Are you considering purchasing a dietary supplement and getting overwhelmed with all of the options and research out there?
You are not alone. Whether you're a seasoned supplement user or just getting started, understanding how to identify high-quality and bioactive forms can be really important.
STEP 1: ASSESSING QUALITY
First and foremost, I recommend laying the groundwork by ensuring the quality of your supplements. Here's what to look for:
Third-Party Testing:
Seek products that have undergone independent testing by organizations like USP, NSF, or ConsumerLab. This indicates the product meets safety and quality standards.
Ingredient Purity:
Avoid supplements with excessive fillers, additives, or artificial colors.
Below is a resource to learn more about common additives in your supplements:
[COMMON ADDITIVES]
Manufacturing Practices:
Look for Good Manufacturing Practices (GMP) certification, which ensures proper manufacturing and quality control.
STEP 2: Ensuring Bioactive Forms
(i.e. your body can actually use them efficiently!)
Bioactive forms are more readily absorbed by your body. Here are a few tips on how to identify bioactive forms of common supplements:
- Vitamin D: Opt for "D3" (cholecalciferol) – it's more effective than “D2” and is best paired with Vitamin K2 for absorption. (K2 is also more bioactive than K1).
- B Vitamins: Choose "methylcobalamin" for B12 and "methylfolate" for folate. These forms are more easily utilized by your body.
- Minerals: Look for "chelated" minerals like "magnesium glycinate" or "zinc picolinate" as chelation enhances absorption.
STEP 3: The Label Detective
Time to become a label detective! Just like on our food labels, it’s important to know what you are putting into your body. Flip that supplement bottle and look for these clues:
Form Names:
Search for the bioactive forms mentioned earlier (e.g., "methylcobalamin," "methylfolate," "K2").
Dosage:
Make sure the dosage matches recommended daily allowances or therapeutic guidelines. Also, you don’t want to have to take 6 capsules just to get the recommended dose (at least I don’t)!
Other Ingredients:
Watch for allergens or unnecessary additives.
Trusted Brands We Love
While there are a lot of great options on the market, here are a few of our favorite supplement brands that fill these guidelines:
- LEGION ATHLETICS
- PURE ENCAPSULATIONS
- LIFE EXTENSION
- MOMENTOUS
- THORNE