Get Street-Wise About Supplements

True, it can be frustrating and possibly frightening to not know if you’re getting enough of a certain nutrient. That’s where the SparkPeople Nutrition Tracker can help. Before you go supplement shopping, use the Nutrition Tracker to get a clear picture of your nutrient levels. You may not need to change anything!

• People with digestive diseases, illness or surgeries that can interfere with the absorption of certain vitamins and minerals and therefore increase needs
• Pregnant and breastfeeding women (increased need for iron, folic acid, and calcium)
• Vegetarians who avoid all animal foods and may have a deficit of vitamin D, vitamin B-12, calcium, zinc, and iron
• People who smoke (because smoking increases the need for vitamin C)
• People with certain major illnesses or injuries that can increase the need for healing nutrients
• Women with heavy menstrual bleeding (may need more iron)
• Menopausal women (might benefit from calcium)
• Women who are trying to conceive (preconception warrants an increase in folic acid to decrease the risk of certain birth defects)
• People taking certain medications that can increase or decrease the effectiveness of vitamins and minerals
• People following weight loss programs that severely restrict food intake or calorie levels (less than 1000-1200 calories per day), which can result in poor nutrient intake
• People with food allergies that require avoiding groups of foods and may result in nutritional deficiencies
• People who abuse alcohol (increases nutrient needs)

• Choose a balanced multivitamin-mineral supplement rather than one or two specific nutrients, unless it has been medically prescribed.
• Choose a supplement that provides close to 100-150% of the Daily Value (DV) for recognized nutrients. The exception to this is calcium, magnesium, and phosphorus. If the supplement did contain 100% DV of these nutrients, it would be too large to swallow. Due to the cost, biotin is also often less than 100% of the DV. However, the need for supplemental biotin is rare.
• Look for the "USP" insignia on the label. This ensures that the supplement meets the standards for strength, purity, disintegration and dissolution established by the testing organization, U.S. Pharmacopeia (USP).
• Read the supplement label carefully. Follow serving size recommendations.
• Avoid supplements that contain unrecognized nutrients and substances. A number of substances like PABA, inositol, bee pollen, lecithin, have never been shown to be essential to humans. They do nothing but boost the price.
• Beware of gimmicks. Synthetic supplements that are made in a laboratory are usually the same as so-called "natural" supplements. The body knows no difference, but your wallet does. "Natural" supplements cost more.
• Do not give in to the temptation of added herbs, enzymes, or amino acids. This only adds to the cost.
• Avoid supplements that claim to be therapeutic, high-potency, or for stress. This adds cost with no additional benefits.
• Choose a supplement with an expiration date on the container. Vitamins can lose potency over time, especially in hot and humid climates. Follow storage advice. Supplements should be kept in a cool, dry place, with a tight fitting lid.
• Keep supplements in a locked cabinet away from children. Don’t leave them on the counter or rely on child-resistant packaging. Be especially careful with any supplements that contain iron. Iron overdose is a leading cause of poisoning deaths among children.