Supplements are a complex topic these days and becoming even more prominent with 68% of Americans taking daily supplements. Supplement users are primarily baby boomers both men and women, but affluent younger generations are consuming supplements in exponential doses. Most are taking them for immunity and energy benefits. Baby boomers most frequently take supplements for sexual enhancements, joint and eye health. Among those who take supplements, 77% take a Multivitamin. Next in line by popular demand is Vitamin D and Fish oil.
Decoding the Label:
The front label is there to appeal to you and obviously attract you! Be ware of claims made and be sure the ingredients are marked on the back label that fit the claims. This is known as "supplement seduction".
The back label is required to include: Serving Size, Ingredients and Directions. Most labels identify different measurements (IU, mcg, mg, etc.). The label must include all mandatory nutrients (carbs, sugars, vitamins) along with the daily value (ie: Vitamin C 500 mg, 833% DV). The vitamins must be listed in their common name (something we recognize) and if there is a double asterisk (**) in the DV% column, there isn't a DV established.
TIP: If it's suggested to take the supplement with food, it's best to take with a healthy fat to ensure its best absorbed to give you the most benefit.
Lastly, the ingredient list. Remember all labels show ingredients in descending order by weight. Make sure you're taking supplements that are the most pure, with limited fillers. Stay away from fish oil pills that don't include fish oil as the first ingredient.
Notice the ingredients, measurements, claims and dose.
Curious to know what I take and recommend?
I recommend food first. Focus on eating the colors of the rainbow for the widest variety of phytonutrients. Sign up to receive your own free phytonutrient guide and daily journal. Then, if my client is interested in enhancing their overall health we look at supplements together, and in most cases along with their functional medicine practitioner.
For me personally, if I'm feeling 100% healthy I only take two supplements a day. Fish oil and 1/2 of my prenatal vitamin (now that I'm no longer breast feeding). Half of the prenatal seems to help curb my side affects of postpartum (hair loss, depleted energy and bone health).
Tips: Store all supplements in a cool dry place. Don't store near stove or in bathroom (due to humidity and temp changes). Keep in original packaging and always use by expiration date for most effective benefits.
WARNING: Most risky supplements commonly linked to health and safety concerns:
- Weight loss
- Performance Enhancement
- Sexual Dysfunction
Stay away from these!
Not into taking any pill to get your essential nutrients? Maybe you hate the taste or can't swallow pills easily? There are alternatives! Just another way your health coach can help you find the right solution for you to elevate your overall health!
I hope this helped you navigate the supplement section at your health food store or speciality store. (Hint: Internet supplement sales aren't regulated, so try to stick to your doctor or health food/wellness stores to guide you to a higher quality supplement).
Additional Resources to help you navigate supplement ingredients and labels:
- http://naturaldatabase.therapeuticresearch.com/home.aspx?cs=&s=ND&AspxAutoDetectCookieSupport=1
- https://www.opss.org