No matter how healthy your diet might be, chances are you could still benefit from a nutritional supplement. But how do you know what you need, how much of it to take and where to find the best-quality products at the most reasonable prices? Here’s what you need to know for smart supplement shopping.
Important things to keep in mind when shopping for supplements
What are you missing?
Available in pills, capsules, powders, chewable tablets, gummies and liquids, dietary supplements are intended to complement, not replace, a well-rounded eating plan that already includes lots of nutrient-dense foods. They can, however, provide a nice boost of any specific vitamins, minerals, enzymes, probiotics, botanicals and antioxidants your body might be running low on. Multivitamins and blends combine components into one supplement.
For example, getting adequate amounts of calcium has been proven to help stave off the bone loss and osteoporosis that can put perimenopausal, menopausal and postmenopausal women at higher risks for breaks and fractures. Pregnant women and those trying to get pregnant should aim for increased amounts of folic acid to support healthy embryo development and prevent neural tube defects.
A thorough discussion with your doctor or a registered dietician is a great place to start if you want to evaluate how your body and your health might benefit from dietary supplementation and in what amounts.
Buyer beware
A wide selection of dietary supplements is available over the counter at groceries, pharmacies, major retail stores, specialty shops and online. But all brands are not the same, and a higher price tag doesn’t necessarily mean you’re getting a better product.
Read the fine print on any supplement you’re considering. Pay close attention to the ingredients, watching out for added sugars, colorings, flavorings and potential allergens. The U.S. Food and Drug Administration does not test dietary supplements for safety or effectiveness. Although it’s not required by law, certification by an independent third party like NSF, U.S. Pharmacopeia or ConsumerLab.com may provide some peace of mind and reassurance about the quality of the supplements you’re considering.
In addition, it never hurts to read some product reviews, although you may want to take them with a grain of salt. After all, your experience with the supplement may not be the same as that of other users. And don’t forget to check the expiration dates and any special storage instructions before you buy.
Too much of a good thing?
To reap the greatest potential rewards, follow the dosage instructions to a T for any medication or supplement you’re taking. While the product may offer a health boost and positive effects, you don’t want to overdo it. In fact, you’re more likely to encounter unpleasant (and sometimes even downright dangerous) side effects if you load up on certain vitamins and minerals in higher-than-advised doses.
