There are more and more types of nutritional supplements on the market, and it can be tricky to choose. In addition to price differences, hidden factors in nutritional supplements are the key to determining their quality, such as the source of ingredients, whether they contain ingredients that cause allergies, and their expiration date. To help you make a better choice, we have summarized 8 key points when choosing nutritional supplements.
1. Is it really suitable for you?
Before choosing a nutritional supplement, you must know what your goals are and whether taking this supplement is the best way to achieve them. For example, if a woman takes a certain fat-burning supplement but rarely exercises, if she wants to achieve better fat loss results, she first needs to exercise more instead of changing supplements.
Taking nutritional supplements is an effective and convenient way to improve nutritional deficiencies, improve athletic performance, and prevent age-related diseases. After confirming that a nutritional supplement is suitable for you, you can list the brands that contain effective active ingredients that you are interested in, and then consult a doctor or pharmacist to find out whether the active ingredients in the supplement will affect fertility, health, and blood coagulation. Time (if you have plans to have surgery) etc. will have an impact.
2. Amount and source of active ingredients
Please pay attention to whether the active ingredients you need are listed in the ingredient list of the nutritional supplement and the specific content is marked. Take magnesium supplements as an example, "100 mg of magnesium", "100 mg of magnesium (aspartate form)", "100 mg of magnesium from aspartate", these three clear expression methods can ensure that it actually contains 100mg of magnesium. If it is written as "100 mg magnesium aspartate", we will have questions. Does it contain 100 mg of magnesium, or 15 mg of magnesium plus 85 mg of aspartate? In fact, the latter interpretation is correct. Many people just ignore this point and think that by taking this magnesium supplement, they can consume 100mg of magnesium. In fact,Not even close!
3.Solubility
For nutritional supplements to be absorbed by the body, they first need to dissolve in the intestines. Solubility is not required to be stated on supplement labels, but it is best if it is available, especially for tablet supplements that are difficult to dissolve.
If you have any doubts about a tablet's ability to dissolve in a timely manner, look for words on the product label that say "Laboratory tested to dissolve in 60 minutes." If not, you can also take the initiative to ask about the dissolution time of this product. There is usually a toll-free consultation phone number written on the supplement bottle, so just call it directly.
4. Sustained release
Some nutritional supplements have the word "extended release" on their labels, which means the product releases its ingredients more slowly and evenly. A nutrient enters the bloodstream more smoothly, improving its absorption rate to some extent. This plays a vital role in prolonging the time that nutritional supplements with short-term effects, such as melatonin and vitamin C, take effect. Slow-release melatonin is closer to the release pattern of the human body, while conventional melatonin has a very short effect in the body. When its sedative effect gradually disappears, you will wake up after 4 hours.
Whether extended-release technology will help you depends not only on the type of nutritional supplement, but also on the purpose for which you take them. If you have trouble falling asleep and waking up once you fall asleep, then an extended-release insomnia supplement may not be suitable for you and will leave you groggy in the morning.
5. Allergy issues
To find a nutritional supplement that meets your needs, you must also consider your own sensitivities. If you are allergic to nuts, it is necessary to find out whether the product you are going to choose has nuts added during the production process; gluten is a protein contained in wheat that can cause allergic diseases such as celiac disease. Very small amounts can cause allergic reactions in people who are sensitive to it. Therefore, many supplement labels will state "hypoallergenic" or specifically emphasize that the product does not contain common allergens such as wheat, gluten, nuts, and milk. Dairy-based supplements, including whey protein powder, casein powder, and colostrum protein, have had most of the lactose removed. Although lactose does not cause serious allergic reactions, it can cause diarrhea and gas in some people. Even if you're not allergic to anything, it's a good idea to make sure your friends, family, and guests don't react to your nutritional supplements.
6. Whether it contains animal products and has been tested on animals
Nutritional supplements suitable for vegetarians will have "no animal products" or "for vegetarians" on the product label. Gelatin is derived from animal sources, so both gelatin capsules and products containing gelatin count as animal-derived supplements.
Manufacturers of drugs, nutritional supplements and cosmetics usually conduct animal testing before putting their products on the market to rule out possible discomfort and allergic reactions in humans. Of course, not all nutritional supplements are tested on animals, especially if they contain ingredients that are familiar and of low risk. To confirm whether a product has been tested on animals, you can check the "disclaimer" on the product label, browse the manufacturer's website, or contact the person in charge of the company directly to ask.
7. About artificial colors
The food colorings used now are relatively safe, and concerns about artificial colorings only exist in theory. The possibility of allergic reactions from FDA-approved colorants used in the production of nutritional supplements is almost non-existent, and all colorants have been proven not to cause cancer. In addition, most of the artificial colors contained in the diet come from foods and soft drinks, and the content in nutritional supplements is relatively small. From this perspective, we hope to see "no artificial colors or artificial flavors" on product labels, which is more of a psychological comfort, and the reason why some supplement manufacturers emphasize this is precisely because of this. This psychology of consumers.
8. Shelf life and storage method
Manufacturers generally print the expiration date of nutritional supplements on the bottom of the container or near the lower edge of the product label. A clear expiration date will increase your trust in the product and make you aware of its freshness and shelf life. Products produced by regular supplement manufacturers will definitely provide complete information in this regard. Therefore, do not purchase products with unclear expiration dates.
You will find desiccants in almost all tablet and capsule supplement containers. The ingredients in desiccants are harmless, water-absorbing compounds that are usually packed in small bags. Their function is to absorb moisture from the air inside the container, preventing supplements from coming into contact with moisture, and helping to extend the shelf life. Once you open the supplement container, you can throw away the desiccant inside because it has completed its mission and cannot absorb any more moisture.
For oil supplements, if some measures are not taken, it is easy to be oxidized and cause rancidity. Some companies usually combine acetate or succinate with vitamin E to maintain the quality of oil supplements.stability. Occasionally, supplement manufacturers will add one or two common food preservatives to their products, but this is rare. As for light-sensitive supplements such as adenosylmethionine and melatonin, they will be placed in light-proof containers. The best adenosylmethionine manufacturers will even package each tablet individually with foil.
The storage instructions on the product label usually say "Please store in a cool and dry place." This means that higher temperatures will affect the shelf life of supplements, so they should be kept away from heat sources, which include ovens, computers and other household appliances. To avoid exposure to moisture, place your supplements in a waterproof medicine cabinet and make sure the lids on all containers are tight. Also, keep supplements as far away from bathrooms and rooms where humidifiers are frequently used. Some supplements may need to be stored under special conditions, such as flax oil and fish oil, which are usually required to be refrigerated. Of course, it depends on what the product label says. Supplements containing live bacterial colonies must be kept refrigerated.