There is an abundance of supplements available today. Due to the many different brands and packaging with different dosages, it is possible that you can no longer see the forest for the trees. How do you know which supplement is suitable for you, and whether it is of good quality? With the following tips, we hope to provide you with tools to help you make the right choice.
The EFSA (European Food Safety Authority) has set a recommended daily allowance (RDA) for most nutrients. In addition to the RDA, a maximum safe amount has been established for (almost) all vitamins and minerals, i.e. the maximum amount of a substance you can ingest on a daily basis. This is often much higher than the RDA. Exceeding this maximum amount for a long time can cause complaints and health problems. Therefore, when buying a supplement, look at the dosage and choose a product with a dosage that is responsible, and certainly not above the maximum safe amount.
Another important point to consider when choosing a supplement is the type of compound contained in a supplement per nutrient. There are many different types of compounds that are not all absorbed equally well by the body. For example, there are two different forms available for vitamin D, D2 and D3. Research has shown that the beneficial effect of vitamin D3 is no less than 87% greater than D2. Similar are other compounds, such as magnesium or calcium citrate, which is better absorbed by the body than magnesium or calcium carbonate. You will also see this difference in compounds in the price of supplements. Supplements with more absorbable compounds are usually more expensive than the variants with less absorbable compounds. Therefore choose a good price-quality ratio.
Dietary supplements almost always need excipients. These are substances that ensure that the ingredients in a tablet or capsule stay together, or that guarantee a certain shelf life. In view of cost, manufacturers can opt for synthetic or natural fabrics. High-quality products usually use natural excipients, which is also reflected in the price of the supplement.