Supplements can play a powerful role in supporting your health, but the key to reaping their benefits lies in choosing high-quality options. Many people spend hundreds of dollars on supplements, thinking they’re doing something good for their health. With the supplement industry being loosely regulated, it’s easy to fall for flashy marketing or low prices—only to end up with products that don’t deliver the nutrients your body needs. If the supplements aren’t bioavailable or contain low-quality ingredients, they may provide little to no benefit. Worse, they can include harmful additives or allergens.
Let’s break down what makes a supplement effective, how to choose wisely, and why bioavailability is so important.
WHY SUPPLEMENTS MATTER
Even with a healthy diet, many people are missing essential nutrients. Here’s why:
Depleted Soil: Modern farming practices strip the soil of key nutrients, reducing the quality of the food grown in it.
Early Harvesting & Storage: Produce is often picked before ripening and loses nutrients during long shipping and storage periods.
Poor Dietary Habits: Highly processed foods and a lack of nutrient-dense options lead to significant nutritional gaps.
Digestive Issues: Stress and poor food choices can impair nutrient absorption.
Medication Use: Many medications, including birth control, can deplete vitamins like B6, B12, folate, and minerals such as magnesium and zinc.
Supplements are not a replacement for a nutrient-rich diet, but they act as an insurance policy to fill gaps and support optimal health.
They are also not all created equal! One of the most important factors to consider is the bioavailability—how well your body can absorb and use the nutrients. Let me share with you my tips for choosing the more bioavailable forms.
Chelated Minerals: Minerals bound to amino acids (e.g., magnesium glycinate or iron bisglycinate) are often more easily absorbed than inorganic forms like magnesium oxide.
Fat-Soluble Vitamins: Vitamins A, D, E, and K are better absorbed when taken with healthy fats. Pairing your supplement with foods like avocado or nuts can boost absorption.
Powders Over Gummies: Gummies often lack potent doses of nutrients and may include unnecessary fillers and sugars. A powder or capsule form is typically a better choice for serious supplementation.
Prenatal Powders or Capsules: If you’re in the market for prenatal supplements, opt for powders or capsules instead of gummies, as these often provide higher-quality, bioavailable nutrients.
HOW TO SPOT HIGH QUALITY SUPPLEMENTS
When shopping for supplements, it’s important to evaluate the brand and the product carefully. Here’s what to look for:
1. Manufacturing Standards
- Choose products made in a Good Manufacturing Practices (GMP)-certified facility. This ensures the supplement is made under strict quality control.
2. Ingredient Transparency
Look for a Certificate of Analysis (COA), which verifies the quality and purity of each ingredient.
Avoid supplements with “proprietary blends,” which can hide the exact quantities of active ingredients.
3. Clinically Proven Ingredients
Seek out supplements that contain ingredients supported by clinical research. Proven compounds, such as omega-3 fatty acids or methylated B vitamins, are more likely to deliver real health benefits.
4. Third-Party Testing
Look for seals of approval from organizations like ConsumerLab.com, NSF International, or USP. These certifications ensure the product has been independently tested for potency and safety.
5. Avoid Fillers and Additives
Check the ingredient list for unnecessary fillers, artificial colors, preservatives, or sweeteners. A simpler ingredient list is often better.
6. Reasonable Pricing
If a product’s price seems too good to be true, it likely is. High-quality supplements require premium ingredients and rigorous testing, which come at a cost.
7. Source Supplements From Trusted Places
Avoid drugstore supplements and instead purchase from natural health stores or brands recommended by a licensed practitioner.
THE ROLE OF SUPPLEMENTS IN CONCEPTION
If you’re trying to conceive, supplements are even more critical. A nutrient-rich diet is essential, but supplements can help ensure you’re getting the key nutrients needed to support fertility and a healthy pregnancy. For instance:
Women often need extra folate, vitamin D, and omega-3 fatty acids.
Men can benefit from zinc, selenium, and antioxidants to improve sperm health.
Choosing high-quality supplements is about more than just picking something off the shelf. It’s about understanding your body’s needs, focusing on bioavailability, and avoiding the pitfalls of low-quality products. When in doubt, consult a licensed practitioner you trust. They can guide you toward reputable brands and products tailored to your health goals.
Remember, investing in quality supplements is an investment in your well-being—and that’s worth every penny.
Are you ensuring your supplements are thereaputic and high quality? I'd love to know, shoot me an email and lets chat! wellness@helenpaquette.com
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