Buying Supplements in Today's Supplement Industry

By Bonnie Jenkins, Advanced Natural Medicine

Been shopping for supplements lately? If so, you know that it’s easy to feel overwhelmed when flipping through a supplement catalog or walking through the aisles of your local health food store. Hundreds of items beg for your attention, all making claims that they’ll fix whatever ails you. So what should you take? And how can you tell if you’re actually getting what you pay for? Here are a few things you need to know to get the most from those vitamins, minerals and herbs.

Maximize Your Multi

Health experts don’t agree on much. But a few years ago, studies began to surface from a variety of top research universities showing that multivitamins do indeed reduce the risk of chronic disease. Multivitamins are so effective that some experts estimate that, if every American over the age of 65 took one daily, the United States could save $1.6 billion in Medicare expenses over the next five years. Even the conservative Journal of the American Medical Association has stated that all adults should take a multivitamin every day. It doesn’t get more mainstream than that!

But don’t think that your multi will wipe out the damage done by jelly doughnut or soda you indulge in every day. Multivitamins aren’t designed as a substitute for a good diet. Instead, they are supposed to complement it by providing at least the minimum levels of key vitamins and minerals. And multivitamins contain micronutrients that you may not be getting from the foods you eat.

So what should you look for when you are shopping for a multi? First, make sure that your multi contains all 12 essential vitamins (vitamins A, B-6, B-12, biotin, C, D, E, folic acid, niacin, pantothetic acid, riboflavin and thiamin) at levels that meet or exceed the daily value set by the government. And, even though most of us just call it a multivitamin, it should contain minerals too, especially calcium, magnesium, manganese, potassium, selenium and zinc. Multivitamin manufacturers often add other ingredients to address specific needs. For example, they may add lutein and zeaxanthin for eye health or phosphatidyl choline for brain and liver support. Herbs and food extracts are also finding their way into many formulas – a bonus for your health.

Although most multivitamins contain at least the minimum amount of nutrients – and a growing number go well beyond that – one problem I’ve found with many of the products on the market today is that they also contain iron. Since iron is in many foods, you’re likely getting sufficient levels and excess amounts can lead to the production of free radicals. In general, men and postmenopausal women should never take a supplement containing iron, so check the label before you buy.

Quality Counts

Whether you are just taking a multivitamin or targeting a certain condition or body system with specific nutrients or herbs, be aware that not all supplements are created equal. The supplement industry consists of hundreds of manufacturers purchasing ingredients from thousands of suppliers who, in turn, formulate the ingredients into tens of thousands of products.

While the vast majority of supplement manufacturers are responsible, a handful are simply in it to make a quick buck. You can often spot these less-than-reputable companies by their questionable health claims. If a supplement promises to “cure” a health condition like heart disease or cancer you can bet that it’s too good to be true. Claims like this usually raise concerns from industry officials and government regulators. But getting these products off the market can take months, even years. In the meantime, hundreds of consumers can be snookered out of thousands of dollars for supplements that don’t deliver on their promises.

Imported supplements may be of even more concern. Various manufacturers and consumer groups have reported finding pesticides, herbicides, heavy metals and other contaminants in imported products. One men’s virility supplement was found to be spiked with the drug Viagra; another product claiming to be a “natural steroid” was laced with pharmaceutical steroids.

Fortunately most folks in the supplement industry take product safety and purity seriously. During the past decade, supplement makers have worked cooperatively to develop standards known as Good Manufacturing Practices (GMPs), which control how products are made and tested. Most manufacturers also either independently test their supplements or authenticate the purity and strength of the raw ingredients that go into their products.

This growing emphasis on quality control is good news for those of us who rely on supplements as part of a healthy lifestyle. And a reputable supplement manufacturer will be happy to let you know that steps they take to ensure that their product delivers what it says it does.

One Last Thing ...

Buying supplements from a manufacturer you trust is only half the battle. Taking them properly can ensure that you’re getting all the benefits they offer:

Learn all you can about the supplement you are planning to take. Be particularly aware of any contraindications or drug interactions associated with the supplement.

Store supplements in a cool, dry place. Check the expiration date periodically to make sure they are still potent.

Timing is everything. Some supplements like calcium need to be taken in divided doses (i.e. two or more times a day) since your body can only absorb a limited amount at any one time.

Always take your supplements with food. Taking them on an empty stomach can cause stomach upset and may prevent the absorption of fat-soluble nutrients.

Tell your doctor about every supplement you are taking. This is especially important if you are scheduled for surgery. Some herbs can interfere with anesthesia or cause excessive bleeding.

This Just In ...

Life can be especially grim for women in the late stages of breast cancer. But researchers at Michigan State University have found that one form of complementary therapy can help them cope.

In an eight-week pilot study, researchers from MSU’s College of Nursing tested three different complementary therapies – reflexology, guided imagery and reminiscence therapy, in which women recall times in their lives when they’ve met and overcome challenges. Of those three, reflexology proved to be the most effective.

Women receiving chemotherapy for late-stage breast cancer face myriad physical and emotional issues. Reflexology – which is a specialized therapy that applies firm pressure to certain parts of the foot – helps women adjust better to their treatment. The researchers found that the women experienced a decrease in depression and anxiety, along with a marked improvement in their quality of life.

While the researchers are planning a more detailed clinical trial of the therapy, if you or someone you love is in the throes of breast cancer, reflexology may make life more bearable – especially if you are undergoing chemo. Not only can this non-toxic therapy be calming, it can also be empowering since it takes your emotional wellbeing out of the hands of doctors and puts you back in control.

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References:

“Breast cancer patients turn to reflexology for comfort.” Michigan State University. 30 September 2005.

Fletcher RH, Fairfield KM. “Vitamins for Chronic Disease Prevention in Adults: Scientific Review.” Journal of the American Medical Association. 2002;287:3116-3126.

Labuza T. “Functional Foods and Dietary Supplements: Product Safety, Good Manufacturing Practice Regulations (GMPs) and Stability Testing.” University of Minnesota, Department of Food Science and Nutrition.

McKay DL, Perrone G, Rasmussen H, et al. “The effects of a multivitamin/mineral supplement on micronutrient status, antioxidant capacity and cytokin production in healthy older adults consuming a fortified diet.” Journal of the American College of Nutrition. 2000;19:613-621.