How can I tell if a supplement is good or not?

Abundance of Supplements

There is an overwhelming number of different supplements on the market, and more are being introduced all the time. Unfortunately, it’s not possible to judge the quality based solely on the appearance of the label or the marketing material. They may be incredibly appealing and well-designed, but that doesn’t say anything about the quality of what’s actually in the bottle. You need to read the fine print, scrutinise each ingredient, find out the manufacturing process, and most importantly, see where the raw materials come from in order to assess a supplement. However, this is not an easy task, but Greatlife.se guides you and describes what to look for next time you choose a supplement. There are two important points you should keep in mind as you read this article:

It is better to avoid low-quality supplements altogether than to take cheap forms of supplements and hope that they might still do some good. Low-quality supplements may, at best, offer little benefit if you’re lucky, but at worst, they could cause harm to your body over time.Supplements contain nutrients, which are in turn the building blocks for every cell in your body, your immune system, and your health. These vital building blocks will contribute to your well-being both in the short and long term; it’s not something to take lightly. There are few types of products where quality is as important as it is when it comes to supplements.

Synthetic Supplements or Wholefood-Based Supplements?

In simple terms, when manufacturing synthetic supplements, a vitamin or mineral is created and isolated. The powder is then pressed into a tablet or put into a capsule. In the production of wholefood supplements, however, whole foods are used, which are dried and ground into juice, which is then dried into a powder. The powder is usually paired with a vitamin or mineral and pressed into a tablet or put into a capsule. Should you choose synthetic supplements or wholefood-based supplements? The answer is that both can be good. It’s better to take a high-quality synthetic isolated supplement than a low-quality wholefood supplement.

Potency

A common argument is that synthetic supplements can be found in much stronger potencies than wholefood supplements. A synthetic 1000 mg vitamin C supplement contains 1000 mg of ascorbic acid in each capsule or tablet. For a good wholefood supplement, about 4000 mg of capsule content is needed to deliver 1000 mg of ascorbic acid, which would require excessively large capsules or tablets. A good wholefood supplement usually contains a maximum of 400 mg of vitamin C per tablet. Is this worse than the synthetic version that contains 1000 mg of ascorbic acid? If we assume that both maintain the same high quality, we would argue that the wholefood supplement is better because it contains whole food with cofactors, enzymes, peptides, and other substances that can improve absorption in the body.

Lee KW et al. from Cornell University published a study in the *American Journal of Clinical Nutrition* showing that flavonoids such as quercetin, epicatechin, and procyanidin B(2), rather than ascorbic acid, contribute to the overall antioxidant activity of apples. (Lee KW et al. Agric Food Chem. 2003).

Boyer J et al. from Cornell University showed in a study published in *Nature* that the total antioxidant activity for 100g of apples (about one portion of apple) corresponds to approximately 1500 mg of vitamin C. However, the amount of vitamin C in 100g of apples is only about 5.7 mg. Vitamin C is a powerful antioxidant, but this research shows that nearly all antioxidant activity from apples comes from a variety of other compounds. Vitamin C in apples contributed less than 0.4% of the total antioxidant activity. (Boyer J et al. Nutr J. 2004).

Even though synthetic vitamin E (All-rac-alpha-tocopheryl acetate, also known as dl-alpha-tocopherol) is absorbed by the gastrointestinal tract almost as efficiently as natural vitamin E (RRR-alpha-tocopheryl acetate, also known as d-alpha-tocopherol), research by Burton GW et al., published in the *American Journal of Clinical Nutrition*, shows that natural vitamin E has roughly twice the bioavailability to reach various tissues in the body compared to synthetic vitamin. (Burton GW et al. Am J Clin Nutr. 1998).

Vitamin E is actually a group of eight naturally occurring compounds, which include four tocopherols and four tocotrienols known as alpha, beta, gamma, and delta. Research by Georgousopoulou EN et al. published in *Maturitas* seems to indicate that tocotrienols also play an important role in health. (Georgousopoulou EN et al. Maturitas. 2017). Very few supplements contain the natural form of d-alpha-tocopherol along with all the other tocopherols and tocotrienols.

Both natural and synthetic sources of vitamin E showed similar bioavailability. However, research by Gázquez A et al., published in *Annals of Nutrition and Metabolism*, shows that the natural form of vitamin E has higher antioxidant activity in fetal plasma at birth. Something makes the bioactivity of natural vitamin E higher than that of the corresponding synthetic form. (Gázquez A et al. Ann Nutr Metab. 2023). The lesson when it comes to supplements is that efficacy, in terms of supplements, is not primarily about dosage but quality.

What Does My Supplement Contain?

There are supplements ranging from very cheap ones that are often just rubbish to expensive supplements that are often, though not always, very good. The raw materials and the manufacturing process are what determine the price of your supplement, and if there’s anything you should prioritise for your health, it’s good food and good supplements. Isn’t that more important than all the new jeans and coffee shop visits in the world? Cheap low-quality supplements, whether they are wholefood or synthetic, can do more harm than good.

Let’s say you take a cheap calcium supplement based on calcium gluconate, which consists of 9% calcium and 91% glucose. Calcium gluconate has a relatively lower calcium concentration compared to other calcium supplements. Bioavailability refers to the amount of calcium from a supplement that is absorbed and made available to the body. The body absorbs this form of calcium relatively poorly. To improve absorption, calcium gluconate is treated with hydrochloric acid (hydrochloric acid). This form of calcium will probably not help your bones; instead, there is a risk of calcification and stones in the body. Why is this form of calcium sold then? The reason is very simple: it’s extremely cheap.

Another example of very low quality is magnesium oxide, which is the cheapest form of magnesium. It has relatively low bioavailability compared to other forms such as magnesium citrate or magnesium glycinate. Magnesium oxide, however, has a high amount of magnesium in its compound, but its bioavailability is thus very low. This form is often used in supplements because of its concentration, meaning they want to be able to write on the label that you only need one or two capsules and still get 200-300 mg of magnesium. Sure, you’re getting large amounts of magnesium, but your body absorbs extremely little, and magnesium oxide instead leads to gastrointestinal side effects. Note that magnesium oxide may also be hidden as an ingredient in other forms of magnesium to "falsely" increase the amount of elemental magnesium.

Cyanocobalamin (vitamin B12) is one of the most common forms of vitamin B12 in supplements and fortified foods. It’s true that cyanocobalamin must be converted into active forms of B12 in the body, such as methylcobalamin, to be used effectively. Cyanide, which is released during this process, is a toxic compound, but the amount released from cyanocobalamin is very small and generally not harmful to the health of people with normal liver function. Cyanocobalamin is cheaper to produce, which explains why it is common in supplements.

Beta-carotene is a type of carotenoid, which are natural pigments found in many fruits and vegetables. Beta-carotene in supplements can be either natural or synthetic, and the two forms can have different biological effects. Research by Albanes D, published in *Am J Clin Nutr*, has linked synthetic beta-carotene to negative health effects, especially in smokers. It’s true that beta-carotene naturally occurs as a mixture of trans- and cis-forms, while synthetic beta-carotene is mostly the trans-form. It’s still not entirely clear what this means for the health effects of beta-carotene, and more research is needed in this area. (Albanes D. Am J Clin Nutr. 1999).

The quality of vitamin E supplements can, as mentioned above, vary depending on the source and manufacturing process. Vitamin E is a group of eight different compounds, all of which have antioxidant properties: four tocopherols (alpha, beta, gamma, and delta) and four tocotrienols (alpha, beta, gamma, and delta). Alpha-tocopherol is the most active form in the human body and the form most commonly used in supplements and fortified foods. Some vitamin E supplements are made with synthetic vitamin E, usually labelled as "dl-alpha-tocopherol" on the label, while others use natural vitamin E, often labelled as "d-alpha-tocopherol". Synthetic vitamin E is usually cheaper to produce, but it is absorbed less efficiently by the body compared to natural vitamin E, according to the research presented above.

All oils, including those used to make vitamin E supplements, can go rancid over time. Rancidity is a process where the oil oxidises and spoils, which can lead to a reduction in its nutritional content and the formation of potentially harmful substances. Vitamin E is an antioxidant and can therefore help protect the oil from rancidity to some extent, but if the oil is already rancid when the supplement is taken, this will not be much help. The best way to avoid this is to buy supplements from trusted sources and store them correctly (usually in a cool, dark, and dry place) to prevent rancidity.

The above examples aim to highlight the jungle that the supplement market can be. For most supplement manufacturers, money is number one; if they find a cheaper supplier, they often choose that supplier, even though better raw materials may be available on the market. High quality always costs more than low quality, but there’s a reason for that. High-quality supplements have better raw materials, they work better, and they won’t harm you if you follow the dosage instructions. If you can’t afford a high-quality supplement, it’s better not to buy anything at all, or buy the highest quality and take it every other day.

What’s Not on the Label

Supplements can contain substances that are not listed on the label and that you may not want in your body. These could range from legal but not particularly healthy additives to substances that should not be in supplements. Cohen et al. published a study in *Jama* where they found that nearly 70% of various supplements that were removed from the market due to their content are still being sold. (Cohen PA et al. JAMA. 2014).

Are Vitamins and Minerals in Liquid Form Better than Tablet or Capsule Form?

Vitamins and minerals in liquid form are no better than tablets or capsules. Liquid mineral supplements are often in sulfate or chloride form, which can cause nausea. Furthermore, minerals in liquid form are not better for the body, even though they are relatively stable in water.

Vitamins in liquid form are unfortunately not very stable. For example, B-vitamins degrade quickly in any liquid form and lose their biological activity and function in the body. Such a product likely only lasts for a few weeks.

Fat-soluble vitamins (A, D, E, K) can be taken in oil, but it’s very important to take the highest quality and carefully analyse which form of oil is used.

There are certainly good vitamin and mineral supplements in liquid form, but we haven’t found one yet. Just like with other forms of supplements, you need to check the raw materials, the manufacturing process, and obtain chemical analyses before taking a supplement, whether it’s in liquid form or not. We avoid liquid vitamins and minerals ourselves and cannot recommend them.

Are Vitamins and Minerals in Capsule Form Better than Tablet Form?

Some believe that capsules are better than tablets when it comes to supplements, but the idea that capsules are better than tablets is a misconception. If you place a tablet and a capsule in a glass of vinegar, the capsule will dissolve much faster than the tablet. It’s easy to think that the capsule form is more easily absorbed by the body, but that’s not true.

Place a piece of fresh broccoli in a glass of vinegar, and it will never dissolve. Why? Just like the tablet, broccoli needs stomach acid, which is much more acidic than apple cider vinegar, and the stomach’s peristalsis to break down. A glass of water with vinegar cannot mimic the acidic environment of the stomach and the peristalsis of the intestines. Bioavailability, therefore, is not about how quickly a capsule breaks down but about the quality of the content. In other words, buy the highest quality, whether it’s a capsule or tablet.

Glass or Plastic

Really high-quality supplements usually come in dark glass jars because they let through significantly less light than white plastic containers. Additionally, they avoid toxic substances like BPA (Bisphenol-A) that can be released from plastic containers. However, there are bioplastics that do not contain hormone-disrupting BPA, BPF, BPS, plasticisers, or phthalates. High-quality supplements can be sold in both plastic and glass.

Are All Wholefood Products the Same Quality?

Unfortunately, not. It depends on how the raw materials are handled. First and foremost, they should be organically grown to avoid pesticide residues. Additionally, many wholefood manufacturers make their products by adding isolated vitamins to a soy base, which is then fermented. The product is then called wholefood but is not truly a good wholefood supplement, and you should avoid this type of wholefood supplement altogether.

There are different ways to dry wholefood. The most popular method is spray drying, where the wholefood mass is sent through a vacuum and treated with a heat gun that maintains a temperature of several hundred degrees. The wholefood mass is dried immediately, but valuable nutrients are lost. It’s a relatively cheap method but not particularly gentle on the raw material. Another common method is freeze-drying, where the wholefood mass, which is on a conveyor belt, is rolled through cooling elements and frozen to -55°C while water is drawn out of the mass. Unfortunately, not all phytonutrients can withstand the freeze-drying process. However, freeze-drying is better than spray drying. A good wholefood supplement should use a gentle drying method such as Refractance Window Drying, where the wholefood mass is dried at low temperatures. The method is very precise as it automatically stops drying when the moisture content is less than 4% in any individual substance.

How Should You Think When Buying Supplements?

You can find examples of nearly all vitamins, minerals, and other types of supplements where manufacturers choose cheap shortcuts instead of manufacturing the highest quality. Why do they do this? Because it’s cheap. Remember that …

It’s better not to take low-quality supplements at all than to take cheap forms of supplements and hope they might still do some good. Low-quality supplements may, at best, offer little benefit if you’re lucky, but at worst, they could cause harm to your body over time. Supplements contain nutrients, which are in turn the building blocks for every cell in your body, your immune system, and your health. These vital building blocks will contribute to your well-being both in the short and long term; it’s not something to take lightly. There are few types of products where quality is as important as it is when it comes to supplements.

We at Greatlife manufacture and sell supplements that we would want to take ourselves or give to our family, and we only want to take the best.

We would never bring in something we don’t take ourselves, and we only want to take the best that’s available.

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