How to choose the right supplement

March 20, 2022

When selecting a health supplement, you should not only carefully analyze the ingredients but also be aware of the chemical form of the active substance. Both of these factors play an important role for the efficacy of the preparation. Writing this post, I realize you can buy supplements in the pharmacy or health store; then you have a chance to consult your choice with a specialist. But you can also get “specialists” on multiple websites, from YouTube-, Instagram influencers or in the supermarket. The following summary should help you make better choices selecting your vitamins and minerals.

Remember: Some supplements may affect the action of drugs - they can weaken or strengthen them. So, if you take any medications on regular basis, inform your nutritionist, pharmacist, doctor about it before buying a supplement.

How to read the ingredient list of health supplements?

Choose preparations with a good composition

Reading labels is a very good habit. By doing that you make sure the supplement is rich in active substances you are interested in. Choose preparations with a high content of vitamins, minerals and plant extracts. It is worth reading the label carefully to make sure that there are no unnecessary additional ingredients. Follow the principle that less ingredients, is better.

What are the unnecessary additional ingredients? They include, among others: anti-caking agents, artificial dyes, aromas and fillers, sugar and artificial preservatives. We often don’t realize that many health supplements contain a significant amount of sugar. If you try to avoid the above in your daily diet, you certainly do not want them in the supplements.

In addition, reading the composition, pay attention to the chemical form of the active substance. It is worth learning a little more about the nutrients you take (or planning on taking). For example: if you buy a preparation with magnesium, and you see magnesium oxide in the composition, you should know that magnesium oxide has a very low bioavailability (only 4%), it's cheap, light weight and a large dose can be put in tablet or capsule. Magnesium oxide can cause adverse side effects. If you are allergic to laxatives and antacids, be sure to consult your doctor before using it.

On the other hand, we have magnesium L-Threonate a form of magnesium becoming very popular recently. L-Threonate is a brain booster with nootropic properties. It has a beneficial effect on the nervous system - it improves memory and mood. Other benefits that you may notice during its use are: improved memory and learning abilities and an overall improvement in cognitive functions

In research, L-Threonate shows outstanding bioavailability and the absence of side effects associated with gastric neurosis. Thanks to its unique structure, it can cross the blood-brain barrier, increasing the concentration of magnesium in the brain.

Another highly bioavailable form of magnesium is Magnesium malate – combination of malic acid and magnesium. Its bioavailability is estimated at 30%. In addition, malic acid produced in metabolism may have a positive effect on the body's functions (it supports the production of energy, which has a positive effect on motor and mental performance).

Read the list of active substances content.

After carefully reading all of the ingredients, you should read the table of active ingredients. This is not exactly the same that the ingredients. So, what to look for?

From the active ingredient list, you will learn how much of a given substance the preparation contains, a daily serving of the dietary supplement as well as the Nutrient Reference Value. Thanks to this, you can easily compare which preparation has more substances you are interested in.

The daily dose of the above supplement fully covers the recommended daily intake of Ascorbic Acid, Calcium, Thiamine, Biotin, Molybdenum and Chromium. In addition, it contains other active substances of which %NRV has not been established.

If you use more than one supplement type, make sure that you do not exceed the RDI for individual vitamins and minerals to a large extent and for a long time, because overdose of vitamins and minerals can be as dangerous as their deficiency.

What vitamins and minerals to choose?

In the pharmacies and health stores you can find dozens of preparations with vitamins, minerals and plant extracts. Among them you will find products dedicated to various age groups and preparations that have specific tasks. Supplements for support of your immune system, joints and bones or improving skin condition, hair and nails - it's just a part of them.

Minerals, plant extracts and other ingredients for health

Immune system - vitamin C, vitamin D, zinc, iron, omega-3 fatty acids, probiotics

Digestion - Curcumin, probiotics

Hair, skin, nails - Zinc, Selenium, Vitamin A, Vitamin E, Vitamin C, Zinc, Selenium, Biotin, Fish collagen, Omega-3 fatty acids

Joints, muscles and bones – Fish Collagen, Hyaluronic acid, Magnesium, Vitamin D, Curcumin,

Sleep - Melatonin, Lemon balm, Ashwagandha, B vitamins

Soothing stress symptoms - adaptogens: Ashwagandha, Magnesium, group B vitamins

The nervous system - Magnesium, Adaptogens: Ashwagandha, B vitamins, omega-3 fatty acids,

Eyesight - Lutein, vitamin A, omega-3 fatty acids

Circulatory system - Vitamin K, Iron, Silicon, Omega-3 fatty acids, B vitamins, Zinc

There are different routes of administering drugs, health supplements are usually administered orally. It is cost-effective and convenient, but not the best if it comes to bioavailability (how much of an active substance actually is absorbed into your body) as the active substances are partially metabolized in the digestive system and its concentrations significantly diminished before reaching the circulatory system. The antidote to this is micellation process.

Micellized vitamins and minerals have the highest bioavailability. They are absorbed and utilized better than the conventional suplements available on the market.

The rate of absorption of these supplements is 5 times faster than traditional supplements.

Micellation is a process allowing shrinking the active substances into tiny particles. It is now applied in medicine to improve the efficacy of orally administered drugs and supplements.

A good solution is a selecting of dietary supplements in the form of a drop or liquid. They stand out with a simple and natural composition. In contrast to tablets, they do not require the use of binding substances, filling and maintaining moisture.

in addition to active ingredients, you will find only two natural additional substances to help you maintain the quality and durability of the product.