A good supplement starts with what you can verify. Here is how to read a label with confidence. With so many brands and prices on the market, choosing a supplement can feel confusing.
Ultimately, you want to know that whatever supplement you choose is safe and well made for you and your family. We've listed the factors worth checking.
Testing and Certified Facilities
Testing and certification by independent, third-party organizations provide extra assurance that a supplement meets quality standards. The Food and Drug Administration (FDA) regulates dietary supplements under the Dietary Supplement Health and Education Act (DSHEA), but it does not approve them before they are sold, which is why you won't find an "FDA approved" stamp on them.
The FDA is also involved through Current Good Manufacturing Practices (cGMPs), regulations that set requirements for how supplements are made.
According to the balance.com, cGMPs “concern the design, monitoring, and control of manufacturing processes and facilities. The addition of ‘current’ reminds manufacturers that they must employ current technologies and systems in order to be in compliance with the regulations.” Furthermore:
"The FDA requires medication manufacturers to adhere to these regulations which provide assurance of a drug's product's identity, strength, quality, and purity. Some pharmaceutical manufacturers have established quality and risk management systems that exceed the minimum cGMP stands."
That's why it's worth choosing supplements made in facilities that follow cGMP standards. These standards are monitored and enforced by the FDA, according to thebalance.com:
“Adhering to the cGMPs requires manufacturers to establish quality management systems, obtain high-quality raw materials, establish operating procedures, detect and investigate potential problems with product quality, and maintain reliable testing laboratories. The FDA has the regulatory authority to inspect drug manufacturing facilities plants for compliance with cGMPs.”
Information about cGMP compliance and third-party testing is a helpful sign that a brand takes manufacturing quality seriously.
Wherever a supplement is made, look for brands that are transparent about where and how their products are manufactured and tested.
You can read about how we approach quality and testing on our Science page.
Ingredients
Check supplements’ labels for a list of active ingredients, which nutrients they contain, and the serving sizes. Another consideration, especially for young people or the elderly, is the supplement’s composition — whether it’s in the form of an easy to swallow capsule, tablet, or packet.
Also, be sure and check out how many nutrients are contained in each serving, which could impact how much value you’re receiving relative to the price.
According to thebalance.com, “MayoClinic.com recommends avoiding supplements that provide megadoses” — i.e., containing many times the recommended Daily Value — and “The general rule of thumb is to choose a vitamin supplement that provides 100 percent of the Daily Value.”
Guarantees
Be wary of products that over-promise – such as claiming they can “cure” a disease or have money back guarantees. When supplements come with claims that sound too good to be true, they probably are.
Sometimes on dietary supplement websites or packaging you’ll see the disclaimer:
“These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”
Although this disclaimer might look a little suspect to you, it’s actually perfectly normal and required by the FDA.
Expiration Date
Always check expiration dates to make sure the supplement hasn’t expired. Supplements that are expired may have lost their effectiveness, or – even worse – cause negative side effects.
Since supplements have limited shelf lives, it’s important to take care of them once you purchase them.
Webmd.com writes, “Keep them in a dark, cool, dry place. Avoid bathrooms and other damp spots. Make sure you keep them on a high shelf or in a locked cabinet, out of children’s reach,” and, “Do a regular check of your stash and throw out any that are past their expiration date.”
Best Value vs. Best Quality
The expansion of the supplement market means that a vast selection of products is available from which to choose.
According to howstuffworks.com, “This has led some to seek the best value, not the best quality. A consumer should know that the grade, form, purity, bioavailability, and third-party verification all contribute to the effectiveness of the product they're ingesting.”
Ingredient form can matter too. For example, howstuffworks.com notes about vitamin E: "Natural vitamin E is absorbed better from the GI tract and is more active than its synthetic counterpart." Checking the form of each ingredient on the label helps you compare products.
Conclusion
Consumers should feel confident that the supplements they buy are free of impurities and contaminants such as pesticides, lead and mercury.
Third-party testing, transparent labels and clear information from the brand are the best ways to check.
Taking a few minutes to check these points helps you choose with confidence for yourself and your family.
What is the most important criteria for you in selecting your vitamins and supplements? Let us know below.
References
Stone, K. (2019, June 25). FDA's Minimum Standards of Current Good Manufacturing Practices (cGMPs). Retrieved from https://www.thebalance.com/
Ratini, M. (2017, July 25). How to Evaluate Vitamins and Supplements. Retrieved from https://www.webmd.com/
PureHealthMD, the editors of. (2010, June 29). Determining Supplement Quality. Retrieved from https://health.howstuffworks.com/
Sources
- U.S. Food and Drug Administration. Dietary Supplements. www.fda.gov/food/dietary-supplements
