore why supplements can be complicated and offer guidance on what to consider before buying your next one.

What are supplements?

Have you ever wondered what exactly qualifies as a supplement? A dietary supplement is a product intended to be ingested (also known as swallowed) and comes in various forms: pills, capsules, gummies, liquids or powders. Supplements contain one or more dietary ingredients, such as a vitamin, mineral, herb, amino acid, or a combination of these.

Supplements are meant to supplement your diet, not replace items or meals. They can help you meet your daily nutrient goals if you need help and can’t get your essential nutrients through diet alone. People on special diets or with specific food allergies can rely on supplements to adequately meet their needs.

What to consider when choosing a supplement

The main problem with dietary supplements in the US is that they should be regulated. The FDA is technically in charge of regulating supplements, but they don’t review any product before it goes on the market. Ultimately, this means that anyone can create a supplement and sell it without registering it or proving its effectiveness. This also means that it is not confirmed if most supplements are safe for consumption. In fact, the only time the FDA can take a supplement off the market is if it is deemed unsafe or mislabeled. Because they are not actively monitoring most supplements, the FDA gets this information from consumers who report adverse effects.

In theory, supplement companies should not be allowed to make unsubstantiated claims on their labels or about their products. Unfortunately, this is not always the case. Below, we have identified a list of things to consider when choosing a dietary supplement.

1. Consider your dietary needs

One size does not fit all when it comes to diets or supplements. Just because a supplement works for a friend or family member doesn’t mean it will work (or even agree) with you. The first step is to consider your dietary needs. For example, if you have a soy allergy and discover a vitamin deficiency, carefully examine the supplement label for possible allergens. Supplements often contain more than one ingredient and may include fillers, binders, preservatives, sweeteners, and/or flavorings that you may be allergic to. Likewise, if you follow a specific diet, make sure the supplement label aligns with your dietary restrictions or preferences.

2. Quality and safety

Choosing a high-quality supplement is important because just like the food you eat, it goes into your body, says Elizabeth Shaw, MS, RDN, CPT, a nutrition media authority and registered dietitian based in Prague, Czech Republic. Shaw explains that choosing a poor quality supplement can be risky, leading to allergic reactions or worse, as some ingredients may not even appear on the label.

Jenna Braddock, MSH, RDN, CSSD, sports and performance dietitian at Make Healthy Easy and Rhythm Sports Nutrition, says: Typically, a brand that is third-party tested and carries seals and certifications is a reputable company to buy a supplement from. Braddock further explains that third-party testing means that a company has voluntarily submitted its product to an outside (third-party) entity to ensure that the listed ingredients are present, that the label is accurate and that it is free of substances harmful or prohibited.

Consumer Lab, NSF International, and US Pharmacopeia (USP) are reputable dietary supplement certification programs where supplement companies can voluntarily submit their products for testing. Shaw says to look for logos like NSF and USP on the supplement bottle. This ensures that the brand has gone through rigorous testing to ensure that what is on the label is in the bottle.

3. Transparency of ingredients

Companies are not technically allowed to make any health claims about their dietary supplement product. However, because the products are not checked before they go on the market, this opens the door to misleading information. Shaw says: Avoid buying brands that make bold, false claims on the bottle or at the point of sale. Shaw adds that while it may be tempting to pick up a supplement on sale or one that claims to help you shed unwanted weight, it’s actually false advertising. Other misleading claims or statements are those that claim to treat, cure or prevent, such as miracle cure or treatment of Alzheimer’s disease with this supplement.

Other red flags to look out for in the ingredients list are the proprietary blend, formula or complex. When a product has this list, it does not have to specify the amount by weight of each ingredient in the mixture on the label. Instead, producers can simply list the weight of the “complex” or “mix” as a whole and list which ingredients are included without specifying amounts. This could be misleading and potentially dangerous as there is no way to tell the amounts of all the ingredients in the supplement.

4. Allergen friendly options

Reading food labels is crucial for people with food allergies, but unlike food labels, supplement companies are not required to highlight or even list common allergens on their labels . This reinforces the importance of checking for third-party proofs, certifications and seals.

Another option you have when choosing supplements is organic or non-organic. Organic supplements tend to be more expensive, but that doesn’t necessarily mean they’re better for you. Organic supplements don’t necessarily add any additional benefits to the products’ safety or efficacy, Braddock says. He also notes that non-GMO certification rarely applies in the world of dietary supplements, but if that’s important to you, you can definitely look for it.

5. Assessment of nutrient needs

Too much of a good thing, even a vitamin or mineral, doesn’t necessarily mean it’s better. Some nutrients have what is called an “upper tolerable limit” established by the National Institutes of Health. This refers to the “highest level of nutrient intake that probably poses no risk of adverse health effects for nearly all individuals in the general population.” Based on this information, a daily value is set at a lower amount to meet needs without assuming any risk. Exceeding the daily value does not provide additional health benefits and may increase the risk of exceeding the tolerable upper limit of a nutrient.

Shaw notes that supplements should be used as a safety net. While food should always come first, it’s not always possible to eat 100% of your nutrition from whole foods daily for multiple reasons: food allergies, lifestyle preferences, time constraints , budgets, etc. This is where supplements come in.

6. Best Forms

When choosing a supplement, you have a lot to choose from, whether it’s a capsule, gum, or powder. But which form is best absorbed by your body? It depends. For example, a liquid, chewable, gummy, or powdered pill may work best for anyone who has trouble swallowing pills or capsules. A pill or capsule may be easier to take on the go, especially if you travel often.

How a nutrient is packaged should also be considered, as certain nutrients and dietary ingredients can interact with each other. Some examples: calcium helps vitamin D absorption, vitamin C can help iron absorption, but caffeine can inhibit vitamin C absorption. Fish oil supplements and fat-soluble vitamins ( vitamins D, E, K and A) are best taken with a meal containing fat for optimal absorption. Because the interaction of nutrients can be complicated, it’s best to always consult with your healthcare provider, and specifically a dietitian if possible, to determine which form is right for you.

7. Get your doctor’s approval

Before starting any new supplement, it is always important to consult with a healthcare provider first. Here are some questions to ask your doctor, pharmacist or registered dietitian:

• Will taking this supplement benefit me?
• Can this supplement help me with my specific medical condition or prevent disease?
• How much of this supplement should I take?
• Do I have to take it daily?
• What time of day should I take this?
• Should I take it with or without food?
• Which form is best for me: a tablet, chewable tablet, gum, liquid or powder?
• Which type of vitamin or mineral is best (eg vitamin D2 or D3, magnesium oxide or magnesium citrate)?
• Are there potential side effects?
• What brand do you recommend?
• Will this supplement interact with other medications or supplements I am taking?
• Is there anything else I should know about this supplement?

Who should avoid supplements?

Those who are pregnant and breastfeeding have unique needs and should be careful with the supplements they take. Young children may not be able to tolerate full doses of supplements and should only take a supplement if directed by their pediatrician. People with pre-existing medical conditions, such as cancer, heart disease, liver disease, or compromised immune systems, should be very careful with supplements, as they may interact with medications or make their condition worse. Also, even if you’re not pregnant or nursing and don’t have any health problems, be sure to discuss any potential drug interactions with your healthcare provider.

The bottom line

Dietary supplements can help people fill nutritional gaps in anyone’s diet, but they should not replace a healthy diet. Dietary supplements can be a very useful component to a person’s nutrition plan. However, you should always use caution before adding another pill or powder to your routine, says Braddock. While choosing a safe supplement can be tricky, following our list of considerations when buying one and coming prepared with a list of questions to ask your health care provider before starting a new one can equip to address the aisle of supplements with stride.