Choosing the right supplement
If it sounds too good to be true, it probably is
04:45 AM Apr 17, 2012
A balanced diet and healthy lifestyle are best for your overall well-being. For most people, however, this is easier said than done.
With our hectic lifestyles and less-than-ideal diets, most people do not get all the nutrients they need for optimal health, said Ms Mayura Mohta, a nutritionist in private practice and founder of Healthfriend, which conducts nutritional workshops.
The right supplement may be able to fill those nutritional gaps, promoting better immunity, mental sharpness and emotional stability, she added.
However, with so many choices and brands available, choosing a vitamin supplement can be a mind-boggling affair.
Before you pop the pill, here are some tips from the experts on what to look out for when choosing a supplement.
There's no one-size-fits-all supplement
You probably can't fit into your grandparent's or spouse's shoes. The same goes with supplements.
"Which supplement suits you best really depends on your dietary intake, age and health status," said Ms Fahma Sunarja, senior dietitian at Parkway Cancer Centre.
For example, she added, women who plan to start a family may be advised to take folic acid supplements (to avoid certain birth defects), and iron and calcium supplements during the later stages of pregnancy.
Seniors who stay indoors most of the time, and do not take much calcium-rich foods, may require a calcium and Vitamin D supplement.
Vegetarians and vegans may need additional B12 supplements, while those with anaemia may need extra iron, said Ms Mohta
Confused? To get started, you may want to choose a quality multivitamin/mineral tablet, but opt for those that are specially formulated in specific dosages for adult men, women or the elderly, said Ms Mohta.
To be safe, the nutrition experts advised checking with a health professional before popping a vitamin pill. "Don't self-diagnose. Every individual is biochemically unique and individual nutrient requirements may be assessed after consulting a health professional," said Ms Mohta.
It is not a wonder pill
Be extremely suspicious if the label states bombastic, unrealistic claims of curing serious diseases.
While there are studies to show that certain supplements may help protect against certain illnesses, reliable supplement manufacturers and suppliers would never claim their products could cure serious diseases, said Ms Christina Lim, founding member of the Health Supplements Industry Association of Singapore.
Ms Lim, who is a qualified pharmacist and CEO of Ocean Health Singapore, said it is important to have realistic expectations when purchasing health supplements.
"Some consumers have unrealistic expectations of health supplements and do not realise they are not intended to prevent or cure diseases," she said.
"If the cures for cancer, baldness or erectile dysfunction have been discovered, they would be making headline news and not being sold in street markets or over the counter."
Quality matters
Don't skimp on cost. "We spend top dollar for quality products. This stands true for supplements as well. Cheap supplements tend to be of low quality and have less nutrients," said Ms Mohta.
Look for clear labelling. The ingredients list, dosage, where the product was made and expiry date should be clearly stated on the package, said Ms Lim.
According to Ms Mohta, a good-quality supplement should include natural and absorbable forms of nutrients. If you are buying a mineral supplement, look out for words like "ascorbate", "chelate" or "citrate". In these forms, minerals are better absorbed by the body.
Another indication of quality and reliability is membership with the Health Supplements Industry Association Singapore, Consumer Healthcare Products Association in the USA or in Australia, the Dietary Supplement Manufacturers' Association or Complementary Healthcare Council of Australia, added Ms Lim.
Too much of a good thing
Taking mega doses of vitamins or minerals can be toxic, which is why it is important to stick to the recommended dosage, advised Ms Mohta.
In particular, high doses of fat-soluble vitamins (A, E, D and K) can be harmful, added Ms Sunarja. "These cannot be excreted from the body. Therefore any excess will be stored in the liver. Long-term excess intake could lead to the development of kidney stones," she explained.
How can you tell if a supplement is not suitable for you? Look out for symptoms such as difficulty in sleeping or concentrating, nerve problems like numbness or tingling, feeling more irritable and headaches, said the nutrition experts.
If you are taking other medication, consult your doctor before starting any supplements.