Are you considering taking supplements to boost your health? Given that the supplement market is not strictly regulated, it’s essential for consumers to conduct thorough research to ensure they are purchasing quality products without overspending.
A 2023 laboratory analysis led by Pieter Cohen from the Cambridge Health Alliance discovered that 22 out of 25 melatonin gummy products marketed as sleep aids were inaccurately labeled. The study revealed that one of the misleading products contained 347% more melatonin than what was indicated on the label. Conversely, another product failed to include any melatonin but contained 31.3 mg of cannabidiol (CBD).
While it may seem beneficial to consume more vitamins, excessively high doses of supplements, like vitamins D, E, and K, can be toxic and, in severe cases, may even lead to death, according to Stefani Sassos, a Registered Dietitian and the Director of Nutrition and Health Lab at Good Housekeeping.
Additionally, some supplements can interact negatively with medications, Sassos warns.
So, how much do we really need?
Sassos suggests that the average healthy individual doesn’t require a plethora of supplements.
“The average healthy person probably doesn’t need a slew of supplements, or as many as they may currently be using or considering,” she explains. “Most people can benefit from a multivitamin, which serves as a helpful safety net. You don’t have to spend a lot for quality.”
To determine what supplements you truly need, Sassos recommends consulting your doctor and undergoing blood tests.
When searching for the right supplements, use Sassos’s “ABC system.”
A = Assess Your Needs
Before purchasing any supplement, it’s crucial to consult your healthcare provider and get your blood work done, Sassos advises.
“If your blood tests indicate a need for just one nutrient, you might not require an elaborate mix of other nutrients that just drive up the cost,” she notes.
B = Be Informed
When considering a supplement, ensure you choose products with third-party certification logos. Sassos recommends looking for certifications from the National Sanitation Foundation (NSF) and the United States Pharmacopeia (USP).
These certification labels are particularly important for protein powders and gummies.
“Manufacturers often overload their products with nutrients to ensure they remain potent until the expiration date,” warns Sassos. “This means a supplement could contain ten times the listed amount of a nutrient.”
C = Check the Label
Finally, always scrutinize the label for active ingredients, additives, and fillers to confirm the supplement is safe for you to consume.
Buying supplements online
Be cautious of counterfeits when shopping for supplements online. It’s best to purchase directly from the brand’s official website.
If you’re using retailers like Amazon or Walmart, ensure that the supplement is being sold by the brand or an authorized reseller. It’s also wise to read product reviews for any reported issues.
How to save money on supplements
Check out the video below for tips from Sassos on avoiding scams and saving money on supplements without sacrificing quality.
In conclusion, carefully navigating the supplement market can lead to better health outcomes while avoiding unnecessary expenses. By assessing your needs, being informed, and checking labels, you can make educated decisions that benefit your well-being.
