Are you considering supplements to enhance your health journey? With the lax regulations surrounding supplements before they reach consumers, it’s essential to do thorough research. This approach ensures you obtain high-quality products without unnecessary expenses.
A 2023 laboratory analysis, conducted by Pieter Cohen from the Cambridge Health Alliance, revealed that 22 out of 25 melatonin gummy products touted as sleep aids were improperly labeled. One of these incorrectly labeled gummies contained 347% more melatonin than advertised, while another had no melatonin at all, instead containing 31.3 mg of cannabidiol (CBD).
Although taking more vitamins might seem beneficial, excessive intake of certain supplements—like vitamins D, E, and K—can lead to toxicity and, in extreme instances, even fatal outcomes, warns Registered Dietitian Stefani Sassos, Director of the Nutrition and Health Lab at Good Housekeeping. Furthermore, some supplements can interact adversely with your medications.
So, how much do we really need?
According to Sassos, the average healthy individual does not require an excessive number of supplements.
“Most healthy people likely do not need as many supplements as they currently take or are interested in,” Sassos explains. “A multivitamin can be beneficial—think of it as a good insurance policy. You don’t have to invest in something extravagant.”
To determine which supplements are appropriate for you, Sassos advises consulting with your doctor and undergoing bloodwork.
When searching for the right supplements, consider using the “ABC system” developed by Sassos.
A = Assess Your Needs
The initial step before making any supplement purchase is to have a conversation with your healthcare provider and get your blood work done, according to Sassos.
“If your doctor’s bloodwork indicates you only need one specific nutrient, you may not require a pricey combination of additional nutrients,” she states.
B = Be Informed
When selecting a supplement, ensure that you choose products featuring third-party certification logos. Sassos recommends certifications from the National Sanitation Foundation (NSF) and the United States Pharmacopeia (USP).
Third-party certification labels are particularly important for protein powders and gummy supplements.
“Manufacturers sometimes boost vitamin levels significantly to maintain potency until the expiration date,” Sassos warns. “This could lead to products containing ten times the amount of a nutrient than what’s stated on the label.”
C = Check the Label
Finally, scrutinize the label carefully. Pay attention to active ingredients as well as any additives and fillers to confirm they are safe for you to consume.
Buying supplements online
Be cautious of counterfeit products when purchasing supplements online. Opt to shop directly from the brand’s official website.
If you decide to buy from platforms such as Amazon or Walmart, verify that the supplement is sold by the brand or an authorized reseller. Additionally, reviewing product feedback for any reported issues can be beneficial.
How to save money on supplements
For further guidance on how to avoid scams and save money on supplements without compromising on quality, check out the video below featuring Sassos.
In conclusion, taking supplements can be a valuable part of your health regimen, provided you are informed and cautious about your choices. By assessing your needs, staying informed about certifications, and carefully examining labels, you can make educated decisions that enhance your health without unnecessary risks or costs.
