Expert Tips: Master the Art of Choosing the Perfect Supplement

Meghna Pandey
Aug 8, 2024
3 min read

Key Factors to Consider When Choosing a Supplement, According to Dietitians

Surprisingly, there are likely over 100,000 dietary supplements on the market today. This estimate is rough because the supplement industry isn't regulated like food by the Food Safety and Standards Authority of India (FSSAI). While some databases exist for voluntary product registration, participation isn't mandatory. A significant portion of Indian adults regularly take supplements, but are they always safe? Here, we'll explore why supplements can be tricky and what to consider before purchasing one.

What Are Supplements?

A dietary supplement is a product intended to be ingested in various forms: pills, capsules, gummies, liquids, or powders. They contain dietary ingredients like vitamins, minerals, herbs, amino acids, or a combination of these. Supplements are meant to complement your diet, helping you meet your daily nutrient goals when diet alone isn't enough. They can be particularly useful for those on special diets or with specific food allergies.

What to Consider When Choosing a Supplement

The main issue with dietary supplements is their lack of stringent regulation. The FSSAI oversees supplements but doesn’t review products before they hit the market. This means anyone can create and sell a supplement without registering it or proving its effectiveness. The FSSAI only takes action if a supplement is deemed unsafe or mislabeled, usually based on consumer reports. Here are seven key factors to consider:

Consider Your Dietary Needs: Supplements aren't one-size-fits-all. Assess your dietary needs and be aware of potential allergens. Supplements often contain multiple ingredients, including fillers, binders, preservatives, sweeteners, and flavourings. Ensure the supplement aligns with your dietary restrictions or preferences.
Quality and Safety: Opt for high-quality supplements, as poor-quality ones can pose risks. Look for brands that are third-party tested and carry seals like NSF, USP, or Consumer Lab. These certifications ensure the ingredients are as listed, the label is accurate, and the product is free from harmful substances.
Ingredient Transparency: Avoid supplements with bold, unsubstantiated health claims. Be cautious of terms like “proprietary blend” or “formula,” as these don't specify ingredient amounts. This lack of transparency can be misleading and potentially dangerous.
Allergen-Friendly Options: Check for third-party testing, certifications, and seals, especially if you have food allergies. Organic and non-GMO certifications can also guide your choices, though organic supplements don't necessarily add safety or effectiveness.
Assessing Nutrient Needs: More isn’t always better. Some nutrients have a "tolerable upper limit," and exceeding it can be harmful. Supplements should act as a safety net, not a primary source of nutrition. Always prioritise getting nutrients from whole foods.
Best Forms: The best form of a supplement depends on your needs. Liquids, chewables, gummies, or powders may be easier for those who struggle with pills. Consider how nutrients interact—some need fats or other nutrients for optimal absorption. Consult with a healthcare provider for personalised advice.
Get Your Doctor’s Approval: Always check with a healthcare provider before starting any new supplement. Ask questions about the supplement’s benefits, dosage, timing, form, potential side effects, and interactions with other medications or supplements.
Look for Quality Seals or Third-Party Certifications: Seek out quality seals or third-party certifications when choosing supplements. Programs like NSF International, UL, USP, Informed Choice, and Banned Substances Control Group rigorously review and certify products. A seal from these certifiers indicates the supplement has passed stringent testing. However, the absence of a seal doesn't necessarily mean the product is of poor quality.

Who Should Avoid Supplements?

Pregnant and breastfeeding women, young children, and individuals with preexisting medical conditions should be particularly cautious with supplements. Always discuss potential drug interactions with your healthcare provider.

The Bottom Line

Dietary supplements can help fill nutritional gaps but shouldn't replace a healthy diet. Choose supplements carefully, follow these considerations, and consult with your healthcare provider to make informed decisions.