Thinking about taking supplements to jump-start your health goals? Because supplements aren’t tightly regulated before hitting the market, consumers need to do their research before buying to ensure they get the best quality supplements without overpaying.A 2023 laboratory analysis led by Pieter Cohen, of the Cambridge Health Alliance, found that 22 out of 25 the tested melatonin gummy products sold as sleep aids were incorrectly labeled. Researchers found that one of the mislabeled products contained 347% more melatonin than what was listed on the label. Another product was found to not contain any melatonin, but did contain 31.3 mg of cannabidiol, or CBD. While ingesting more vitamins may sound healthy, mega-dosing on supplements like vitamins D, E and K can be toxic, and in some extreme cases, cause death, according to Registered Dietitian and Good Housekeeping’s Nutrition and Health Lab Director Stefani Sassos. Certain supplements can also interact with your medications, Sassos said.So, how much do we really need? According to Sassos, the average healthy person does not need a ton of supplements. “The average healthy person probably doesn’t need a ton of supplements, or as many as they’re currently taking or interested in,” Sassos said. “I think most people can benefit from a multivitamin. I think it’s a great insurance policy. You don’t have to get anything super expensive.” To find out what supplements you actually need, Sassos recommends checking with your doctor and getting your bloodwork done. When looking for the right supplement, use the “ABC system” created by Sassos. A = Assess Your NeedsThe first step before buying any supplement is to talk to your health care provider and get your blood work done, Sassos said.”If you just need one nutrient per your bloodwork from your doctor, you might not necessarily need some fancy combination of other nutrients that are just going to jack up the price,” Sassos said. B = Be InformedWhen you’re eyeing a supplement, make sure you’re picking products that have third-party certification logos. Sassos recommends third-party testing certifications by the National Sanitation Foundation (NSF) and the United States Pharmacopeia (USP). Third-party certification labels are especially important for protein powders and gummies. “Manufacturers are known to pump up those vitamins with a ton of the nutrient so that it lasts till the end of that expiration date,” Sassos said. “So it could have ten times the amount of a nutrient that it says on the label.” C = Check the LabelLastly, check the label and take note of the active ingredients, the additives, and the fillers to make sure it is safe for you to consume. Buying supplements onlineWatch out for counterfeits when buying supplements online. Shop directly from the brand’s website. If you’re buying on Amazon or Walmart, verify the supplement is being sold by the brand or an authorized reseller of the brand. Also, check product reviews for reported problems.
Thinking about taking supplements to jump-start your health goals?
Because supplements aren’t tightly regulated before hitting the market, consumers need to do their research before buying to ensure they get the best quality supplements without overpaying.
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A 2023 laboratory analysis led by Pieter Cohen, of the Cambridge Health Alliance, found that 22 out of 25 the tested melatonin gummy products sold as sleep aids were incorrectly labeled. Researchers found that one of the mislabeled products contained 347% more melatonin than what was listed on the label. Another product was found to not contain any melatonin, but did contain 31.3 mg of cannabidiol, or CBD.
While ingesting more vitamins may sound healthy, mega-dosing on supplements like vitamins D, E and K can be toxic, and in some extreme cases, cause death, according to Registered Dietitian and Good Housekeeping’s Nutrition and Health Lab Director Stefani Sassos.
Certain supplements can also interact with your medications, Sassos said.
So, how much do we really need?
According to Sassos, the average healthy person does not need a ton of supplements.
“The average healthy person probably doesn’t need a ton of supplements, or as many as they’re currently taking or interested in,” Sassos said. “I think most people can benefit from a multivitamin. I think it’s a great insurance policy. You don’t have to get anything super expensive.”
To find out what supplements you actually need, Sassos recommends checking with your doctor and getting your bloodwork done.
When looking for the right supplement, use the “ABC system” created by Sassos.
A = Assess Your Needs
The first step before buying any supplement is to talk to your health care provider and get your blood work done, Sassos said.
“If you just need one nutrient per your bloodwork from your doctor, you might not necessarily need some fancy combination of other nutrients that are just going to jack up the price,” Sassos said.
B = Be Informed
When you’re eyeing a supplement, make sure you’re picking products that have third-party certification logos. Sassos recommends third-party testing certifications by the National Sanitation Foundation (NSF) and the United States Pharmacopeia (USP).
Third-party certification labels are especially important for protein powders and gummies.
“Manufacturers are known to pump up those vitamins with a ton of the nutrient so that it lasts till the end of that expiration date,” Sassos said. “So it could have ten times the amount of a nutrient that it says on the label.”
C = Check the Label
Lastly, check the label and take note of the active ingredients, the additives, and the fillers to make sure it is safe for you to consume.
Buying supplements online
Watch out for counterfeits when buying supplements online. Shop directly from the brand’s website.
If you’re buying on Amazon or Walmart, verify the supplement is being sold by the brand or an authorized reseller of the brand. Also, check product reviews for reported problems.
