What to Look for in Quality Supplements
When it comes to dietary supplements, not all are created equal. As a functional medicine healthcare provider, I understand the importance of choosing supplements that are effective, safe, and worth your investment.
How are Supplements Regulated?
In the United States, dietary supplements are regulated by the Food and Drug Administration (FDA) under a different set of regulations than those covering food and drug products. The FDA oversees supplements under the Dietary Supplement Health and Education Act of 1994 (DSHEA). Under DSHEA, manufacturers are responsible for ensuring that their products are safe before they are marketed. Unlike drug products that must be proven safe and effective for their intended use before marketing, supplements do not need FDA approval before they are sold. However, supplement manufacturers must comply with current good manufacturing practices (cGMPs) to ensure the identity, purity, strength, and composition of their products. Additionally, they are required to report any serious adverse effects reported by consumers or health care professionals to the FDA.
This means that while there is regulatory oversight, the burden of proof for safety and efficacy lies with the manufacturers, not the regulators. Therefore, consumers must choose supplements wisely and from reputable sources to ensure they are consuming safe and effective products.
Recently, I had the opportunity to tour a professional-grade supplement manufacturing facility and was highly impressed by their stringent standards. This experience underscored that high-quality, safe supplements do exist. However, identifying them requires informed decision-making. Here are key factors to consider when selecting supplements:
Certification and Testing
Third-Party Testing: Look for products tested by reputable third-party organizations like U.S. Pharmacopeia, NSF International, or ConsumerLab. These certifications indicate that the supplement meets certain standards of purity and potency.
cGMP Compliance: Ensure the manufacturer adheres to the cGMP regulated by the FDA. This guarantees that the supplements are produced in a controlled environment, aiming to ensure their quality and safety.
Transparency
Clear Labeling: A quality supplement should have a label that lists all active and inactive ingredients clearly. Avoid supplements with vague or incomplete labels.
No Proprietary Blends: Be wary of "proprietary blends" where the amount of each ingredient is not individually listed. This lack of transparency can obscure the actual effectiveness of the product.
Ingredient Quality
Bioavailability: Opt for supplements with forms of nutrients that are more easily absorbed by the body. For example, magnesium citrate is generally more bioavailable than magnesium oxide.
Natural Sources: Whenever possible, choose supplements that use natural sources of nutrients rather than synthetic ones. The closer a supplement is to its natural form, the better it is absorbed and utilized by the body.
Fillers and Binders: Steer clear of supplements with excessive fillers, artificial colors, or binders. These additives do not contribute to health benefits and can sometimes cause adverse reactions. Common additives to avoid include magnesium stearate, titanium dioxide, artificial colors (Red 40, Blue 1), propylene glycol, talc, silicon dioxide, and sodium benzoate.
Therapeutic Dosages
Effective Dosing: Ensure the supplement contains therapeutic dosages that align with current research. An effective supplement should provide a meaningful dose that contributes to your health needs.
Purchase from Reputable Sources
Avoid Risky Retailers: While platforms like Amazon may offer convenience and competitive pricing, they also carry a risk of counterfeit supplements. It's essential to purchase directly from trusted health stores or directly from the manufacturer whenever possible. This ensures that you are getting authentic, safe, and effective products.
Authorized Sellers: Check if the supplement company lists authorized sellers or has a store locator on their website. Buying from these sources can greatly reduce the risk of acquiring counterfeit products. Consider using platforms such as Fullscript , Emerson Ecologics, or WholeScripts to purchase high-quality brands. These companies ensure brands sold on their platform meet manufacturing standards.
Recap
As you can see, choosing the right supplement involves careful consideration of its certification, transparency, ingredient quality, company reputation, and the absence of unnecessary additives. By selecting wisely, you can ensure that the supplements you take support your health goals effectively and safely.
-Carey Kunz, ND
