By Dr. Leah Hollon, ND, MPH

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August 30, 2018

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The supplement industry in the United States is one of the fastest growing in the world. This can make buying supplements more complicated than we would like.

Finding the right supplement involves determining the quality of the product, which may or may not be reflected in the price. Buying an ineffective supplement can be easily avoided: when it comes to choosing the best supplement to fit your needs, the key is in the label. And with a little sleuthing, you’ll be able to select the highest quality product available. Here are seven simple steps to help you out:

#1 – Ask yourself: Do the front and back labels match?

This sounds incredibly basic, but it really is the best first step before delving any deeper into the supplement itself. You will come across supplements on occasion where the information on the front says something quite different from what is on the back. So compare the front and back of the supplement label to understand whether or not it is what it claims. If not, be sure to bypass that particular option.

#2 – Check out the “Other Ingredients” section of the label.

Once you’ve checked to see that the front and back labels match, you’ll want to scan down to the “other ingredients” section of the back label to see what precisely was put into the supplement aside from the main herb. This is where you’ll want to get especially nit-picky. The smallest amount of other ingredients tends to be the better option. This means limited artificial flavors, artificial colorings, and staying away from multiple preservatives or additives. More importantly, you’ll need to determine if you are capable of ingesting the list of other ingredients, taking into account any allergies or intolerances.  Better supplements will provide specific allergens that are absent from the item. For example, it may say, “This product contains no soy, no dairy, no gluten.”

#3 – Find the lot number, expiration and/or manufacturing date.

Another step that sounds incredibly basic, but is a vital tool for finding an acceptable supplement. Figure out when the product was made or expires so you don’t end up with an ineffective product. The lot number and expiration/manufacturing date should be clearly visible on the supplement’s container. (Better yet, it should have a barcode.) You may find some supplements that lack this information, data that is crucial for quality assurance. If you don’t find this information on a supplement, steer clear.

#4 – Read the directions and dosage.

Believe it or not, it is not required for directions to be on supplements. So be sure to check for ones that do, as they ensure better safety. Ideally, each supplement will have directions for ingestion, as well as the strength and number of servings supplied. By comparing multiple options, you may find that some provide a stronger dosage with fewer capsules, the opposite, or even somewhere in between. Contrasting this information with the price can help you determine the best value for your dollar.

#5 – Determine if the manufacturers are padding the label with “fluff.”

There are plenty of little tricks manufacturers will use to distract you from a higher quality product. But there are tools to help you investigate your way past these techniques. The first tool is checking the price. Is the supplement cheaper? In general, a supplement that is cheaper in price often means it is cheaper in quality control and will typically contain fewer active ingredients. The second tool is to check the amounts of what is in the supplement. Is the active ingredient well-sourced? Have the manufacturer’s added trace amounts of ingredients that may look good on the label but are not therapeutic? What unit of measurement is each label utilizing? Also, some manufacturers may add extra ingredients that are in fact irrelevant to the supplement. You may also find a label which lists out separate parts of a single ingredient, making it seem like there’s more than there is within the supplement. Be wary, too, of what are called “proprietary blends.” These can quite often be used to hide the exact quantity and quality of the supplements used. A better label will break down each ingredient separately, as opposed to grouping multiples together.

#6 – Understand the herb and its proper usage.

A basic understanding of herbs is crucial when selecting an herbal supplement. It’s best to go in knowing which herb you need and why it will be most effective in your current situation. The more you know, the better you’ll be able to determine the best option. Firstly, know that not all herbal administrations are equal. Each herb is different. Some lose potency when exposed to air, for example. You may consume an herb as a tea, tincture, or capsule. Each of these alters how the herb affects your body. Secondly, know that not all parts of the plant are used or have the same effect. Some supplements may only use the root or leaf for therapy, while others use the whole plant for full effect.  Thirdly, standardized extracts and components are useful information for comparisons. Once you know what a good supplement is, you can use it as a gold standard to compare others to.

#7 – Figure out if any of the information is misleading or even false.

The final step! To do this, it’s essential to know what is permissible according to the FDA and what is not. The following are three basic types of claims that are legally permitted on a supplement bottle:

1. Nutrient content claims to characterize the level of vitamins and minerals in the product (eg, “a good source of Vitamin C,” or “high in antioxidants”)
2. Structure/function claims to describe the basic benefits of the product on a particular structure or function in the body (eg, “helps support healthy joints,” “maintain strong bones”)
3. FDA-approved health claims or qualified health claims that describe the relationship between a substance and reduced risk of a disease (such as calcium and vitamin D in relation to osteoporosis).  Source: Council for Responsible Nutrition (“Roadmap for Retailers: Safely Navigating What You Say About Dietary Supplements”)

Claiming that a supplement will cure an ailment is unacceptable. This type of label should be reported and avoided. Knowing what information is misleading or even false will help you make wiser choices when selecting a supplement. 20% of supplements were providing false claims about their products in 2012.

By following these seven steps, you’ll ensure you don’t fall into these marketing traps, and instead enjoy a more effective supplement experience.

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.