Medically reviewed by Swati Pund, PhD; written by Dr. Jyothi Shenoy, MD
Supplements have become a staple in many health routines, offering the potential to enhance overall well-being or address specific health concerns. However, with the wide variety of supplements on the market, it is crucial to choose them carefully.
Here’s a comprehensive guide to choosing supplements safely, understanding potential risks, and utilising trustworthy resources to make informed decisions.
Points to Consider When Choosing Supplements
1. Understand Your Health Needs
Before taking any supplement, it’s important to understand why you need it. Assess your health goals, whether it’s to support general wellness, manage a specific condition, or address a nutritional deficiency.
For instance, if you have low vitamin D levels, you may benefit from a vitamin D supplement, whereas someone with heart disease might need omega-3 supplements. Always consult with a healthcare professional, especially if you are pregnant, taking medications, planning surgery, or have any doubts.
2. Do Your Research
Not all supplements are created equal, so it’s important to conduct thorough research. Understand the supplement’s purpose, recommended dosage, and any potential benefits or risks.
Look for information from reputable sources such as peer-reviewed journals, medical websites, and expert opinions. Check if the supplement has been studied in clinical trials and if there’s evidence supporting its efficacy.
3. Check for Purity and Quality
Purity and quality are critical factors when choosing a supplement. Contaminants or impurities can lead to serious adverse effects, so always look for supplements tested by independent organisations.
In the US, organisations like the U.S. Pharmacopeia (USP), NSF International, and ConsumerLab.com provide third-party testing. In the UK, the UK Supplements Agency and NICE (National Institute for Health and Care Excellence) offer guidance and resources for supplement quality.
4. Look for Transparency in Labelling
Reputable supplements should have clear and transparent labelling. This includes the ingredient list, dosage, and potential allergens. Make sure that the supplement provides information on where the ingredients are sourced and how the product is manufactured.
Avoid products with vague or misleading labels, as these can be red flags for poor quality. Also, don’t be misled by the “Natural” tag—even natural supplements can pose risks if not chosen and used properly.
5. Consider Potential Interactions and Side Effects
Supplements can interact with medications or other supplements, leading to unwanted side effects or reduced effectiveness.
For example, vitamin K can interfere with blood-thinning drugs, and some herbal supplements may affect liver function. Excessive calcium intake can increase the risk of kidney stones and constipation. Always discuss any new supplements with your healthcare provider, especially if you are taking prescription medications or have underlying health conditions.
The Risks of Not Checking for Purity, Side Effects, and Drug Interactions
Choosing supplements without caution can lead to unintended consequences. One major risk is contamination—without rigorous testing, supplements may contain harmful substances like heavy metals, pesticides, or unlisted pharmaceuticals, which can lead to severe health issues, including organ damage.
Many supplements can cause side effects, especially if taken in high doses or in combination with other medications. Additionally, supplements can interact with prescription drugs, altering their effectiveness or causing harmful reactions. For instance, St. John’s Wort, often used for mood enhancement, can reduce the effectiveness of certain antidepressants and birth control pills.
Being aware of these risks is essential for making safe choices.
Key Considerations When Choosing a Supplement
- Look for Third-Party Testing: Choose supplements that have undergone third-party testing by independent organisations.
- Verify the Manufacturer’s Credibility: Ensure that the manufacturer follows Good Manufacturing Practices (GMP) and has a good reputation for quality and transparency.
- Beware of Overblown Claims: Avoid supplements that make exaggerated claims, such as “miracle cures” or “quick fixes.” Reliable supplements should be backed by scientific evidence.
- Check for Certifications and Approvals: Look for certifications from reputable organisations. In the US, the USP Verified mark indicates high standards for quality, purity, and potency. In the UK, look for MHRA (Medicines and Healthcare products Regulatory Agency) approval or equivalent certifications.
Regulatory Bodies for Supplements
Regulatory frameworks for supplements vary by country. In the US, the FDA (Food and Drug Administration) oversees supplements under the DSHEA (Dietary Supplement Health and Education Act), though supplements are not FDA-approved before reaching the market. Instead, manufacturers are responsible for ensuring their products’ safety and accuracy.
In the UK, the regulation of supplements falls under the Department of Health and Social Care and is enforced through legislation like the Food Supplements (England) Regulations 2003. NICE and the UK Supplements Agency also provide resources and guidelines.
In Australia, the Therapeutic Goods Administration (TGA) regulates supplements, while in Canada, Health Canada oversees natural health products through the Natural and Non-prescription Health Products Directorate.
Each country has its own guidelines and regulatory bodies to ensure the safety and efficacy of supplements. Be aware of whether the supplement is approved and tested under the regulatory guidelines of the concerned authority to ensure quality and safety.
Enhanced Evidence for Supplement Choices
Choosing supplements requires careful consideration of their quality, purity, potential side effects, and interactions. Understanding regulatory standards, relying on reputable sources, and using evidence-based tools can help you make informed decisions to enhance your health safely.
The Sol app provides a comprehensive three-level evidence rating for common supplements, based on symptoms, to assist you in making informed decisions. We source information from the Natural Medicines database and other trusted resources to help you choose effective and safe supplements, minimising the risk of adverse effects and interactions.
By providing detailed information and evidence ratings, the app empowers you to make better choices regarding your supplement use.
References
- Jain, A. P. et al. (2015). Omega-3 fatty acids and cardiovascular disease. European review for medical and pharmacological sciences, 19(3), 441–445.
- Williams, R. L., 2000-2005 Reference Standards Committee of the USP Council of Experts and Its Advisory Panel, & USP Staff and Consultant (2006). Official USP Reference Standards: metrology concepts, overview, and scientific issues and opportunities. Journal of pharmaceutical and biomedical analysis, 40(1), 3–15. https://doi.org/10.1016/j.jpba.2005.07.017
- Nsf. (2024, July 26). The Public Health and Safety Organization. NSF. https://www.nsf.org/
- National Institute for Health and Care Excellence (NICE). London: National Institute for Health and Care Excellence (NICE). Available from: https://www.ncbi.nlm.nih.gov/books/NBK310330/
- Johnson M. A. (2005). Influence of vitamin K on anticoagulant therapy depends on vitamin K status and the source and chemical forms of vitamin K. Nutrition reviews, 63(3), 91–97. https://doi.org/10.1111/j.1753-4887.2005.tb00126.x
- Richards, N., & Hudson, I. (2016). UK medicines regulation: responding to current challenges. British journal of clinical pharmacology, 82(6), 1471–1476. https://doi.org/10.1111/bcp.13077
- Dickinson A. (2011). History and overview of DSHEA. Fitoterapia, 82(1), 5–10. https://doi.org/10.1016/j.fitote.2010.09.001
- Clinical Research Regulation for Australia | CLINREGS. (n.d.). https://clinregs.niaid.nih.gov/country/australia
- Smith, A. et al. (2014). Regulation of natural health products in Canada. Journal of ethnopharmacology, 158 Pt B, 507–510. https://doi.org/10.1016/j.jep.2014.06.037
- Vardell E. (2015). Natural Medicines: A Complementary and Alternative Medicines Tool Combining Natural Standard and the Natural Medicines Comprehensive Database. Medical reference services quarterly, 34(4), 461–470. https://doi.org/10.1080/02763869.2015.1082382