Some people in Louisiana attempt to eat healthy but still believe they need a supplement. Supplements can be anything your body gets from food, including macronutrients like protein. It’s hard to know if the supplement contains enough nutrients to make a difference or if you’re getting too much of a good thing. How can you tell if your vitamin, mineral, macronutrient, or herbal supplement is under-dosed or is far too high to be safe? For some, it’s easy and right on the label.
Vitamins and minerals have a DV—daily value.
Check the DV and the percentage of the DV—%DV. The DV is the recommended daily amount. If the single serving size of the supplement contains 5% or less of the nutrient you want, it contains a low amount. Any supplement containing 20% or more of the nutrient is considered high. If you purchase a specific supplement, not a multivitamin, that only contains 15%, you must fill the gap with food containing the nutrient or take more than one serving daily.
If it has an expiration date, check it.
The federal government doesn’t monitor supplements. Supplements are considered any product, except tobacco, that contains dietary substances, such as minerals, amino acids, vitamins, and herbs. They can be in powder, pill, or liquid form. They may be gummies, chewables, or power bars. Some companies voluntarily have a “best if used by” date, while others don’t. Expired supplements, especially vitamins and herbs, don’t become toxic like some medications. They lose potency and may taste stale. That can cause underdosing.
Save money by checking the serving size.
If you’re budget-conscious like most people, getting the most for your money is imperative. If two bottles of vitamin A capsules contain 40 capsules, but one costs $3.00 and the other costs $4.00, which one would you choose? Most people would choose the $3.00 bottle, but they’d be wrong. There is missing information that helps make the best decision. If you’re taking vitamin A and the $3 container has 900 mcg or 100% of the DV per serving, and so does the $4 one, you need to know how many capsules in a serving size. If the serving size is two for the $3 and one for the $4 one, the $4 is cheaper.
- Since the FDA doesn’t regulate supplements, look for a third-party seal of purity that reassures you that what the label says is indeed in the supplement. The U.S. Pharmacopeia, ConsumerLab.com, and NSF International are three of these outside agencies.
- Check the label for additives like fillers and binders. Hydrogenated oils increase shelf life but play havoc with your health. Some artificial coloring, like FD&C red#3 or #40, magnesium stearate, maltodextrin, carrageenan, sodium benzoate, and titanium dioxide, can also cause issues.
- You may pay more, but it may be worth it if the supplement contains whole food and not just chemicals. Check for bioavailability. The body absorbs some vitamin sources more easily than others.
- Avoid overdosing, especially minerals, fat-soluble vitamins, and protein. Too much of any supplement can be dangerous, even water-soluble vitamins. They can overwork the kidneys and cause digestive upsets.
For more information, contact us today at Wellness On A Dime Coaching