How many of us have taken and continue to take supplements? Often times, we take them only because someone has told us that they take them and we feel as though we should as well. And media has marketed the use of supplements outrageously - helping make this a multi-billion dollar industry.
I always tell my clients
though - that a supplement is just that: a supplement. Defined as "something added to complete a thing, supply a deficiency" (Reference: Dictionary.com). We should be getting most of our needed vitamins, minerals, & nutrients through the whole foods that we consume throughout the day. Supplements are only a part of your lifestyle when you are not consuming enough of a nutrient, or your body in its current state can not absorb all the nutrients you are providing it.
And as if it isn't hard enough to figure out what exactly you need to supplement and what not to - there's aisles and aisles of the same key ingredient with different packaging waiting to end up in your kitchen cabinet (along with the other supplement bottles you have collected over the years).
How do we know which one to choose?
First, what exactly are in your supplements (besides the ingredient for which you are purchasing?
- Binders – hold tablet together (ex: cellulose, gum Arabic, lecithin, honey)
- Fillers – take up empty space in your tablet/capsule; most companies will choose the cheapest synthetic form (ex: talc, silicon) but they can also be food derived (ex: corn starch, lactose, cellulose)
- Lubricants - prevent clumping or caking of materials & prevent them from sticking to the equipment/machinery while being processed (Usually in the form of vegetable stearate)
- Colorants - create uniform color; An array of FDA approved synthetic colors are used- natural ones include beet, carrots, chlorophyll
- Sweeteners/Flavorings - Usually in the form of fructose, malt dextrose, sorbitol, maltose
-Coating Materials - protect tablets from
moisture & prevent them from crumbling during manufacture; Zein (corn derived) is common, brazil wax, shellac (difficult to breakdown in compromised digestive tracts) or gelatin for capsules
What exactly is the difference between Synthetic and Natural Supplements? Does it make a difference?
There is DEFINITELY a difference between synthetic and natural supplements. Though they may be identical in chemical characteristics (contain the same number and type of atoms), their configuration and structure is different. Some may say this is a small difference, but our bodies can tell.
An example of this is how Natural Vitamin E is 3x more absorbable than its synthetic counterpart.
Additionally, natural sources often also include co-factors, enzymes, and myriad of phytonutrients that provide a synergistic effect.So, what should we look for?
There are a few companies that have developed supplements without the use of the above and have termed it "pure encapsulation"
1) Expensive isn't necessarily best & cheaper isn't necessarily the worst
Don't focus on price - rather try and find quality products that can be found at affordable prices
2) Packaging and Potency Preservation
Most nutrients can be degraded by exposure to light, heat, or moisture
Opaque or dark colored containers are preferable to preserve the supplements purity and potency though the expiration date on the label
3) Descriptive label
The more information, the
better (source, expiration date, recommended dosage)
4) Choose standardized extracts
They offer guaranteed and consistent levels of "active" constituents of the herb.
5) Choose those supplements that explicitly label that they are free of excipients.
Most pharmaceutical grade companies will have a section under the supplement facts that say: “This product contains NO yeast, wheat gluten, milk/dairy, corn, sodium, sugar, starch, artificial coloring, preservatives, or flavoring".
6) Choose those supplements that do not contain food products that you may be sensitive or allergic to.
If you are sensitive to any of the ingredients, you may be doing more harm to your health, than good.
7) Ask your healthcare professional
My message here is not that you should not take supplements, but I also don't feel it's necessary to spend ridiculous amounts of your hard earned money on chemicals that will do your body more harm than good. Instead, opt to spend that money on some fresh produce at your local farmer's market and nourish your body, and your soul :)
