How to Choose High Quality Supplements?

In today’s fast-paced world, choosing the right supplement can be challenging. With so many products on the market, understanding what to look for can help you choose effective and safe options that genuinely support your health. Here’s a detailed guide to help you select high-quality supplements that maximize the benefits to your well-being.

Do You Need a Supplement?

With our busy and intense lifestyles, achieving a perfectly balanced diet has become more challenging than ever. Even the most health-conscious individuals know how time-consuming and difficult it can be to maintain a diet packed with all the essential nutrients every day. The modern food landscape further complicates this issue. The use of farming enhancers and fertilizers often results in fruits and vegetables that look vibrant but may be lacking in nutritional density. Water filtration techniques, while necessary for purification, often strip water of essential minerals, and added chemicals can impact its quality. To make matters worse, much of the produce in local stores has travelled long distances and been stored for extended periods, leading to diminished nutrient levels by the time it reaches our tables.

Given these challenges, supplements have become an indispensable tool for filling nutritional gaps. Many people find that even with healthy eating habits, they struggle to achieve adequate levels of essential vitamins and minerals. Supplements provide a convenient, reliable way to ensure you’re getting the nutrients your body needs to thrive.

There are several reasons why someone might choose to use supplements:

• Age-related Needs: Nutrient absorption can decrease as we age, especially for vitamins like vitamin D and B12.
• Medication Use: Certain medications, such as proton pump inhibitors (PPIs), may reduce the absorption of specific nutrients like vitamin B12.
• Health Conditions: Chronic conditions like celiac disease can damage the gut, impairing nutrient absorption and leading to deficiencies.
• Dietary Restrictions: People with food allergies or on restrictive diets may struggle to get all the nutrients they need from food alone.
• Plant-based Diets: Those following vegan or vegetarian diets may not get enough vitamin B12, which is primarily found in animal products.
• Pregnancy: Women who are pregnant or trying to conceive are often advised to take a folate supplement (preferably in the form of methylfolate) to support healthy foetal development.

A comprehensive blood test can help you determine if you have any deficiencies. Always consult a healthcare provider before beginning any new supplement regimen, especially if you have underlying health conditions or are on medication.

Choosing a High-Quality Supplement: What to Consider

1. Ingredient Transparency

High-quality supplements should have a clear, transparent ingredient list. Look for products without unnecessary fillers, artificial colours, or preservatives that could inhibit nutrient absorption. Always read labels to confirm the product is free from common allergens and non-essential additives. Prioritise supplements that are:

• Gluten-free
• Dairy-free
• Free from artificial preservatives and colourings
• GMO-free

This step is particularly important for those with food sensitivities or allergies.

2. Select Bioavailable Nutrient Forms

Bioavailability is the extent to which a nutrient can be absorbed and used by the body. Choosing supplements that use the most bioavailable forms of vitamins and minerals can greatly improve their effectiveness:

• Folate vs. Folic Acid: Folic acid is synthetic and must be converted in the liver to become active. However, Methylfolate (5-MTHF) is already in a form the body can use, ensuring better absorption.
• Vitamin B12: Opt for methylcobalamin, the active form of B12, for improved absorption compared to cyanocobalamin, which needs to be converted by the body.
• Vitamin B6: Pyridoxal 5-Phosphate (P5P) is the active form that the body can directly utilise, unlike pyridoxine HCl, which requires metabolic conversion.
• Vitamin C: Sources like Acerola Cherry extract are more bioavailable than synthetic ascorbic acid, offering enhanced absorption thanks to accompanying co-factors. Also, look out for liposomal vitamin delivery which enhances absorption and protects the nutrients.

3. Dosage Matters

More isn’t always better. While supplements can help bridge nutritional gaps, excessive intake of certain vitamins can lead to adverse effects, such as vitamin D toxicity. Given than vitamin D is fat soluble it can accumulate in our body, therefore it is important to have a regular vitamin D blood test to ensure that you stay on top of your levels.  

4. Quality vs. Cost

While high-quality supplements often come with a higher price tag, they usually provide more bioavailable forms of nutrients and contain fewer fillers. Investing in better-quality supplements can ensure that you are getting the best possible benefits for your health. Choose a product that fits your budget but doesn’t compromise on quality.

5. Source and Sustainability

To reduce your carbon footprint and support sustainable practices, check where your supplements are made and how their ingredients are sourced. Products produced locally or through sustainable practices align better with eco-friendly values.

Practical Tips for Supplement Use

• Stay Consistent: Set reminders to take your supplements daily.
• Consult an Expert: If unsure which supplements are right for you, seek advice from a qualified nutritionist.

Due to modern agricultural practices, dietary challenges, and the demands of contemporary life, supplements are more important than ever for maintaining health. By choosing supplements with bioavailable forms, you can ensure better absorption and effectiveness. Always prioritise quality, transparency, and appropriate dosage to make the most of your supplementation routine. Also, something to keep in mind: food supplements can help fill in nutritional gaps in any person's diet, but they should not replace eating a healthy diet.