What to Consider Before Buying Supplements

Buying supplements can be tricky. Here’s what to look for before you buy:

• Pick brands with good reputations. Look for CGMP or NSF certifications.
• Don’t believe big promises. If it sounds too good to be true, it probably is.
• Read the ingredient list carefully. Check for things you might be allergic to.
• Make sure the dose is right. Too much or too little can be bad for you.
• Ask your doctor first. They know what’s best for your health.
• Look for third-party testing. This means someone else checked the product.
• Check the expiration date. Old supplements might not work as well.
• Compare prices. Expensive doesn’t always mean better.
• Research the company. See what other people say about them.
• Start with a small amount. This helps you see how your body reacts.

Reputable Brands

After thinking about what to look for in supplements, let’s talk about good brands. Picking a trusted brand is key. Some top names to know are SmartyPants, Nature Made, and Pure Encapsulations.

These companies make quality products that many people like.

SmartyPants is great for gummy vitamins. Nature Made offers good options if you’re on a budget. Pure Encapsulations works well for folks with allergies. Another cool brand is Hum Nutrition.

They give you personal vitamin tips based on a health quiz. For moms-to-be, Perelel Health makes special prenatal vitamins for each part of pregnancy. These brands care about making good stuff that helps people stay healthy.

Ingredient List

Look closely at what’s in your supplements. Good ones have stuff that fills gaps in your diet. For example, Nature Made Multi has things you might miss from fruits and veggies. Life Extension Super Omega-3 gives you important fatty acids.

These help your body work better.

Some ingredients do special jobs. MegaFood Blood Builder has iron for people who need more. Metamucil 4-in-1 Fiber helps you poop and can lower bad cholesterol. Garden of Life MyKind Organics Extra Strength Turmeric might help with swelling in your body.

Next, let’s talk about how much of these supplements you should take.

Dosage

Getting the right dosage of supplements is key. Too little won’t help, and too much could be bad for you. Your needs depend on what you eat, how you live, and your health. It’s smart to talk to a doctor or nutritionist about how much to take.

They can look at your diet and health to figure out what’s best for you.

It’s also good to check how supplements are working for you every few months. Your body changes over time, so your needs might change too. Keep an eye on how you feel and any changes in your health.

If something doesn’t seem right, talk to your doctor. They can help you adjust your dosage or switch to a different supplement if needed.

Your Doctor’s Input

Talking to your doctor about supplements is super important. They know your health best. Your doctor can tell you if a supplement is safe for you. They’ll look at your diet, health issues, and any meds you take.

This helps them give you the right advice.

Doctors can spot vitamin gaps in your diet. They might suggest prenatal vitamins if you’re pregnant. Or they could recommend other supplements based on your needs. Always ask your doctor before trying new supplements.

This keeps you safe and healthy.

Alpha-lipoic acid

Alpha-lipoic acid is a powerful antioxidant that helps fight obesity. It’s found in our bodies and some foods. A big study looked at ten other studies about this acid. They found that people who took it lost about 1.27 kg (2.8 pounds) more than those who didn’t.

This is good news for folks trying to slim down.

The studies were very careful. They used a method called “double-blind, placebo-controlled.” This means neither the people nor the doctors knew who got the real thing. It’s the best way to see if something really works.

So, we can trust that alpha-lipoic acid might help with weight loss.

Vitamin D

Vitamin D is a superstar nutrient. Our bodies make it when we get sun on our skin. But many of us don’t get enough sun these days. That’s why taking extra vitamin D can help. It keeps our bones strong and boosts our immune system.

Most folks need 400 to 2,000 IUs of vitamin D each day. If you’re low on vitamin D, you might need more. Talk to your doctor to find out what’s right for you.

Next up, let’s look at B-complex vitamins and why they matter.

B-complex vitamins

Moving from Vitamin D, let’s talk about B-complex vitamins. These are super important for your body. They help make energy and keep your brain working well. B vitamins also help make new DNA.

There are eight B vitamins in total. Each one does a special job. If you don’t get enough B vitamins, you might feel tired or sad. Good brands to try are Nordic Naturals, Thorne, and Klean Athlete.

These vitamins help with many things in your body. They’re like little workers that keep everything running smoothly.

Curcumin

Curcumin is a bright yellow compound found in turmeric. It’s known for fighting inflammation in the body. Many people take it as a supplement to boost their health. But curcumin can be hard for our bodies to absorb.

That’s why some brands mix it with other things to help.

Thorne Curcumin Phytosome is one brand that makes curcumin easier to absorb. They use a special mix called Meriva. Another option is NOW Foods Turmeric Curcumin Phytosome. It costs $33.99 for 60 servings.

To get the most from curcumin, take it with black pepper or fatty foods. This helps your body use it better. Next, let’s look at magnesium and why it’s important.

Magnesium

Moving from curcumin to magnesium, we find another key player in our body’s health. Magnesium is a super helper in our bodies. It’s great for many things, like easing headaches and helping muscles relax.

Some folks take it to feel less worried too. If you want to try magnesium, there are good options out there. Douglas Laboratories Magnesium Oxide might help with bad headaches. For muscle cramps, MegaFood Magnesium Capsules could do the trick.

SFI Health Magnesium Glycinate Complex is top-notch for worry and gets into your body fast.

Omega-3 or fish oil

After talking about magnesium, let’s swim over to omega-3 or fish oil. These fats are super important for your body. They help fight swelling and keep your heart happy. You can find them in fish or in little pills.

But don’t go overboard! The FDA says to stick to 5 grams or less of EPA and DHA from pills each day.

Omega-3s are like magic workers in your body. They can help with lots of things, from your brain to your joints. But before you start taking them, have a chat with your doctor. They can tell you if it’s a good idea for you and how much to take.

It’s always smart to get the green light from a pro before trying new supplements.

Selenium

Moving from omega-3s, let’s talk about another key nutrient: selenium. This mineral packs a punch as an antioxidant. It helps your body fight off harmful stuff. Adults need about 55 mcg daily, while nursing moms need 70 mcg.

You can get selenium from many foods. Seafood, meat, and eggs are good sources. Brazil nuts have a lot too. But be careful! Too much selenium can make you sick. It might give you bad breath or make you feel like throwing up.

So, stick to the right amount to stay healthy.

Zinc

From selenium, we move to another key mineral: zinc. This little powerhouse does a lot for our bodies. It helps our immune system fight off germs. It also aids in healing cuts and scrapes.

You can find zinc in many foods, but some people need extra help. That’s where zinc supplements come in handy. Two good choices are Thorne Research Zinc Picolinate and Nature Made Zinc.

But don’t start taking zinc on your own. Talk to your doctor first. They can tell you if you need it and how much to take. Zinc is great for health, but too much can cause problems.

Vitamin C

Vitamin C is a key player in keeping us healthy. It helps our skin stay strong and boosts our immune system. This vitamin also acts as an antioxidant, which means it fights off harmful stuff in our bodies.

Men need about 90 mg of Vitamin C each day, while women need 75 mg. You can get it from citrus fruits or take it as a pill.

But be careful! Taking too much Vitamin C can cause problems. If you take more than 1,000 mg, you might get headaches. It’s best to talk to a doctor before you start taking extra Vitamin C.

They can help you figure out how much is right for you.

CoQ10

CoQ10 is a powerful helper in our bodies. It works hard in our cells to make energy. This little wonder also fights bad stuff that can hurt us. Many people take CoQ10 to keep their hearts healthy.

It might even help stop some types of cancer. The best CoQ10 supplement for 2024 is Garden of Life Raw CoQ10. It’s safe for most folks, but it can mess with blood thinners. So, always chat with your doctor before you start taking it.

How to Stay Safe with Any Vitamin or Supplement

Vitamins and supplements can be tricky. Let’s look at some ways to stay safe when using them.

1. Read the label. Check what’s inside and how much to take.
2. Talk to your doctor. They know what’s best for your health.
3. Buy from trusted brands. Good companies follow rules to keep you safe.
4. Don’t take too much. More isn’t always better with supplements.
5. Watch for side effects. If you feel odd, stop taking it and call your doctor.
6. Keep track of what you take. Write down all your pills and doses.
7. Don’t mix with drugs. Some supplements can mess with your meds.
8. Store them right. Keep pills in a cool, dry place away from kids.
9. Check for recalls. Sometimes bad batches get pulled from stores.
10. Be careful online. Not all internet sellers are honest about what’s in their pills.

Next, let’s talk about some vitamins and supplements you might want to skip.

5 Vitamins and Supplements You May Want to Skip

Now that we know how to stay safe with vitamins, let’s look at some we might want to avoid. Not all supplements are good for everyone. Here’s a list of five vitamins and supplements you may want to skip:

1. Calcium: Too much calcium can cause kidney stones. It may also raise the risk of heart problems. Most people get enough calcium from food.
2. Fiber supplements: These can cause bloating and gas. They might also block the body from absorbing some medicines. Eating more fruits and veggies is a better way to get fiber.
3. Green tea extract: This can harm your liver. It’s safer to drink green tea instead of taking pills.
4. Melatonin: Long-term use can mess up your sleep cycle. It’s better to improve your sleep habits naturally.
5. Weight-loss supplements: These often don’t work well. Some can even be dangerous. Eating less and moving more is safer for weight loss.

Calcium

Calcium is super important for our bodies. It’s the most common mineral we have! Adults need 1,000 mg every day. But women over 50 need more – about 1,200 mg daily. Calcium helps keep our bones strong and healthy.

Not getting enough calcium can cause problems. It might lead to weak bones, which is called osteoporosis. That’s why many people take calcium pills. But you can also get calcium from food.

Dairy products like milk, cheese, and yogurt are full of it. Some leafy greens have calcium too. It’s best to talk to a doctor before taking any new pills.

Fiber

Moving from calcium to fiber, let’s talk about another key nutrient. Fiber is super important for our bodies. Sadly, most people don’t eat enough of it. In fact, less than 1 in 10 U.S. adults get the fiber they need each day.

Fiber does a lot of good things for us. It helps our gut stay healthy and keeps us regular. It can even lower our cholesterol. If you can’t get enough fiber from food, you might try a supplement.

Tomorrow’s Nutrition Sunfiber is a good choice. It has no taste and is low FODMAP, which means it’s easy on your tummy.

Green tea extract

Green tea extract is a popular supplement. It comes from green tea leaves. Many people use it to help with weight loss and health. The extract has good stuff called polyphenols. These fight damage in your body.

It also has some caffeine, which can boost your energy. Some folks think it helps them burn fat faster.

Not all green tea extracts are the same. Vitanica Green Tea Extract Plus got a top score in a review. But Irwin Naturals Triple-Tea Fat Burner didn’t do as well. It’s smart to check ratings before you buy.

Always talk to your doctor before taking any new supplement. They can tell you if it’s safe for you.

Melatonin

Moving from green tea, let’s talk about a sleep helper. Melatonin is a hormone our bodies make. It tells us when it’s time to sleep. Some people take melatonin as a pill to help them fall asleep faster.

Nature’s Bounty Melatonin is seen as the best choice by many. But be careful! Start with a small amount. Only use it now and then, not every night. It’s good for jet lag or times when you can’t sleep.

Your body makes melatonin in a small gland in your brain. If you want to try it, ask your doctor first.

Probiotics

Probiotics are tiny living things that help your gut. They’re good bacteria that live in your belly. Culturelle Digestive Daily Probiotic is a top choice for many people. It helps keep your tummy happy and healthy.

Some folks like Ritual Synbiotic+ because it has three types of gut helpers. If you have loose stools, Florastor Daily Probiotic might be best for you. It has a special kind of yeast that can stop diarrhea.

These little helpers can boost your immune system too. Next, let’s wrap up what we’ve learned about supplements.

Bottom Line

Supplements can help you stay healthy. But not all are good for you. Always talk to your doctor first. Pick the right ones for your needs. With care, supplements can be a great way to boost your health.

For more health and wellness tips, check out our guide on the Top 10 Workout Gear You Need in Your Routine.