How To Get the Most Out of Your Supplements
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A Hard Pill to Swallow: Supplements can be necessary and helpful, but a lot can go awry: Excessive doses or interactions with other medications can cause health issues — and may even be toxic. The Food & Drug Administration doesn’t test or regulate supplements like they do over-the-counter or prescription drugs, so quality and dosage vary wildly brand to brand.
The Benefits: Experts agree that food should provide nutrition first, but certain health conditions, dietary restrictions, or lack of access to nutritious food can necessitate a supplement. The Dietary Reference Intake calculator can give you an idea of the amount of each nutrient you need (but always consult your doctor first to make sure a supplement is safe for you).
How to Do It: Look for third-party testing for quality and safety from organizations like USP or NSF. And remember that more isn’t always better: Avoid massive doses. Be extra cautious if you have food allergies, because it’s up to the manufacturers to label products correctly. Do your homework on each supplement: For example, vitamin D needs to be consumed with fat and vitamins C and B12 should be taken hours apart for best absorption. Be consistent: Getting enough nutrients regularly is more effective than loading up when you’re feeling sick.
