Which Supplement Should I Take? (6 Key Considerations to Know)
Takeaways
Your supplementation needs depend on 6 key factors: your age, gender, diet, medication condition, medications, and other special considerations (e.g., trying to conceive or alleviate osteoarthritic joint pain).
In most cases, the best bet for the general population is a multivitamin that contains a balanced and complete mix of vitamins, minerals, and antioxidants, along with an omega fatty acid supplement.
To ensure the quality, safety, and accuracy of a product, look for supplements that have been certified by a third-party testing organization and manufactured under pharmaceutical-grade Good Manufacturing Practice (GMP). Also, choose dietary supplements in tablet and/or capsule forms instead of those in liquid form.
Some supplements may cause dangerous interactions with medications. When in doubt, consult a healthcare professional before starting on any supplement.
In this article, we will run through two important aspects when it comes to choosing supplements - choosing the right supplements based on your unique needs, as well as how to choose good quality supplements.
What Supplements Do You Need?
When deciding what supplements you may need, there are a few key considerations:
Age
Gender
Diet, especially if you are on a restricted diet
Medical condition
Medication
Other special considerations (e.g. pregnancy, or if you have mild ailments you would like to treat)
There are many permutations based on the above considerations when deciding what supplements you may need. We will run through an example for each consideration, but the list is by no means exhaustive. You should speak with an experienced doctor or dietitian to get tailored recommendations for you.
Age
As we get older, our nutrition requirements may change. For example, studies have shown that protein requirements increase with age as older individuals are at higher risk of sarcopenia (loss of skeletal muscle), and a higher consumption of protein has a protective effect. Additional protein intake can be achieved through consumption of protein rich foods, through foods fortified with additional protein or through protein supplements.
Gender
Women are at higher risk of osteoporosis after menopause. Consuming calcium and Vitamin D supplements may be a good option for maintaining good bone health.
Diet
Individuals on restricted diets, such as a vegan diet for example may be at higher risk of Vitamin B12 and omega three fatty acid deficiency. Vitamin B12 is abundantly available in animal products and is difficult to obtain through plant based products. Similarly, omega three fatty acid is more rarely found in plant products, but is rich in fish products. Hence, individuals on a vegan diet might wish to increase their Vitamin B and omega three fatty acid intake through supplementation.
Medical Condition
If you have high cholesterol or triglycerides, fish oil may be a supplement worth considering. Fish oil has been shown to reduce triglyceride levels by 15 to 30%. It may also have the added benefit of plaque stabilization, and blood pressure control as mentioned above, which is good for heart health - important in a person with elevated cholesterol levels.
Medication
Certain medications may cause nutrition deficiencies in otherwise healthy individuals.
One example is statins, which includes rosuvastatin, atorvastatin, simvastatin, and lovastatin. Statins are HMG CoA reductase inhibitors, and are commonly prescribed to help to lower blood cholesterol.Statins are believed to reduce the amount of a naturally occurring antioxidant compound called coenzyme Q10 (CoQ10) in the body. As CoQ10 plays a role in muscle cell energy production, it has been suggested that taking CoQ10 supplement might help to reduce muscle-related side effects as well as fatigue associated with statin medication.
Special Considerations
A woman planning for pregnancy may wish to consume supplements rich in folic acid and zinc, to increase chances of conception, as well as to reduce the risk of birth defects after conception.
A person who is experiencing osteoarthritic joint pain may consider taking glucosamine. Glucosamine promotes the production of collagen and hyaluronic acid which lubricates and maintains healthy joints, reducing pain symptoms in some individuals. Since glucosamine is most commonly found in the shells of shellfish such as shrimp and lobster, it is not readily available in our diet. Hence, to boost glucosamine levels, supplementation is the primary option.
For most of us...
For the general population, taking a multivitamin that contains a balanced and complete mix of vitamins, minerals and antioxidants, together with an omega 3 fatty acid supplement will help augment our diet to hit our Optimum Daily Allowances (ODAs).
To take it a step further, you may wish to tailor the supplements you are taking based on your specific needs. Some examples have been discussed above - discuss this further with your healthcare provider to get recommendations customized for you.
How do I choose quality supplements?
Look at Third Party Reports
Supplements are not regulated in most countries, unlike medicines. This means that there is no way to know exactly what is in the supplement that you consume. To verify the quality of the product you are consuming, always check for seals of approval from third-party independent authorities such as the consumerlab.com, NSF internationals, and U.S. Pharmacopeia (USP). These authorities perform independent tests to see if the ingredients on the label match the actual products in the bottle. However, these independent authorities do not test for the safety of the products, nor the purported health benefits.
Choose GMP Grade Supplements
Since the profile of supplements are not tested, how do we know that the products you are consuming are safe then? One way is to choose dietary supplements manufactured under pharmaceutical grade Good Manufacturing Practice (GMP) whenever possible. Manufacturing under GMP means that the products are produced in the same conditions and to the same standards that medicine production is subject to. This usually means the supplements you are getting are of the highest quality in the market, and are pure and safe for consumption.
Choose Tablets and Capsules Instead of Liquids
In general, it is advisable to consume dietary supplements in tablet and/or capsule forms instead of those in liquid form. While liquid supplements may be more appealing to some consumers, there can be considerably higher amounts of preservatives, flavorings, emulsifiers and stabilizers in liquid supplements compared to their tablet and capsule counterparts, to keep the liquid supplement stable for its intended shelf life.
Special Considerations
If you have dietary restrictions, such as food allergies, gluten allergy, or if you are on a vegan, Halal or Kosher diet, there are numerous options that are available for you these days. Check the label of the supplement carefully, and if you are uncertain, you may also check with the manufacturer prior to making a purchase.
Storing Supplements
Always store the supplements away from sunlight and moisture. Consume them within the time frame set upon opening, the instruction may differ, so do check on the label or with the manufacturer.
For omega 3 fish oil that is often found in liquid capsule form, make sure that the liquid does not taste too “fishy” or smelly. Most fish oil is prone to rancidity, which could be measured by Totox (total oxidation) value. When Totox value is higher than 26 mEq/kg, it is poorly refined and is considered rancid. The lower the Totox value, the better the quality of fish oil. You may wish to check with the seller/manufacturer before making the purchase.
Check with your Healthcare Provider when in Doubt
Last but not least, beware of potential drug interactions with supplements, resulting in unwanted side effects. For example, if you are taking a blood thinning medication, you should limit intake of Vitamin K as Vitamin K may reverse the effect of your medication. When in doubt, always speak to your healthcare provider.
