Just like many people at the new year, you've resolved to get healthier, by choosing a better diet, exercising more, and taking supplements. Great! It is always the right time to start making some of these changes. But don't be led astray by the numerous ads you see around this time of year. We'd all like to think that sitting on the couch eating a special diet food or supplement will do the trick, but we know that it won't. Let common sense guide you: if it's sounds too good to be true, it probably is.
When choosing supplements, it's a good idea to do some research as you would for any other health issue. Supplements do work, if you find the right one from a reputable company and take it in the correct dosage. If used appropriately, they can be safe and even be cost-effective. But because people have no guidance in choosing supplements, they often find them to be ineffective, confusing, expensive, and dangerous. One reason for this is the vast difference between the drug and supplement industries.
It’s difficult to compare the neutraceutical and pharmaceutical industries: the supplement industry has thousands of permutations of herbal, vitamin, and nutrient products from hundreds of companies. The pharmaceutical industry, which generates billions of dollars and influences our entire society, produces a few hundred different medications from a few major companies. There’s a few thousand people who know how to treat with supplements and herbs (naturopathic doctors, herbalists, and some other alternative health care providers), but half a million medical doctors in this country, not to mention other allopathic providers. Even with growing amounts of money going into supplement research, there is 100 times more going into pharmaceuticals. So there are thousands of products that nobody knows how to use properly, but many people know how to sell. Top that off with little regulation over the entire neutraceutical industry, and you have a huge potential for abuse. For preventing or treating a specific issue, it's best to find some guidance such as a naturopathic doctor or other properly-trained alternative provider. But if you are looking just to add a few supplements or herbs for general wellness, you can successfully navigate the maze of products out there, if you arm yourself with the right information. Here's 10 principles to help make the process a little easier:
Know your source. For most people, buying in store is the best way to start. You have the advantage of being able to see the product and compare it to others. There are many excellent brands available in health food stores, and the staff are often knowledgeable about the products. Legally, health food store clerks cannot diagnose nor treat diseases, nor give dosages or reasons beyond what's on the label. If you require more information than this, they should be able to direct you towards a resource or healthcare provider who can help you. The bonus is these stores offer natural foods and other essentials for natural living, also.
Avoid mail order & internet. Unless you are looking for a particular product, it's riskier. The quality of many mail-order only brands and infomerical products is often poor, and you sacrifice service for the minimal savings. Ditto for multilevel marketing products.
Know your ingredients. Herbs and nutrients have multiple usages, unlike drugs. But if you are looking to treat a particular condition, there will be herbs that are known for treating that condition, and you can find books or research on them.
Pick absorbable products. Capsules are usually more absorbable than tablets, but avoid chewable or liquid forms (except herbal tinctures) for adults unless necessary, because they can break down tooth enamel or cause digestive upset.
Pick absorbable forms. For vitamins and minerals, there are various forms you can get them in; pick the one that’s most absorbable. For instance, calcium in cheaper supplements is usually calcium carbonate, which is 20% absorbed. On the other hand, calcium citrate is 70-80% absorbed, so even though it is more expensive, you get more from it.
Know what you are getting in your supplement. Avoid proprietary blends, because these usually are full of cheaper items and have little of the better ingredients. Good supplements list exactly what is in their supplement.
Beware of "pixie dust". This is a small amount of an ingredient added to make the formula look better, but in amounts that will have no effect. Look at what a therapuetic dosage is for an item and compare it to how much a formula contains. With a common dose of calcium being 1000 to 1200 mg, is 5 mg really going to do that much? Probably not.
Know your brands. We’ve all heard of the top multivitamins, but that doesn’t make it a good product. When I discuss supplements, I rate them from 1 to 10 in quality. Most vitamins from a warehouse store or drugstore are a 2 or 3, because of absorbability, amounts, and forms of the nutrients in them. Physician-only and health food store brands rank higher on average.
Pay the middle price. Like most other products, the quality of the product is reflected in the price. If a supplement is much lower priced that equivalent ones, you are probably sacrificing quality. If it's much higher, you are probably paying for the product's marketing or novel production method.
Find a natural healthcare provider, such as a naturopathic physician (www.naturopathic.org). Besides providing individualized advice, many carry supplements that are a physician-only brand. These are usually the best quality.
Be vigilant in your research by finding trusted books or websites, and cross-reference them. By learning how to make good choices when it comes to taking supplements and herbs, you are not only becoming healthier, but you are becoming a pro-active participant in your care.