How to choose a supplement: with so many tablets and tinctures to choose from, how do you find the right one?

Natural Health, April, 2005

PICKING A SUPPLEMENT can be a pill. There are thousands of dietary supplements on market shelves and precious little guidance for consumers on how to evaluate what's good and what's not. Designating a product as "natural" doesn't mean it's safe; the natural herbs kava and comfrey, for example, have been linked to liver damage. Nor does the term "standardized" guarantee quality; the United States has no legal definition for that word.

So how to make your selection? A health-food store might demand stricter standards, offer better services, and have a more knowledgeable staff than supermarkets or Web sites. But some brands are available from all three sources.

Ultimately, where you buy your supplements isn't all that relevant, says Jody Villecco, nutrition spokesperson and national quality standards coordinator for Whole Foods Market. Nor is price an indicator of safety or quality. "What is important is the label," says Villecco.

The Food and Drug Administration requires that manufacturers offer a Supplement Facts panel similar to the Nutrition Facts label on packaged foods. It describes serving size, ingredients, directions for use, and so on. You need to know as much as possible about the supplements you take; when consumed incorrectly or in excessive amounts, they can cause problems. So if the Supplement Facts panel is missing, keep your money. Also, supplements that are otherwise safe can interact negatively with prescription drugs. So consult your physician if you're taking any medications.

Once you've found the Supplement Facts panel--and cracked its code--you're more likely to buy something that will do you some good. Here's what to look for:

1. HEALTH CLAIMS It's legal to claim that a supplement will promote or support the health of the body, but any promise that it will cure, treat, or prevent a condition should send up a red flag. "Whole Foods Market has stopped selling the entire series of weight-loss carb blockers in its stores. The products' claims and the way the supplements work in the body aren't in line with our philosophy. And the FDA does not consider carb-blocker products to be an effective method of weight loss," says Villecco.

2. INGREDIENTS This list is required reading, especially for those with food sensitivities. "Many people who take the popular supplement glucosamine for their joints don't know it comes from crustacean shells, even though it says so on the label," says Villecco. "For someone who's allergic to shrimp or other shellfish, not reading the ingredients list could be a problem."

3. ADDITIVES The ingredients list may also alert you to the presence of fillers, binders, artificial colors and flavors, sweeteners, or preservatives you would normally avoid. "Whatever you don't want in your food, you don't want in your supplements," says Villecco.

4. THIRD-PARTY CERTIFICATION Even the most conscientious consumer can't judge quality without outside help. "The best indication of quality is when an independent third party certifies the label's claims," says Villecco. These entities check for contaminants, inspect manufacturing sites, test for accuracy in labeling, and verify that the manufacturer follows "good manufacturing practices." The labels of reputable manufacturers usually carry a seal that says "NSF" (the nonprofit NSF International), "USP" (the private United States Pharmacopeia), or "NNFA" (the National Nutritional Foods Association, a trade association). "Some manufacturers are certified by all three," says Villeco.

5. EXPIRATION DATE The container should carry the date past which the product is no longer considered effective. "This is particularly important on oil-based or other unstable supplements, such as probiotics," says Villecco. If the expiration date falls before you expect to finish the bottle, find a fresher one.

--Mary Ellen Strote