5 Things You Need to Know Before You Take Supplements

Graced Health Podcast

Amy Connell, Host

How much thought have you given to your supplements and what you take? In today's episode, I am giving you five things you need to know before you take your next supplement. Stick around.

This is one of those episodes that may not seem very exciting — and in truth, it's not — but because we have been talking so much about nutrition lately, and because supplements are often a part of the conversation, particularly as we get older, I wanted to come on here and share with you five things that you need to know before you take your supplements.

I alluded to and actually mentioned one of these five things back in my episode on protein supplements. If you missed that, you can go back and check it out. It was just a few weeks ago. If you're listening in real time, it's Season 22, Episode 2, called "The Ultimate Guide to Protein Powders and Supplements." That one was focused more on protein, but this one is going to be more of a general supplement guide — whether you take calcium, a probiotic, omega-3s, or anything else. This really applies to everything.

This is an important episode for you to understand. And I will say this conversation does come with a bit of privilege and accessibility. Supplements are not in everybody's budget, and at least one of the recommendations I'm making today does assume that you have the resources to do so. I want to recognize that right off the top. However, most of the things I cover here have nothing to do with price. Wherever you are in your supplement-taking journey, just know that I recognize that.

I will also say that if you asked my husband whether Amy takes a lot of supplements, he would laugh and be like, "Let me count the ways." However, that number is significantly declining. I'll share the supplements I take on a regular basis a little later — but that's just for me, so we'll get to that. I am not anti-supplement; however, I have become more discerning in the supplements I choose.

Let's go ahead and jump into the five things you need to know before you take your supplements. We'll wrap up with a couple of cautionary measures, and I'll share the ones I regularly take.

Number one: Make sure your supplements are third-party tested.

There are a multitude of reasons for this. Supplements are not regulated like drugs by the U.S. FDA. I am a U.S.-based show, so I'm speaking to the U.S. context — I don't know how things are regulated in the country you're listening from if you're outside the United States. But here, supplements are not regulated by the FDA. There is no testing to verify that what the label says is actually in the product, no testing to confirm the ingredients listed are actually present, and no testing to confirm that a stated amount — say, two grams — is actually two grams.

Third-party testing serves several purposes. It examines the final product for quality, purity, and potency. It verifies that the supplement contains what it claims to contain. It checks for harmful contaminants or undeclared ingredients — which is especially important if you have any sensitivities or allergies. How horrible would it be if you had a fish allergy and a supplement contained fish oil without disclosing it? Third-party testing also verifies batch consistency, so what is in one batch is the same as the next. It often includes a certificate of analysis, and quite honestly, it helps build transparency, consumer confidence, and trust in the product.

How do you know if a supplement is third-party tested? There are four primary ways I'd encourage you to look into.

The first is NSF Sport — you can go to NSFsport.com and look at the products they have tested. The second is USP, which stands for United States Pharmacopeia. I've had a harder time finding their tested products, but if you see a USP label on a product, that means it has been tested. The third is Informed Choice (also called Informed Sport — same company, different labels). You can go to their website and search brands or products, and you can visually see a lot of the brands they've certified. The fourth option is ConsumerLab.com, which is kind of like Consumer Reports but for supplements. It's about $60 a year, so there is an added cost. However, they provide a lot of information beyond just third-party testing — they rate products as approved or not approved and offer a lot of guidance. If $60 is accessible to you and you're wondering about a product that may not be certified through NSF, USP, or Informed Choice, ConsumerLab is a great resource.

Number two: Let's talk about common misconceptions.

First, the word "natural" does not always mean safe. Honestly, "natural" is a word that has been way overused. Informed consumers have started to become more aware of this, and it's probably not a surprise to you — but just because a label has something green on it, or looks natural, doesn't mean that it is, and even if it is natural, it doesn't mean it's safe. It also doesn't mean it's been third-party tested.

Now let's talk about "organic." This is something I had to do some research on before this episode, because there's this haze around organic, and a lot of people feel like, "Well, if it says organic, it's fine." Let me explain what organic actually means.

Organic certification requires that farmers and handlers document their processes and get inspected every year. This is from the USDA: "Organic on-site inspections account for every component of the operation, including but not limited to seed sources, soil conditions, crop health, weed and pest management, water systems, inputs, contamination, co-mingling risks and prevention, and record keeping."

In order to claim that a product is organic — whether it's food, supplements, or anything else — or to use the USDA organic seal, the final product must follow very strict production, handling, and labeling standards and go through the organic certification process. Organic certification really focuses on how ingredients are grown, harvested, and processed. It verifies that the product has met the organic standards set by agencies like the USDA, and it typically involves inspections of farms and processing facilities, with attention to pesticides, fertilizers, and GMOs.

But here's the key point: organic certification does not mean that the final product has been third-party tested. If your supplement has a USDA organic seal, that means the ingredients used to make it were organically grown — but it does not mean the product itself has been third-party tested. The organic certification is valuable for ensuring the natural origins of ingredients. If it's important to you that your products don't contain synthetic pesticides, fertilizers, or GMOs, then by all means choose organic. However, it doesn't guarantee the overall quality or accuracy of that supplement. So something can be organic but still have issues with potency or mislabeling. Just be aware that your organic supplements may not have been third-party tested.

Number three: Understand your label.

This is particularly important with multivitamins. If I turn over a multivitamin and see a huge list of vitamins and minerals, my brain wants to think, "Great, this is so good for me." But it may not be as great as we think — for a couple of reasons.

First, the amounts of each nutrient may be quite small. It's important to flip the label and check what percentage of the RDA (Recommended Daily Allowance) each vitamin represents. Second — and this is very relevant to our community of women over 40 who care about bone health — some nutrients actually cancel each other out. For example, a typical multivitamin contains both calcium and iron. Calcium and iron bind to each other, which makes them inactive. So you might think you're getting 200 milligrams of calcium, but it's actually binding to the iron and passing right through — your body isn't absorbing it. I'm sorry to be the one to tell you this.

The chances are your body may not need all of those nutrients in a multivitamin anyway, which means you're likely just producing very expensive urine. For that reason, I personally don't take a multivitamin. However, I do provide multivitamins to my family — because something is better than nothing with them. They don't like taking a lot of supplements, and it's much easier to give them a third-party tested multivitamin. My boys are in college, and the reality is it's very difficult to get a wide variety of plants in a collegiate environment. I've counseled them: sometimes college is just about surviving. Let's just eat, drink water, and get your sleep. We can talk more about nutrients when you have more control over what you're consuming.

There's another label lesson I just figured out — literally yesterday. I had been taking an omega-3 supplement — a third-party tested omega-3 combined with D3 — for a long time. I was faithfully taking these two relatively large fish oil capsules because I've been working on trying to raise my HDL cholesterol. (HDL is the "good" cholesterol that helps remove LDL. If you want to learn more about cholesterol, go back and listen to my episode with Dr. Maria Colón-González — Season 18, Episode 10, "Understanding Cholesterol and Holistic Health Management.")

Lately I've been adding more seeds to my diet — hemp seeds, chia seeds, and sometimes flaxseeds. These are great sources of both fiber and protein. I've been adding them to my sheep's milk yogurt (which sounds disgusting, but it's really just fine), to smoothies, all kinds of things.

Yesterday I happened to look at the label on my fish oil capsules. Those two capsules provide 1.1 grams of omega-3s plus 1,000 IU of D3. The U.S. RDA for omega-3s for women is 1.1 grams per day — so the supplement was getting me to the recommendation. But then I looked at my seeds.

Two tablespoons of flaxseeds has 2.1 grams of omega-3s. One tablespoon of chia seeds has 2.14 grams. And three tablespoons of hemp seeds — which also provides about 10 grams of protein — has approximately 3 grams of omega-3s.

So guess who is no longer taking fish oil? This one. Hand raised. I'm getting plenty of omega-3s from my food, even on days when I'm not eating fatty fish. And I'd much rather get it from food than from a pill — and those pills are not small. I just need to finish my current bottle, and then I'm done.

Number four: Watch for red flags.

I'll run through these fairly quickly.

If a label says a product contains a proprietary blend, that's a red flag. A proprietary blend is a collection of ingredients formulated for a specific purpose, kept secret from the consumer and from competitors. Think of it like the KFC recipe — except KFC is regulated by the FDA and supplements aren't. So while "proprietary blend" sounds fancy, it's actually something to be cautious about.

Watch out for exaggerated claims — superlatives like "this is the best," "miracle cure," or anything that promises unrealistic results. If it sounds too good to be true, it probably is. As we discussed, "natural" doesn't really mean anything from a safety or efficacy standpoint.

If a product has missing information — like a blank expiration date or lot number field — that's a red flag. Why isn't that information there? If the price seems too good to be true, it probably is. There is a reason something has been deeply discounted.

Number five: Let's talk about bioavailability.

Bioavailability is essentially how well our bodies can absorb and use a nutrient. Many nutrients work synergistically — they're best absorbed and utilized when consumed together with complementary nutrients. And this often happens naturally in whole foods.

For example, salmon is high in omega-3 fatty acids and also high in vitamin D. Vitamin D and omega-3s together improve absorption — which is why my supplement combined both. But you know what's even better? Having the salmon itself. This is also why pairing chia seeds, flaxseeds, and hemp seeds with yogurt works so well — yogurt is a good source of vitamin D.

Another example: avocados contain monounsaturated fats (the healthy fats) as well as vitamin K. Vitamin K is one of the fat-soluble vitamins — A, D, E, and K — which all need dietary fat in order to be absorbed. Do you see what I'm saying? God has created these foods for optimal nutrient absorption. When we eat the foods He has given us, they work together beautifully.

Now of course, there are fortified foods — like cereal with added vitamins. That's not a bad thing. Cereal is accessible, affordable, and a great way for populations who may not have access to a wide variety of whole foods to receive some nutrients. And foods are regulated by the FDA, so what's listed on the label is actually in there.

Which brings me to the second part of bioavailability: supplements are just that — supplements. They're an addition to what we're already eating. They can fill in the gaps, but they often lack the complex nutrient interactions, especially the bioavailability benefits, found in whole foods. They are meant to supplement your diet, not replace it.

Before I let you go, let me give you a couple of cautionary reminders.

If you're going to take something new, it's best to consult with your doctor first. Your doctor knows you better than I do — trust their guidance. Make sure you know what ingredients are in a supplement, especially if you have sensitivities, allergies, or potential medication interactions. This is another reason a multivitamin may not be the best choice for everyone — it may contain ingredients that interact with medications you're taking.

Follow recommended dosages. More is not always better. Most water-soluble supplements, if you take too much, will simply be excreted. But vitamins A, D, E, and K are fat-soluble, meaning they stay in your system. Too much of those can accumulate. Be wise with your dosage and follow what the label recommends or what your physician advises.

So what supplements do I regularly take?

I'll admit I have a lazy Susan full of supplements. I've been slowly reducing what's on it — so don't ask my husband, because he thinks I take more than I actually do.

Protein powder — This is a food supplement, not a regulated food. I use it at least every other day, maybe five times a week on average. You can listen to the earlier episode I referenced for the powders I use and recommend.

Vitamin D3 — I get my bloodwork done about twice a year because I have hypertension and my doctor monitors several metrics. My D levels have consistently been pretty low, so yes, I supplement. The brand I prefer and purchase as often as possible is Garden of Life. They are third-party tested, and it's available at my grocery store. Are there other great options? Absolutely. But Garden of Life is the most accessible for me.

Magnesium (on-demand) — I had a great episode on magnesium with Natalie Gerardo — Season 15, Episode 2, "Muscle Cramps, Fatigue, Headaches, and Stress." It aired September 20, 2022, and I'll link it in the show notes.

There are many types of magnesium, and I actually use two different forms. The first is magnesium malate — I take this specifically because my muscles can get twitchy when I've worked out hard or sweated a lot (which, living in Houston, is often). I found that magnesium malate helps prevent muscle twitching that would otherwise wake me up right as I was falling asleep — always my quads — and then I'd spend another 20 minutes trying to fall back asleep. I typically take it in the evening, maybe after dinner. Again, this is for my specific needs.

The second is a topical magnesium chloride spray by Now Solutions, which I get on Amazon for around $9–$10. I spray it on my legs for that same twitchiness, and I've also noticed it sometimes helps me get a deeper, heavier sleep. Bonus.

If you deal with headaches, anxiety, or other issues, a different form of magnesium may be more appropriate — go back and listen to that episode with Natalie to learn more.

Vitamin B6 (as needed) — This is the weird one, and I almost hesitated to mention it. I noticed I was waking up at night with my arms falling asleep — not just numb, but actually painful. I started connecting some dots and landed on vitamin B6, which supports oxygen transport in red blood cells and is also important for nerve health. I also read that the more protein you eat, the more B6 your body may need — and as you know from my protein series, I've been increasing my protein intake. So I take B6 on an as-needed basis when I notice the arm issue recurring. I should note this one is organic but not third-party tested — I haven't been able to find a third-party tested version.

Vital Aminos by Momentous (occasionally) — Momentous is third-party tested and endorsed by people I learn from and respect. Vital Aminos contains all essential amino acids plus some BCAAs (branched-chain amino acids) and a small amount of protein. I take it after particularly heavy strength days or when I've really taxed my muscles. Is it a total game changer? Honestly, I'm not sure. But I like that it gives me essential amino acids and BCAAs. If you're wondering what all of these are, go back and listen to the protein mini-series — particularly Episodes 1 and 3 from earlier in Season 22.

That is what I have to share about supplements. I hope this was helpful.

What I'd encourage you to do with this information is use your own discernment and figure out what works for you. You don't need to apply all of this to every supplement you take, and I am not saying to throw away anything that isn't third-party tested. That said, I do recommend — if it's accessible to you — choosing third-party tested supplements going forward. It can be more expensive, and that's why I say "if it's accessible." But the peace of mind of knowing that what you think you're taking is actually what you're taking is, in my opinion, worth it if you can afford it. I know that's not the case for everyone, and I will never come in here and say you must do this.

A quick recap: Number 1 — try to get supplements that are third-party tested. Number 2 — be aware that "natural" and "organic" don't necessarily mean third-party tested or safe. Number 3 — understand your label and your actual needs. Number 4 — watch for red flags. Number 5 — consider bioavailability. And always remember: supplements are here to supplement your diet, not replace it. Get as much as you can from whole foods.

Hey, come back next week — we are having a wonderful conversation with Kristen Milan, one of the founders of Femgevity, a women's health and menopause-focused organization. I know you are going to love that conversation.

That is all for today. Go out there and have a grace-filled day.