The 3 Things to Know Before Buying Supplements

The supplement market is booming, with new “buzzy” ingredients appearing everywhere from your social media feed to the health food store. But experts warn that in the U.S., these products are not regulated by the FDA. This lack of oversight means companies can make unverified claims and sell products with little supervision.

So, how can you navigate this overwhelming market safely? Here are three key things to know before you buy.

1. Read the Fact Label Carefully

The product label is your first line of defense. The ingredient list will tell you exactly what’s inside, helping you determine if a supplement contains the vitamins or nutrients you need, and if it’s safe for you based on any allergies.

Experts also advise you to be wary of any label that makes definitive claims. Avoid products that promise to “diagnose,” “cure,” “prevent diseases,” or claim to be “100% safe” with “zero side effects.” These statements are often too good to be true and should be seen as red flags.

2. Check for Drug Interactions

Before adding any new supplement to your routine, consult with your doctor. As Dr. Dinar Sayani, an internal medicine physician, explains, some supplements can interfere with prescription medications, making them weaker. For example, magnesium can reduce the effectiveness of certain antibiotics. Always get professional medical advice to ensure there are no harmful interactions.

3. Choose a Third-Party-Tested Option

A crucial step in vetting a supplement is to ensure it has been third-party tested. This means an independent organization with no affiliation to the manufacturer has verified its quality and manufacturing process. These groups screen for contaminants and confirm that the ingredients listed on the label are actually in the bottle.

Look for seals from trusted organizations such as the National Sanitation Foundation (NSF), ConsumerLab, or U.S. Pharmacopeia (USP). These seals on the bottle are a strong indicator of a product’s purity, potency, and ingredient accuracy.

Ultimately, remember that supplements are meant to “supplement,” not replace, a healthy lifestyle. As Samantha Dieras, a registered dietitian, notes, “Getting back to basics (ensuring a well-balanced diet full of healthful fruits, vegetables, and protein; movement; and good sleep and hygiene) prior to incorporating additional supplements will set you up for optimal health results.”