So many supplements so much confusion! What is a woman over 40 to do?! Take a breath, I have your back. Today we are unpacking five essential things you need to consider when deciding what supplements to start adding in.

Listen to an expanded version of this post on the Graced Health Podcast

Introduction

How much consideration have you given to the supplements you consume? In today’s post, I’m diving into five crucial insights you need to have before taking your next supplement. While this topic may not seem exhilarating at first, it’s vital, especially as we age and start integrating supplements into our nutrition conversations. Let’s explore these important guidelines together.

1. Ensure Third-Party Testing

Before adding a supplement to your regime, make sure it has been third-party tested. Unlike drugs, supplements aren’t regulated by the U.S. FDA, meaning there’s no obligatory testing to verify their ingredients or dosages. Third-party testing examines the quality, purity, and potency of supplements, ensuring that they truly contain what their labels claim. Look for certifications from NSF International, United States Pharmacopeia (USP), Informed Choice, or ConsumerLab.com to be confident in your selection.

2. Beware of Misconceptions

Labels can be misleading. Terms like “natural” and “organic” don’t always equate to safety or efficacy. Although organic certification mandates rigorous inspections and standards, it doesn’t guarantee third-party testing or product quality. Understanding these terms helps discern marketing strategies from factual value.

3. Understand Your Supplement Labels

It’s crucial to thoroughly review supplement labels, especially with multivitamins. A long list of ingredients doesn’t mean beneficial quantities. For instance, calcium and iron in multivitamins can cancel each other out due to their binding nature. Focus on supplements that meet your specific nutritional requirements to avoid unnecessary elements.

4. Recognize Red Flags

Be alert to certain red flags when choosing supplements. Phrases like “proprietary blend” often hide ingredient specifics and aren’t subject to regulation. Avoid products boasting exaggerated claims or missing relevant information such as expiration dates. If the price seems suspiciously low, the quality might be compromised.

5. Consider Bioavailability

Bioavailability reflects how well your body absorbs nutrients. Foods naturally combining essential nutrients boost absorption better than supplements. For example, omega-3s combined with vitamin D in salmon enhance nutrient absorption more effectively than taking them separately as pills. Supplements should complement your diet, not replace wholesome foods.

Photo by Supliful – Supplements On Demand on Unsplash

Conclusion

As you navigate your supplements journey, use discernment to find what works best for you. While I recommend third-party testing whenever accessible, prioritize whole foods for nutritional intake. Remember, these are supplements—not primary nutrition sources. Investigate, consult with healthcare professionals, and make informed decisions for your health.

Stay tuned for next week’s article featuring a conversation with Kristen Milan, a founder at Femmegevity, a platform focusing on women’s health and menopause. You won’t want to miss it! Until then, nurture yourself with grace.

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