What's in your supplement?

Have you ever taken a fish oil supplement because you heard it was good for your heart? How about a vitamin C gummy when you feel a cold coming on? According to the CDC, over half of American consumers use supplements regularly, but there are a few things to be aware of with supplements.

Supplements include vitamins, minerals, herbs, botanicals, or other dietary substances. Supplements are regulated by the FDA to some extent under the Dietary Supplement Health and Education Act, although safety and effectiveness are not evaluated prior to going on the market, and supplements might only be pulled off the market after adverse reactions are reported. The manufacturers themselves are responsible for the safety of their products.

Here are a few things to look for in a good supplement:

• Good Manufacturing Practices (GMP): Supplements in the U.S. are required to be compliant with GMPs per FDA guidelines; however, manufacturers are only required to submit this information if they are randomly audited by the FDA. The GMP stamp verifies that the manufacturer has met quality and safety standards for processing plant conditions, procedures, and operations.

• Natural Products Association (NPA): The NPA is a third party certification that is essentially a more robust version of GMP.

• U.S. Pharmacopeia (USP): The USP stamp indicates the product actually contains what it is said to contain on the label.

• Look for minimal additives and vitamins/minerals in their most active form (to learn more about this, visit a registered dietitian).

• For more information, visit the Office of Dietary Supplements website at www.ods.od.nih.gov. A subscription to Consumer Labs is also a great resource regarding supplement safety (www.consumerlabs.com).

Most healthy people can get the nutrients they need from whole foods, which contain nutrients in their most active form for optimal absorption and provide health benefits that cannot be matched by a supplement that was manufactured in a lab. Although supplements are touted as natural, some are highly processed and may contain hidden contaminants.

While a food-first approach is best for most healthy individuals, supplementation is most likely needed in people with intestinal disorders, major surgeries,

malnutrition, and in documented cases of nutrient deficiencies. Very active individuals, those with autoimmune disorders, and pregnant women often benefit from supplementation as well. Medications like statins and antacids (among others) may induce nutrient depletion and require supplementation. A variety of other situations may require supplementation, but this is determined individually with your health care provider.

Keep in mind that supplements, especially herbal remedies, may interact with each other and your medications. Registered dietitians trained in integrative and alternative medicine are an excellent resource to learn more about nutrient supplementation.

Although taking a daily multivitamin is generally harmless, the cost savings and health benefits of whole foods is something to consider next time you visit the supplement aisle.

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Natalie Colla, RDN, LDN, B.S., is a Registered Dietitian, graduate of the University of Idaho Dietetics Program, and diabetes program manager with Panhandle Health District.