Grocery and pharmacy aisles are overflowing with variety in brands and options for supplementation. This sensory overload can make it difficult to find the right product for you, especially if you don’t know what you are even looking for! This month’s newsletter will focus on how to determine what supplements you need and how to get them into your daily routine.
What Are My Options?
Let’s start by getting down to the basics: what are the differences between supplement types on the market? For the sake of simplicity, we’ll break down common offerings into three groups:
- Vitamins: Ex. Vitamin B12, Vitamin C.
- These micronutrients are organic molecules, meaning that the body can create them naturally to an extent, though not enough to meet bodily needs. In order to have sufficient levels, they must be obtained through diet. They play an essential role in various body processes, like healing scars, building bones, and maintaining vision health.
- Minerals: Ex. iron, zinc, magnesium.
- These micronutrients are like vitamins but are not organic, meaning they must be consumed to be used in the body. They are also involved in important body processes, like blood oxygenation, muscle contraction, and cognition.
- Other: Ex. fiber, melatonin, creatine, inositol.
- These are larger organic compounds that can be found in foods or sometimes created by the body. Each can play different roles like sleep cycle regulation, glucose control, gut microbiome health etc.
You can find supplements that provide only one of these items, or a combination of many different micronutrients. It is important to always check the label on your supplement to see what other nutrients might be included, especially if you are taking a combination of different pills or powders from assorted brands.
Do I Need to Take Supplements?
Before looking for the right supplement, you should determine if you even need to take one. Generally, supplementation is only recommended for people deficient in a particular micronutrient. This is because consuming too much of some supplements can lead to adverse effects, like constipation, diarrhea, vomiting, headaches, kidney or liver failure, or other issues; this is called toxicity.
In the United States, most Americans meet their needs for vitamins and minerals through their regular diet. Therefore, supplementation is usually not needed. However, calcium, potassium, dietary fiber, and vitamin D are four micronutrients that are low in the American diet.
The good news is that all micronutrients can be found in regular food sources, whether it is naturally part of it, or fortified to include it. However, if you have dietary restrictions, allergies, poor absorption from chronic conditions or medications, or many other reasons, you might need to add supplements to your diet to meet your micronutrient needs.
Who Can Guide Me?
As always, your doctor should be contacted about supplementation. If you or your provider are concerned about deficiency, a blood panel can be ordered to get a snapshot of your micronutrient stores. The question of how much and how often should always be discussed with your doctor, but a general rule of thumb is to start at the lowest dosage available and follow the package instructions. Your doctor will also be able to assess your medications and tell you if any micronutrients need to be increased or avoided to protect your organ function. If you feel like you are swimming in supplements, your dietitian can help you find potent food sources to maximize your nutrient intake without filling up on pills and powders.
How Do I Pick Good Quality Supplements?
If supplementation is the route you choose, it is vital to assess the quality of each option before purchasing and using it. In the United States, supplements are not federally regulated, meaning there is little oversight as to the quality or safety of the contents and concentrations in each bottle. Brands that are committed to consumer safety will be transparent about ingredients and certifications.
To be sure that your product does not contain pesticides, contaminants, carcinogens, or other harmful substances, follow these practices:
- Look for third-party certified products, like those marked by the NSF seal
- Choose products that have labels listing each ingredient AND the amount included
- Avoid products that have exaggerated claims, or heavily marketed by influencers/social media
When in doubt, you can use this link to search up a specific product for its safety assessment: NSF | The Public Health and Safety Organization.
Which One is Right for Me?
If you are looking for a one-hit wonder, complete multivitamins are the best way to go. These give you everything you need in a simple dose. However, if there are specific nutrients you need to target or avoid, isolated sources that provide one or a few nutrients may be right for you. If you are looking for regulatory support in gut, blood sugar, sleep, or other body systems, organic molecule supplements may benefit you. However, research on the effectiveness of these is limited.
Regarding format, supplements in gummy form are usually lower in nutrient content and higher in sugar and pectin; you are paying for a less potent but more appealing product. Pill and powder forms often have a higher nutrient content per serving, though can be difficult for people who have trouble swallowing. The best choice is the one you know you will be consistent with.
In summary, supplements can come in many brands, forms, and combinations. Talking to your doctor and dietitian can help you find what supplements are necessary, beneficial, risky, or not recommended for your needs. Since supplements are not federally regulated in the U.S., choosing a brand that is third-party certified can mitigate concerns about quality and safety. Finally, always read the label before you purchase or consume a supplement.
Author: Hafsah Khan, Dietetic Intern
References
U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2025. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
NSF International. “The Public Health and Safety Organization.” NSF International, www.nsf.org/.