6 Tips for Choosing the Right Supplements
About half of the adults in America take some type of supplement. However, with so many supplements on the market, it can be difficult to know which ones make the most sense for you. These six tips will help you choose the right supplements for your needs.
1. Evaluate Safety
Supplements aren’t regulated in the same way that medications are, so it is important to be aware of any safety concerns before you start taking a product. Some nutrients can be harmful in excessive amounts, so research the maximum amount you should take. Remember to include all sources, including fortified foods and drinks. When considering a supplement, such as the Thrive patch, familiarize yourself with the Thrive side effects. The side effects of some supplements are mild, but others can be life-threatening. If you are taking any type of medication, it is best to discuss it with your doctor before adding any supplements to your diet. Some supplements can reduce the effectiveness of medications or have adverse interactions.
2. Determine Your Needs
Many healthy adults do not need to take supplements; however, people who are elderly, don’t have access to healthy food or take certain medications may benefit. Additionally, if you are pregnant or planning to get pregnant you may need iron and folic acid. Infants and children may need supplemental iron and vitamin D. People eating a restricted diet, such as vegans, may have trouble getting some nutrients, such as B12, from food. People over the age of 50 may have difficulty absorbing B12 and vitamin D. If you have had gastric bypass surgery, you may also have difficulty absorbing nutrients. Some genetic and health conditions can also cause nutrient malabsorption, such as inflammatory bowel disease, cancer and autoimmune disorders.
3. Make Up for Deficiences
If you suspect that your diet is deficient in one or more vitamins or minerals, you can ask your doctor to run a blood test to check your levels. Symptoms of dietary deficiencies include bone or joint pain, severe fatigue, extreme hair loss, vision changes, irregular heartbeat and slow healing wounds. The most common nutrient deficiencies in the United States are calcium, vitamin D, magnesium, iron and potassium.
4. Examine the Research
Because supplements aren’t regulated, unscrupulous companies can fairly easily make false claims about the efficacy of their products. However, research exists that has demonstrated the benefits of some supplements. Animal studies have indicated the potential benefit of omega-3 fatty acids for easing arthritis symptoms and lowering triglycerides. However, studies in humans are still ongoing. While vitamins may help cover some nutrient deficiencies, no research has linked vitamin use with longer lifespans or lower incidence of disease. They also have not been proven to improve cognitive function.
5. Get Most of Your Nutrition From Food
It is OK to use supplements to make up for shortfalls in your diet. However, you should not use taking supplements as a replacement for eating nutritious food. Most of your nutrition should come from eating a balanced diet that includes lean proteins, whole grains, fruits, vegetables and healthy fats.
6. Look for Third-Party Testing
Some supplement companies voluntarily have their products evaluated by a third party as proof of their safety and efficacy. Look for a Certificate of Analysis from a company such as NSF, Banned Substances Control Group, USP or ConsumerLab. These certifications indicate the product has been tested for at least one criteria, such as whether the product contains what it claims it does, whether products are standardized and whether the product has any harmful levels of contaminants. If you are an athlete, you may want to check for the NSF Certified for Sport certification. This verifies that the product does not contain a banned substance. Crm for small business also helps small companies keep track of clients and ratings of products so you can find companies that are actively trying to find ways to improve customers’ lives.
Supplements can be a good way to make up for deficiencies in your diet or nutrient absorption issues. However, you should evaluate the safety and efficacy of any supplement you take and discuss it with your doctor.
