The Scoop on Supplements

By: Tracy Pritchard (MS, CNS, LDN)

Dietary supplementation is now commonplace in the American diet. It seems like every other television commercial or social media post is promoting the idea that “If you can’t get it in your food, then get it in a pill.”

In order to ensure that an individual can successfully navigate the endless walls of supplemental possibilities they may want to get familiar with the concept of proper dietary supplementation. Bottom line up front: If a product claim sounds like it is too good to be true, it probably is. While there is a place for supplementation, one concern is the over reliance on supplements at the expense of a balanced diet. There is no supplement that is right for everybody or that can provide magic results.

Supplements may help you improve or maintain your overall health. A dietary supplement is used to enhance the diet by increasing both the quality and quantity of total dietary intake. Dietary supplementation is necessary given either of the following two conditions: you do not eat a variety of food, or you have an underlying health issue. A holistic approach to health may go beyond simply addressing deficiencies and offer targeted therapeutic uses of supplements to address health concerns and individual needs. In our current day and age plagued with deteriorating soil quality, increasing levels of environmental toxins, and hectic lifestyles it may not be realistic to get everything we need from food. Some examples of dietary supplements include vitamins, minerals, herbs/botanicals, amino acids, and enzymes. Other popular supplements include protein powders and greens powders. Protein powders are typically made from pea or other plant-based sources, whey (dairy), or hydrolyzed beef. In addition to accommodating allergies and sensitivities, many people have personal preferences based on flavor, texture and satiety. While protein powders are typically associated with making shakes or smoothies, they are very versatile and can also be used in recipes such as protein oats, chia pudding, and baking to help increase protein intake.

How do you know if your product is good? Should you buy your supplements at the same place you buy your groceries and cleaning supplies – does it really matter? The simple fact is that the quality of nutritional supplements varies widely. There are numerous quality certifications that help consumers choose products that actually contain the ingredients listed on the label while not containing potentially harmful ingredients. Many supplement brands feature claims on their labels to help consumers find suitable products based on their personal values and preferences. With food allergies on the rise, it is especially important to understand allergen terminology and pay careful attention to product labels. Some examples of common label claims include animal product-free, free of artificial fillers or preservatives, gluten-free, non GMO, and shellfish-free.

Buyer beware of ingredients that don’t belong in supplements. Some ingredients to look out for that may be used as fillers or to enhance the look of a supplement include artificial colors and hydrogenated oils - both are associated with negative health outcomes. Also be on the lookout for lead, mercury, and other contaminants found in inexpensive omega-3 (fish oil) supplements. Without quality control, it is possible that supplements may even contain mold and fungus.

Professional brands are sold directly to healthcare providers and typically claim tighter quality control (and therapeutic concentrations) than over the counter supplements. There are numerous markers of quality control to ensure public safety while verifying that products contain the identity, purity, strength, and composition claimed on the labels. Current Good Manufacturing Practices (cGMP) is industrial terminology indicating that a manufacturing plant has been inspected and certified by third party companies who ensure certain quality criteria are met. cGMPs are designed to minimize risk in dietary supplements. This certification is not free, which is why many nutritional supplement manufacturers are not officially cGMP certified. However, without the actual cGMP certification, you can’t be sure if they are adhering to the strict requirements. Some other organizations committed to supplement quality include EQP (Emerson Quality Program) and NSF International, USP, and Consumer Lab.

If you are looking to purchase quality supplements, consider researching trusted sources. These may include brand/manufacturer websites, specialty or health food retailers, healthcare practitioners who stock supplements directly from the brand, and virtual dispensaries that stock supplements directly from the brand. Resellers may not have proper warehousing standards, training programs for staff, formal quality control, or recall and adverse reaction processes in place. This may lead to concerns that could adversely impact an individual’s health.

Another consideration is what form of a nutrient is the best. Not all forms of a nutrient are the same. One example is Vitamin D supplements that can be found as vitamin D2 or vitamin D3; in this case the latter is more effective at raising Vit D levels. In addition, a practitioner can provide proper dosing based on lab work. Another example of a popular supplement is magnesium. It can be found in several forms that each provide different benefits. Be sure to talk to a healthcare provider to ensure you are using supplements that best suit your individual needs.

Some things to consider before taking a dietary supplement:

*What dose should I take for therapeutic benefits?

*What are the potential benefits?

*When should I take it? With food or without food? For how long?

*Are there any safety risks?

*Am I allergic or sensitive to any of the ingredient it contains?

*Does it interfere with any prescription medications?

Are you interested in a simple, convenient alternative to spending hours in the supplement aisle?

Check out our online supplement dispensary!

Always let your health care provider know about any supplements you plan to take especially if you have any health conditions or take any medications.

Featured Recipe

Protein Oats

Ingredients

· ½ cup old fashioned oats

· 1 serving protein powder (flavor of choice, approx. 20 grams of protein)

· 1 tbsp nut butter (peanut butter, almond butter)

· ½ cup berries

· 1 cup (+/- based on desired consistency) water, milk, or milk alternative

Instructions

1. In a microwave safe bowl add the oats and liquid. Stir until well combined.

2. Microwave for 1 minute. Remove from microwave and stir again.

3. Microwave for an additional 30-45 seconds. Remove from microwave and add protein powder, nut butter and berries. Enjoy!

Notes

Protein Powder –I like to use Metagenics Whey or Rice & Pea protein from Fullscript. Both come in chocolate or vanilla. This protein powder can also be used to make a protein shake or chia pudding.