A Quick Guide to Using Supplements Safely

Nutritional supplements have become increasingly popular for individuals seeking to improve their well-being. If and when one is considering incorporating supplements into their wellness routine, our Registered Dietitians recommend approaching with caution and appropriate education about their safety. In this blog post, we'll delve into the topic of supplement safety, exploring key considerations and offering practical advice to help you make informed choices for your health.

Understanding the Purpose of Supplements: Supplements are intended to complement an adequate, balanced, and varied eating pattern to help fill any potential nutritional gaps. Supplements should not be used in replacement of healthy eating habits. They are available in various forms, including vitamins, minerals, herbs, botanicals, amino acids, and more. Understanding the purpose of supplements is vital to make appropriate choices and set realistic expectations.
Consultation with Healthcare Professionals: Before incorporating any new supplement into your routine, it's wise to consult with a healthcare professional, such as your physician or registered dietitian. They can provide personalized advice based on your specific health needs, potential interactions with medications, and any underlying conditions you may have.
Research and Quality Control: Supplement safety relies heavily on the quality and reliability of the products themselves. Research different brands and manufacturers to ensure they adhere to good manufacturing practices (GMP) and have a reputation for producing high-quality supplements. Look for certifications from independent third-party organizations like NSF International or the US Pharmacopeia (USP). These organizations test supplement products to verify content and also review their manufacturing practices for safety. For athletes, it’s important to make sure supplements are approved for sport. Look for products that are NSF Certified for Sport or are verified by Informed Sport.

Reading Labels and Ingredients: Carefully read the labels of supplement products to understand what you're consuming. Look for clear ingredient lists and appropriate dosages. Pay attention to potential allergens and avoid products with excessive fillers, proprietary blends, artificial colors, or unnecessary additives. Be cautious of misleading claims or promises that sound too good to be true.
Recognizing Red Flags: Certain red flags should prompt caution when considering a supplement. Beware of products claiming to be a "miracle cure" or offering instant results. Be skeptical of supplements marketed primarily through testimonials or anecdotal evidence. If a product lacks scientific evidence or has limited research supporting its claims, it's essential to exercise caution.
Potential Interactions and Side Effects: Supplements, especially when combined with medications or other supplements, can have potential interactions or side effects. Research and consult with professionals to identify possible risks or conflicts. Inform your healthcare provider about any supplements you're taking to ensure they align with your overall health plan.
Recommended Dosages and Overdosing: Adhering to recommended dosages is crucial for supplement safety. Avoid exceeding the recommended intake, as high doses of certain nutrients can be harmful. Remember, more isn't always better when it comes to supplements. Stick to the instructions provided on the label or follow your healthcare professional's guidance.
Product Storage and Expiration Dates: Proper storage is essential to maintain the integrity and efficacy of supplements. Store them in a cool, dry place away from direct sunlight or moisture. Check expiration dates regularly and discard any expired or outdated products. Using expired supplements may reduce their effectiveness or pose potential risks.

To summarize, supplement safety requires a responsible and informed approach. Educating yourself about the purpose, quality, and potential risks associated with supplements is crucial to making wise choices for your health. Remember to consult healthcare professionals, read labels diligently, and prioritize well-researched and reputable products. By following these guidelines, you can navigate the world of supplements confidently and prioritize your well-being. Our Registered Dietitians at Experience Momentum enjoy helping clients identify what supplements might be of benefit and help clients find the highest quality supplements. Learn more about our services here .

Written by Emily Kinlaw | Registered Dietitian Nutritionist, RDN, CD at Experience Momentum