Not All Supplements Are Created Equally
Mar 14, 2022
In the world of dietary supplements, it can be very overwhelming to navigate which supplements to buy and what forms of nutrients you should be taking. Not all supplements are created equally, and it is in your best interest to consult with a naturopathic doctor on what supplements to take based on your health history. You pay for what you get with supplements, and it is a worthwhile investment in your health to pay for good quality supplements. If you are on any medications, it’s also best to consult with a naturopathic doctor before taking any supplements, especially herbal supplements, as there may be interactions with your medications. Certain supplements can reduce the effectiveness of medication, making it very important to check for interactions.
A lot of people believe their diet is enough and they do not need supplements. A lot of health conditions required a higher nutrient demand than what is the recommended daily allowance (RDA). The RDA is an average level set for healthy individuals and does not always account for health conditions like hormonal imbalances, high stress, anxiety etc. You may need to take a higher dose of a supplement short term in order to start feeling better in your body.
In an ideal world if we were eating a perfectly nutritious diet, we would not need supplements. However, the quality of our food has changed overtime with our soil being more depleted of nutrients, and our food containing pesticides. Because we are exposed to so many chemical’s day to day, our body’s need proper nutrients to support the detoxification processes in the body. Good quality professional grade supplements can help to support the detoxification process in the body that may need some extra support. Supplements can also help with any nutritional deficiencies you may have
Nutrient Form, Absorption and Dosage
Nutrients in supplements come in many forms and this creates confusion on which supplement and what forms of nutrients to choose for optimal absorption in the body. Working with a naturopathic doctor can help you to choose the best forms of nutrients for your body to utilize. For example, 5-MTHF is an active tissue-ready form of folate and is therefore better utilized by the body. Folic acid needs to be converted into 5-MTHF before it can be utilized, and many people have difficulty with this conversion step. I recommend taking the 5-MTHF form of folate, then the synthetic folic acid form. Magnesium citrate is best used for those struggling with constipation. Magnesium citrate attracts water into the intestines by the process of osmosis for promoting bowel movements. Magnesium citrate is not the best option for those that experience loose stools, insomnia, or anxiety/depression.
It’s also important for a naturopathic doctor to assess the ingredients on labels and to look for any fillers. Fillers are non-therapeutic ingredients such as sugar labeled as confectioner’s sugar, corn syrup, dextrose, or sorbitol. Also watch out for other fillers like food colourings (red 40, yellow 6, blue 2 etc.) hydrogenated oils, and titanium dioxide.
Depending on your health concern, in order to notice benefit and relief when using a supplement, you may need to be taking a higher dose. If your supplement dosage is too low it makes sense why you would think it’s an ineffective therapy, until you start dosing with a therapeutic dose will you notice benefits. Supplements also take time to work, and it may take 3-4 weeks to notice benefits and changes in your symptoms when starting a new supplement regime. Lastly, it's also important to take into account how easily the supplement can dissolve and be absorbed in the body. Hard tablet supplements may be difficult to absorb, so having a dietary supplement in a liquid, powder or vegetable capsule may be more optimal for absorption.
Third-party Certifications
Third-party certifications are important when buying supplements, to ensure they are up to good quality standards. Not all supplements are created equal. Third-party certifications involve inspections and testing of manufacturing sites, raw materials, and finished products. Even finished products can be tested to ensure the strength, concentration, and weight is accurately listed on the label. Third-party testing also ensures a product is free of contaminants like heavy metals, pesticides or bacteria.
When a dietary supplement passes inspections and testing, they display seals directly on the product label indicating so (organic, gluten-free, vegan, Non-GMO). The standards of third party testing also ensure ingredients on products are accurately labeled, which is especially essential for those who have allergies.
In Canada, the Natural and Non-prescription Health Products Directorate (NNHPD) of Health Canada regulates supplements and other natural health products. They mandate that every natural health product gets registered for a Natural Product Number (NPN) prior to entering the market and this 8-digit number can be found on each product label.
As a naturopathic doctor, the quality of supplements I prescribe to patients is essential for determining if a protocol is working or not, so a patient can achieve the best possible health outcomes. When I utilize high-quality products in my practice, I feel more confident that my patients will get expected benefits and minimal side effects or reactions. It is my job to educate patients on the importance of choosing high quality supplements from reputable manufacturers. It’s important for patients to understand that the cost of supplements increase when companies utilize quality measures. I commonly use Fullscript an online dispensary for prescribing professional grade, high quality, third party tested supplements.
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References
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https://www.canada.ca/en/health-canada/corporate/about-health-canada/branches-agencies/health-products-food-branch/natural-non-prescription-health-products-directorate.html
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https://www.fda.gov/regulatory-information/search-fda-guidance-documents/small-entity-compliance-guide-current-good-manufacturing-practice-manufacturing-packaging-labeling
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