What is a good brand of supplements?

Choosing Quality Dietary Supplements

When selecting dietary supplements, prioritize products that have undergone third-party testing through reputable certification programs to minimize contamination risk and ensure quality, as these programs help verify product safety and reduce potential health risks.

Understanding Supplement Regulation

• Dietary supplements are not subject to the same rigorous regulatory standards as FDA-approved medications, with significant differences in premarketing notification, proof of efficacy, proof of safety, and disease treatment claims 1
• Unlike prescription medications, supplement manufacturers are not required to provide proof of efficacy or safety before marketing their products 1
• The FDA has established Current Good Manufacturing Practices for supplements, but companies are not required to submit quality control testing data for their products 1

Quality Assurance Programs

• Third-party testing programs provide some quality assurance for supplements and can help reduce the risk of contamination with prohibited substances 1, 2
• Reputable third-party certification programs include:
  • US Pharmacopoeia (USP) 1
  • Informed Sport 1
  • Kölner Liste (Germany) 1
  • HASTA (Australia) 1
• These programs primarily test for prohibited substances rather than verifying the presence of active ingredients, so they cannot guarantee efficacy 1, 2

Supplement Safety Concerns

• Studies show that 15-25% of sports supplements may contain undeclared prohibited substances, highlighting significant contamination risks 2
• Dietary supplements can potentially contain unknown contaminants that could cause nephrotoxicity and other health problems 1
• Supplement-drug interactions are poorly studied but may pose significant health risks 1
• Some supplements can interfere with laboratory test results and medical assessments, potentially masking health conditions 1

Evidence for Supplement Efficacy

• Despite widespread marketing claims, there is limited evidence supporting the efficacy of most dietary supplements for weight management or disease prevention 1
• The USPSTF found no clear evidence that multivitamin or individual vitamin/mineral supplements prevent cardiovascular disease or cancer in the general population 1
• High-quality studies show little or no benefit for most nutritional supplements marketed for weight loss 1
• There is stronger scientific evidence supporting specific supplements for particular conditions:
  • Plant sterols/stanols, omega-3 fatty acids, niacin, folate, vitamin B6/B12, and tree nuts have stronger evidence bases 3
  • Potential evidence exists for soy protein, tea extracts, coenzyme Q10, and L-arginine 3

Practical Recommendations

• Consider a "food first" approach before turning to supplements 1
• If choosing supplements:
  • Select products certified by reputable third-party testing programs 1, 2
  • Avoid products with exaggerated health claims 1, 4
  • Be particularly cautious with weight loss supplements, which often lack evidence and may contain harmful ingredients 1, 4
• Recognize that "natural" does not mean "safe" – many supplements can cause adverse effects or interact with medications 4, 5
• Be aware that the supplement industry is poorly regulated, with significant quality control issues reported across various products 6, 4

Common Pitfalls to Avoid

• Assuming supplements are thoroughly tested for safety and efficacy before reaching the market 1
• Believing that "natural" products are inherently safe 4, 5
• Relying on manufacturer claims rather than scientific evidence 6, 4
• Using multiple supplements simultaneously without considering potential interactions 1, 5
• Failing to inform healthcare providers about supplement use 5