Written by
Laurel Sterling, MA, RD, CDN
Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.
Deciding what supplements to take, how much to take, when to take them, brands to take, and how to tell the quality of the products can be overwhelming. You are not alone if you become panic-stricken when you look at the wall of options to choose from in stores.
Selecting the Best Supplements
- First let’s consider QUALITY, purity, and pricing.
- When looking at a specific supplement, consider the %DV (percent of Daily Value) listed on the label. It's also important to look at the breakdown of the types of vitamins and minerals (i.e. is it methyl folate or folic acid). If you have questions, be sure to ask a pharmacist or healthcare practitioner for clarification before you make a purchase.
- How can we be sure that the products we are purchasing are not contaminated? Be sure to look for statements on the label about third-party testing for purity. Examples of icons to look for include: IGEN (International Genetically Modified Organism Evaluation and Notification Program) – a third-party certification that allows companies to test their products for GMO content, and IFOS (International Fish Oil Standards) – a third-party certification program that allows omega-3 companies to test and certify their products. Also, you can visit consumerlab.com, a third-party verification group that freely publishes its testing methods and quality standards.
- In regards to pricing and value, the more expensive option is not always the best. We need to look at the above to determine the best quality product for the greatest value.
- More is not always better. Our bodies need specific nutrients to optimally run. Ask your health practitioner which vitamins would be most beneficial for you to take.
- Supplements work differently for everyone. Just because your friend or relative got great results from taking a supplement, doesn’t mean the same will happen for you. Everyone is different. Make sure to consult with your physician or healthcare practitioner to figure out exactly what your body needs to achieve your goals.
- Interactions with certain medications. Be sure to tell your practitioner what you are taking, since some supplements (vitamins, minerals, herbs) may negatively interact with certain medications.
- Last but certainly not least, look at timing. Multivitamins, omega-3s, and fat-soluble supplements like vitamins A, D, E, and K should be taken with a meal containing healthy fats, like avocado, salmon, or nut butter for best absorption. Water-soluble vitamin C and the B vitamins are not stored in the body. B-vitamins and vitamin C not used by the body pass through; therefore, it is recommended to split the doses of vitamin C and the Bs through the day. Also note that some minerals may be recommended to take at specific times. For instance, iron is best taken on an empty stomach for maximum absorption first thing in the morning, right before breakfast, with some orange juice. The caffeine in coffee and the calcium in dairy can interfere with its absorption, while vitamin C and vitamin C-rich foods can enhance it.
Deciding which supplements to purchase and when to take them can be confusing. If you have concerns about interactions, be sure to speak to a pharmacist or healthcare practitioner. If in doubt about how much and when to take them, make sure to follow the directions indicated on the label.
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