How to Evaluate a Supplement: A Guide from co-founder Dr. Jennifer Han, PharmD
As a board-certified clinical pharmacist, one of the most common questions I get is how to evaluate the quality and effectiveness of a supplement. With thousands of options available, how do we determine which ones are worth our time, money, and health?
Here’s what you need to know when choosing supplements to ensure you’re getting a product that’s safe, effective, and worth investing in.
1. Who Made It?
When it comes to our health, we would never take medical advice from someone without the proper credentials or expertise. So why do we trust supplements made by non-medical business people with no background in healthcare or nutrition? The truth is, the supplement industry is less regulated than the food industry, making it easy for just about anyone to start a supplement company.
This lack of oversight has led to an influx of low-quality, unregulated supplements making wild claims that often have no scientific backing. To make informed choices, it’s crucial to know who made the supplement you’re considering.
Look for products from companies founded and run by medical professionals or experts in nutrition, pharmacy, or healthcare. Trust the person behind the product, and consider their background and experience in formulating supplements. As with any health decision, expertise matters.
2. Third-Party Testing: A Seal of Assurance but Not the End All Be All
While supplements are not regulated by the FDA, third-party testing can offer some reassurance. Look for supplements that have been certified by independent organizations like USP (United States Pharmacopeia) or NSF (National Science Foundation). These certifications ensure that the product has what it claims on the label, and that it meets public health and safety standards.
However, it's important to understand what these seals mean—and what they don’t mean.
What These Seals Do:
The USP or NSF seal indicates that the supplement has been tested for quality, purity, and consistency. It confirms that the supplement contains the ingredients listed on the label, without harmful contaminants.
These seals are a good sign that the product adheres to public health standards, but they do not guarantee therapeutic effectiveness.
What These Seals Don’t Do:
They do not indicate that the supplement has the best forms of the nutrients. For example, a supplement may have a USP seal but still contain calcium carbonate—an inexpensive form of calcium that may not be as easily absorbed by the body compared to other forms like calcium citrate.
These seals do not guarantee effectiveness. While they ensure that the product is made according to certain standards, they do not assess whether the supplement will work as advertised.
Bottom Line: Third-party testing seals help verify that a supplement contains what it says it contains and does not include dangerous substances. Use these seals as a tool to help guide your decision, but don’t rely on them alone. Always consider other factors like ingredient quality and the form of nutrients used.
3. The Importance of Nutrient Form
When it comes to synthetic dietary supplements, the form of the nutrient is incredibly important. As a general rule of thumb, choose supplements that contain nutrients in forms that are naturally found in food. Our bodies are more familiar with the bioavailability of these forms, meaning they’re better utilized.
For instance:
Magnesium: Magnesium glycinate or magnesium citrate are typically more bioavailable than magnesium oxide.
Calcium: Calcium carbonate is the cheapest form of a synthetic calcium supplement and depends on food for absorption.
Other Considerations:
Check the Label: Beyond the third-party seals, make sure you read the full supplement facts label. This will tell you not just the active ingredients but also any fillers or additives that may be present.
Recommended Dosage: Be cautious of supplements that recommend doses far above the typical dietary intake of a nutrient. More doesn’t always mean better.
Look for Transparency: Trust companies that are transparent about their ingredients, sourcing and manufacturing processes.
Conclusion
When evaluating a supplement, always start by considering who made it, whether it has third-party verification, and the form of nutrients used. While the supplement industry is not well regulated, using these guidelines will help you make smarter choices for your health.
Always remember: supplements should complement a healthy diet, not replace it. Attempt to get your nutrition from food first. If you have specific health concerns, it’s always a good idea to consult with a healthcare professional before introducing a new supplement to your routine.
