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6 tips for choosing quality vitamins and supplements

Over-the-counter (OTC) supplements seem to be more popular than ever. There are products available for everything from and to improving . But choosing a quality product can be a daunting task.

A is any product that’s intended to supplement (or add to) the nutrients you get from the food you eat. Vitamins are considered supplements. But supplements can also include ingredients other than vitamins.

What’s important to know is that these products aren’t regulated the same way as OTC and prescription medications. So knowing how to choose a high-quality supplement is key when it comes to protecting your health. Pharmacists are a great resource when it comes to supplement and vitamin quality assurance. Here are six tips from , a platform for medication savings, to help you make an informed choice.

Key takeaways:

• Over-the-counter (OTC) supplements aren’t regulated by the Food and Drug Administration the same way as prescription medications. This may make it hard to choose a quality product, and fraudulent supplements are a growing concern.
• Look for seals from the United States Pharmacopeia (USP) or National Sanitation Foundation (NSF); these mean a product has gone through extra testing. Keep an eye out for claims that seem too good to be true and sketchy online retailers.
• OTC supplements can still have side effects and drug interactions. So it’s best to talk to your healthcare team before starting something new.

1. Know the risks of OTC supplements

Supplements and prescription medications aren’t regulated the same way. Prescription medications have to go through quality, safety, and efficacy testing before they’re by the FDA.

Dietary supplements don’t go through the FDA approval process. Instead, they’re regulated under a set of rules known as the Dietary Supplement Health and Education Act of 1994 (DSHEA).

Under the DSHEA, makers of supplement products are supposed to follow “” (GMPs). Manufacturers also aren’t allowed to make health claims about supplements without appropriate evidence to back them up. But they don’t always comply with these regulations.

The FDA can take action if a supplement maker makes false claims about their products. But the agency doesn’t have to approve products before they’re sold. So the FDA only gets involved if there’s an issue .

The FDA also doesn’t that supplements contain what they claim. that herbal products don’t always contain the ingredients they’re supposed to and sometimes contain extra ingredients that aren’t on the label. And many products contain fillers or substitutes that could reduce effectiveness.

The FDA also doesn't check for contaminants in supplements. So some OTC supplements may contain small amounts of heavy metals, pesticides, or even bacteria.

2. Look for third-party testing

To fill in the regulation gap left by the FDA and DSHEA, several independent organizations have created for supplements. Look for products with one of these certifications to help ensure you’re choosing a .

There are several groups that provide certifications, including:

• National Sanitation Foundation (NSF): The offers product and ingredient certifications for supplements. A searchable list of can be found on their website.
• United States Pharmacopeia (USP): The means a product has been tested for ingredients and contaminants. The USP also has a you can access online.
• Natural Products Association (NPA): An certification is given to supplements adhering to GMPs.

Other certifications may look impressive on a label, but may be misleading. These certifications can help you choose a supplement with better-quality ingredients. But they don't guarantee it will actually work for its intended purpose. Nor do they mean that it will be safe for you to take. Examples include:

• USDA Organic: The U.S. Department of Agriculture (USDA) doesn’t certify the safety or amount of ingredients in supplements. It only certifies whether the ingredients came from .
• Non-GMO: The Non-GMO Project is an organization that verifies whether a product (GMOs). GMOs are plants, animals, or microorganisms that have been altered by technology.
• Standardized: A “” designation on the label means that the supplement has a consistent amount of the active ingredient in every batch. But there isn’t an organization that oversees the use of this term or ensures that it’s applied accurately.

3. Be wary of big promises and meaningless claims

aren’t meant to treat, prevent, or cure any diseases, making them different from medications. Be wary of “too good to be true” claims or pricing. This may be a marketing tactic to move a product that is nearing expiration or doesn’t meet quality standards.

Here are some “” that could indicate a supplement should be avoided:

• It claims to cure a disease.
• It touts personal success stories. While encouraging, these can easily be made up and aren’t the same as clinical evidence.
• It promises a quick fix, like you’ll “lose 30 pounds in two weeks.”
• The label includes the phrase “100% pure” or “all natural.”
• It’s advertised as a miracle solution, a new discovery, or a scientific breakthrough.
• The label includes the phrase “FDA approved,” “pharmaceutical grade,” or “tested by an FDA-approved laboratory."

If you’re concerned that a product may be fraudulent, you can search the to see if it’s already listed there. If you’d like to report a possibly fraudulent product, visit the U.S. Department of Health and Human Services’ .

4. Shop at trusted retailers and use caution when buying supplements online

There are different ways to buy supplements — but they aren’t all trustworthy.

Some different ways to purchase supplements include:

• From a healthcare professional: — sometimes called “medical-grade supplements” — can only be sold by healthcare professionals. In turn, they may get a profit from these sales. But just because you can only get them at a prescriber’s office doesn’t mean the supplements are better (or worse) than other types.
• From a retail store: are usually sold through the regular retail market in pharmacies, in grocery stores, or online. They’re often available as both brand-name and store-brand products.
• Online-only: Some OTC supplements may only be available through . These retailers are often third-party sellers, rather than actual manufacturers. Online-only supplement products have a higher chance of being or — meaning counterfeit, expired, or stolen.

No matter how you purchase supplements, it’s best to research the brand or manufacturer of the supplements in advance. This can help you look for products with the proper certification and labeling, as we previously reviewed.

Your best bet is to buy supplements in person so you can verify expiration dates and look for certification seals. and buy from reputable manufacturers. Review product labels and company websites to see if they follow GMPs recommended by the FDA. Don’t forget you can always ask your pharmacist for help.

5. Know what to look for on supplement labels

A is often your best source of information about whether it’s a quality product. First, look for a USP, NSF, or other third-party certification seal. Then, make sure the label also contains the following items:

• Product name
• A statement that says “dietary supplement”
• Name and location of the manufacturer
• A “” panel that lists the names and quantities of all active ingredients, serving size, and number of servings per container
• An ingredients statement that lists all inactive ingredients
• An address or phone number to report serious side effects

If any of the above information is missing, you should avoid the product.

There may be other information on the label to consider, such as whether the product is gluten-free or vegan. Reading the label closely can help you decide if the product is right for you.

If you’re having trouble reading the label yourself, the Office of Dietary Supplements offers a free . You can view the product label there and get information about what’s inside the supplement.

Good to know: Products with are only required to list the active ingredients included in the blend — not how much of each ingredient is included. This helps protect the manufacturer from having its formula copied. But it can also make it difficult to know exactly what you’re taking. So you should use caution when purchasing products containing proprietary blends.

6. Talk to your prescriber or pharmacist before starting a new vitamin or supplement

Most people don’t need to take , especially if they eat a . That being said, certain factors can of low vitamin and mineral levels. This includes:

• Eating a vegetarian, vegan, or other restrictive diet
• Being pregnant
• Consuming large amounts of alcohol
• Having inflammatory bowel disease
• Taking certain medications

The best way to know if you have low levels of essential nutrients is to talk to a healthcare professional. They can run blood tests to check for any deficiencies and recommend any vitamins you may need.

When it comes to other types of supplements, remember that “” doesn't mean better, safer, or healthier. Just like prescription medications, OTC supplements can have side effects and . So it’s best to talk to a pharmacist or your prescriber to make sure a supplement is safe for you before you take it.

Good to know: Taking extra vitamins may not seem like a big deal, but some vitamins can if you take too much. So it’s best to only take them if your prescriber recommends it.

Frequently asked questions

What is the best multivitamin for perimenopause?

There aren’t any vitamins that are specifically recommended during perimenopause. But it’s a good idea to have your primary care provider or gynecologist check your baseline vitamin levels. This can provide guidance as to what vitamins (if any) may help support your overall health and well-being.

Supplements that may include L-theanine, pollen extract, and Asian ginseng. But it’s best to check with your healthcare team to make sure these are safe options for you before trying any.

Can supplements interfere with antidepressants?

Yes, some supplements can interact or interfere with antidepressant medications. is a common example. This is why it’s always a good idea to check with your pharmacist or prescriber before adding any OTC vitamins or supplements to your routine.

What is the best supplement for neuropathy?

If you have low levels of vitamin B12, vitamin D, or magnesium, taking a supplement version may help . Other supplements that may help with neuropathy include alpha-lipoic acid and benfotiamine. But be sure to get an OK from your healthcare team before adding any vitamins or supplements to your regimen.

The bottom line

If you’re looking for high-quality vitamins or supplements, become an informed consumer. Doing a little bit of research on the products you’re considering before you buy them can go a long way to protecting your safety.

OTC supplements aren’t approved by the FDA. But seals from independent companies, such as the United States Pharmacopeia (USP) and the National Sanitation Foundation (NSF), show that a supplement has met higher testing and quality standards. Be sure to read supplement labels to find out exactly what you’re getting from each dose of medication. And keep an eye out for claims that seem too good to be true.

Keep in mind that OTC supplements can still have side effects and drug interactions. So it’s a good idea to talk to your healthcare team before trying something new.

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