Many Americans rely on vitamin supplements, but food should always be your best source for vitamins. Our bodies absorb and utilize foods containing these elements differently than synthetic forms found in tablets and fortified food–with the exception of folate, which should be consumed during pregnancy to prevent birth defects.
Some studies have reported encouraging results from supplements, yet more comprehensive evidence from randomized trials must be accumulated before making definitive claims about them.
Look for Third-Party Certification
Supplements don’t go through rigorous FDA approval before being put up for sale, leaving manufacturers open to creating products which don’t live up to their label claims and producing subpar products.
Professional certification programs such as USP and NSF International offer vital consumer protections. These certification programs ensure that dietary supplements contain what is claimed, are in a form that can be easily absorbed by the body and are free from harmful contaminants.
Third-party testing of supplements helps create trust with consumers and demonstrate transparency and accountability – key attributes in an industry facing increased public pressure for increased product safety. Selecting high-quality, third-party-tested vitamins could make all the difference for achieving results you desire. It’s worth your while taking this extra step!
Talk to Your Doctor
As you stroll down the vitamin and supplement aisle of your local drugstore, the labels often make bold promises about improving your health. Before diving headfirst into taking every single supplement on offer, however, it’s essential that you consult your physician first.
Though doctors typically advocate obtaining vitamins and minerals through eating healthily, dietary supplements can sometimes be the better solution. Supplements like folic acid for pregnant women or calcium for people with malabsorption disease may be needed to prevent deficiency from developing.
But over-the-counter supplements can have serious side effects if taken in excess or mixed with other medicines, so it is essential that your physician be made aware of all dietary supplements you take so they can help determine which are necessary and which may interact with other drugs, avoiding surprises later. They may even suggest third-party certified products so you get maximum effectiveness from them.
Choose Brands Labeled with the NSF International or US Pharmacopeia Seal
When selecting supplements, look for brands which have been independently tested by third-party organizations. Such organizations verify that each product contains what it says on the label and is in an absorbable form that your body can use – as well as being free of contaminants and allergens.
These companies offer programs to audit manufacturing facilities and test supplements to ensure they comply with quality standards, as well as notify you if a supplement contains contaminants like lead or bacteria which pose health risks.
Diet is the primary means of providing our bodies with all the nutrients we require, so be sure to speak to your physician about which vitamins and minerals may best support you. They can advise which supplements are safe to take as well as dosage recommendations. With new Supplement Facts labels providing more precise details such as percent daily values or specific concentration levels of ingredients such as vitamin C.
Keep Your Supplements Safe
Though many supplements can be helpful, they shouldn’t replace a healthy diet that contains essential nutrients. Furthermore, many vitamins have potential side effects or interactions with certain medications; therefore it is wise to speak to a healthcare provider prior to beginning any vitamin regiments.
Dietitians advise consuming most of your vitamins through diet alone; however, taking multivitamins may help fill any nutritional gaps that exist. When selecting vitamin supplements to take, ensure the USP seal is visible on their label and avoid products with additional ingredients or claims that are unsupported by scientific evidence.
Prior to taking high-dose supplements (those containing more than 100% of the DV for any nutrient) without first consulting with your physician, such as those exceeding 100% DV for that nutrient. Fat-soluble vitamins in particular may build up to toxic levels in the body if taken in large doses; also iron can interfere with zinc and copper absorption.
