Is it safe to take supplements?

In this world of the internet, there is plenty of information about everything. From beauty to sports, it is just a matter of a click before you get lots and lots of information about any topic that you wish to know. However, the challenge lies in extracting the correct information from this huge pool of knowledge. One such hot topic is ‘Supplements’. I am sure you have heard the term from your acquaintances. Be it your gym bro raving about the health benefits of supplements or your neighborhood aunty bashing supplements left, right, and center, everyone is talking about supplements. Are they magic pills? Or just another health fad? Are supplements safe? Let’s find out in this blog.

Getting the Basics Right

Before going deep into the supplement world, let’s get our basics right. It starts with understanding what supplements are! The literal definition of a ‘supplement’ is a thing that is added to something else to complete it. In our context, a supplement is something other than food that is added to the diet to complete it. Let us understand this with an example.

Our bodies need Vitamin D for healthy bones. However, more often than not, our diet fails to meet the daily requirements of Vitamin D. This is when a supplement comes into the picture. A Vitamin D supplement will help the body to complete its calcium requirements.

Now, one must keep in mind that a supplement is supposed to help our body fulfil the needs of a particular nutrient, and not an entire replacement for food. In the above case, you should try getting Vitamin D from your diet first and use a supplement only if there is a deficiency. This is true for every supplement.

Health Benefits of Supplements

Supplements help to meet the daily needs of the body for nutrients required for the smooth functioning of the body. If taken mindfully, they can be amazing health boosters. Supplements ensure quick results in cases of deficiency. Moreover, good-quality supplements are better absorbed, thus giving quicker results. Filling nutritional gaps is the primary benefit of supplements. Apart from fulfilling nutritional gaps, supplements also help in enhancing certain functions of the body. For example, immune support will help to boost the immune system of the body. Prebiotics help to nourish your gut.

Harmful Effects of Supplements

Now you must be wondering, isn’t this too good to be true? Let’s decode. As they say, excess of anything is bad, the same applies to supplements. As long as you are using supplements to complement your diet, there is absolutely no harm. However, if you start relying only on supplements or overuse them, it can be detrimental to your health. You can experience harmful effects of supplements on your body if they are not of good quality. Iron supplements are the classic examples of how things can go wrong if you over supplement it.

Things to Keep in Mind While Buying Supplements: A Guide to Choosing Quality and Clean Products

When it comes to buying supplements, it’s important to make informed decisions to ensure you’re choosing the best for your health. Here are some essential factors to consider to help you buy clean and effective supplements:

1. Check the Main Ingredients

Before purchasing any supplement, take a close look at the main ingredients. Ask yourself these important questions:

• Are the ingredients natural, synthetic, or bioidentical? Ideally, you want natural ingredients, or synthetic ones that are bioidentical and bioavailable, meaning your body can absorb and utilize them efficiently.
• Is the dosage adequate to fulfill the supplement's purpose? Ensure the dosage is sufficient for the intended purpose. A good supplement will provide a meaningful amount of each ingredient to achieve the desired health benefit.
• Is there supporting research or evidence for the form of the ingredient or the dosage used? Reliable supplements are backed by scientific research. Make sure there is evidence to support the ingredient’s form and dosage in the supplement you’re considering.

Tip: The answer to all the questions should be “YES.” If you don’t know the answer to any of these questions, do some research. At least two of these answers should be "YES" to consider a supplement of good quality.

2. Check for Clean Ingredients

Apart from the main ingredients, examine the other components of the supplement. The cleaner the product, the better it will be for your body.

• Look for minimal fillers and additives. Ideally, a supplement should have nothing except the active ingredients and perhaps an HPMC capsule or capsule material. If it contains additives or fillers, they should be limited to no more than three.
• For powdered supplements, avoid artificial sweeteners, flavorings, additives, preservatives, or fillers. These can compromise the quality of the supplement and may have negative health effects.

3. Research Customer Reviews and Testimonials

While customer reviews and ratings aren’t always foolproof, they can give you a good indication of the product’s quality. Always check reviews on unbiased platforms like iHerb, Amazon, or trusted health forums. Products with high ratings and positive reviews from real users are more likely to be effective.

4. Check for Certifications

Certifications are an important indicator of quality. Here are a few to look out for:

• GMP (Good Manufacturing Practices): This is a mandatory certification that ensures the supplement is made in a quality-controlled environment.
• Third-Party Testing: Supplements that undergo third-party testing are verified for potency and purity. Look for brands that display results from accredited labs (for example, NABL-accredited labs in India).
• Heavy Metal Certification: This certifies that the supplement is free from dangerous levels of heavy metals, which can be toxic to your health.

5. Be Wary of Marketing Gimmicks

While many supplements boast attractive claims on their labels, especially in the Indian market, not all of them are trustworthy. Be cautious of marketing gimmicks that may mislead consumers. Always check the authenticity of the claims on the front label and cross-check them with reliable sources.