How to Choose the Right Supplements: Factors to Consider When Selecting

When you go to a pharmacy and head to the supplement aisle, the chances of getting overwhelmed are significant. You’ll find countless options for every kind of supplement you can imagine and picking the right one is daunting. Add to that the fact that more often than not we don’t know enough about the type of nutrients we actually need, and things get complicated.

If you’re trying to be healthier and want to make sure your body has all the nutrients it needs, kudos! Still, when it comes to buying supplements, it’s essential to do some research first. Not all supplements are created equal, so here’s what you should pay attention to choose the ones that are the right fit for you.

Types of Supplements

Dietary supplements come in all shapes and forms, and which one you pick is up to you or your doctor’s recommendation. Whether it’s vitamins, minerals, or both, your health condition will dictate exactly what kind of supplement you should use. Let’s see what the options are.

Minerals are inorganic micronutrients crucial for body regulation and the immune system. Potassium, zinc, iron, calcium, and magnesium are among the most important minerals our metabolism needs to function properly. Minerals are necessary for healthy bones, hormone production, blood pressure regulation, and so much more.

Vitamins are micronutrients that are closely connected to healthy digestion, faster healing, and growth. These are absolutely essential for pretty much every process that happens in your body. There are water-soluble and fat-soluble vitamins.

Water-soluble ones are vitamins B and C – they need to be ingested regularly because they don’t stay in the body for long. Fat-soluble vitamins like A, E, K, and D remain in the body fat and are needed for proper organ function.

You can also find various blends of vitamins and minerals by different manufacturers and use those, if the blend fits your needs.

Pay Attention to the Quality

Whether you’re using magnesium to sleep better, a supplement to boost nitric oxide and enhance circulation, or zinc to improve your thyroid function, the most important thing to think about is quality. Supplement production isn’t monitored as strictly as medication production, and as such, it’s hard to figure out which products actually deliver on their promises.

This is easier said than done. While supplement manufacturers are required to adhere to certain laws, they’ve become very imaginative in finding ways to skimp on quality. That’s why it’s important to know what kind of ingredients to look for and the dosages of active components. It’s preferable to choose supplements that have gone through third-party testing. This means that the supplement has been tested by an objective third party, which confirmed the quality of the product.

You should also take a close look at the list of ingredients – this will help you understand what exactly you’ll be putting into your body. Checking online reviews and brand reputation is another good idea because if something is off, you should probably choose a different route.

How to Determine Correct Supplement Dosage

Just like with medication, in order for the supplements to work, you need to take the correct dosage. This can be tricky to determine because it depends on several different factors.

First and foremost, what will you be using the supplement for? Is it for the treatment of a health condition or are you trying to keep your health in check? The supplement dosages will vary depending on the reason you use them.

Another factor to take into consideration is your weight. On the box or bottle of your supplement, you’ll find the recommended dosages and you should check if the recommendations apply to your unique disposition, especially weight and gender. The good rule of thumb is that the more you weigh, the bigger dosage you need. Remember that women in general need smaller supplement dosages than men.

When in doubt, you can always do your own research on the average supplement dosage of specific minerals and vitamins that a human needs to function properly.

How to Use Supplements Safely

Finally,  when you’re taking your supplements, you should take extra care in terms of safety. It’s very hard to overdose on vitamins or minerals, but your organs (especially your liver) could suffer if you use too much.

For example, minerals should always be taken with food, because they could upset your stomach and wreak havoc on the digestive tract. If you’re taking antibiotics and need to make sure your stomach remains healthy, take probiotics about half an hour before a meal. When it comes to B and C vitamins, try not to take them at the same time.

Your fat-soluble vitamins will be best absorbed when you take them during or after a healthy meal. Take into consideration that some vitamins and minerals don’t go well together, so be sure to separate your intake by at least a couple of hours.

Conclusion

Choosing the right supplements is all about balance and education. Instead of grabbing the first thing that looks good, do your research and talk to your doctor about your health goals. That way, you’ll be sure you’re doing what’s best for your body and it will show!