Not All Supplements Are Created Equal
Imagine you are walking down the supplement aisle trying to find a new fish oil. You’ve been told it can help with joint pain, so you decided to give it a try. You have no idea which brand you’re looking for, but figure you can find a decent one that doesn’t cost too much. As you’re browsing through your endless fish oil options, you see some that cost $30 per bottle, while other brands are offering two bottles for $10! What’s the deal? How can the same product have such a wide range in price?
In addition to the confusion from this example, there’s also ample conflicting research regarding the effectiveness of supplements in general. Some studies show considerable benefit, while others may show no proof of effectiveness at all. What gives?
To understand this issue better, it’s first important to know that supplements are not regulated by the FDA. With that being the case, supplements can basically say anything they want on the label with nobody to answer to! This creates an environment with high variability and a lot of false information. Let’s go through some of the key differences between a high quality supplement and one that should go directly into the trash.
Quality of ingredients. One thing you may not realize is that there’s more than one form of any given vitamin or mineral. The form will determine how well it is absorbed and utilized by your body. Take calcium for example. There are many types of calcium and calcium carbonate is not a great form for a supplement. I say this because the body cannot easily absorb it, meaning most of it will pass right through and you’ll never get the benefit. On the other hand, for supplement makers, it’s a much cheaper calcium to purchase, translating into a cheaper supplement at the store. The better forms may cost a little more, but at least your body can use them.
Dosage. Research on supplements does take the dose into consideration when determining effectiveness. When you’re looking to purchase a supplement for a specific benefit, you’ll also want to find out how much you should be taking for these goals. Needless to say, cheaper supplements will likely have a far lower dosage. Remember, a bottle can say it contains “X”, but that amount could be close to nothing, meaning very little benefit to you.
Additives. What’s going into your supplement besides nutrients? Take a look at the ingredient list before you buy. Many cheap supplements contain things like binding agents, sugar, and food coloring. Not only are these not helpful, they may also be detrimental. Look for products that don’t contain unnecessary junk.
Storage and transport. Think about how that supplement got to the store. Most likely it spent a good week in a box on a truck, exposing it to fluctuating temperatures. High heat can destroy supplements like probiotics and fish oil, so high quality brands will ship them in coolers with ice packs. Of course, that comes at an increased cost, which will ultimately affect the price.
Third party verification. Like I said earlier, supplements are not FDA approved and can “twist” the info on the label. However, there are specific supplement brands that will elect to have third party evaluators come into their factories and verify that what the label says is true. If they pass the test, they will literally have a “stamp of approval” on the bottle from the organization. Look for this stamp to ensure they are taking this important step. Having this process done also costs the company money, which will affect the final cost for you. That being said, it’s worth it.
Unfortunately, many of the studies finding little benefit in supplements are likely using the most popular brands, which typically fall into the “junk” category. I’m not going to name names, but you can probably guess who some of the big offenders are. The next time you’re looking for a new supplement, consider these 5 things to make a smarter purchase. Better to do some research and spend a little more to get a product that is giving you what you need.
Want a little more clarity? Schedule some time with me, and we can look over your supplements together. I’m always happy to help.
Rob Liguori, DC
