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How to Choose the Best Supplements

Blog, Health & Wellness
  • August 8, 2022

When you step into the supplement store, you are bombarded by a wall of products that all look the same. It takes forever to find a brand that you can trust and that will work for you. When shopping online you also feel overwhelmed by the sheer number of products showing up in your search results. How are you supposed to tell the difference between reliable vs. potentially irreputable brands?

Does this sound familiar to you?

Clearly, consumer awareness and quality control are key skills to find your way in the supplement jungle. In this blog article we will give you the tools you need to choose the best products on the market.

Take-home points

  • Make sure the supplement is licensed by Health Canada with an eight-digit Natural Product Number (NPN) or Homeopathic Medicine Number (DIN-HM).
  • Supplements used by athletes should be quality-assured by Informed Sport or NSF.
  • All supplements should be proven in human research studies and key ingredients must be within safe and effective dosing ranges.

1. Is the supplement licensed and quality-assured?

Supplement shopping is often an overwhelming experience because of the sheer number of products available on the market. Furthermore, some supplements are unproven, ineffective, and even unsafe. For example, as many as one in ten sport supplements can be contaminated with ingredients and compounds that are prohibited in sports. Thus, proof of regulatory oversight (e.g., a product license) and quality-assurance by a third party (e.g., a certification) are two key things to look for.

Key tips:

  • Health Canada regulates natural health products so Canadians can have confidence that the supplements are safe, effective, and of high quality. Thus, make sure that the product is licensed by Health Canada with an eight-digit Natural Product Number (NPN) or Homeopathic Medicine Number (DIN-HM) (Figure 1).
    Choosing supplements - Trim 7
    Figure 1. Canadian supplements are licensed by Health Canada and have an eight-digit Natural Product Number (NPN) or a Homeopathic Medicine Number (DIN-HM).
  • Third-party certification programmes, such as Informed Sport and NSF, test supplements for any banned substances and make sure they are safe to use by athletes. If supplements are to be used in sport settings, they should be quality-assured by Informed Sport or NSF (Figure 2).
    Choosing supplements - Muscle 5
    Figure 2. Supplements to be used in sport settings should be quality-assured by Informed Sport or NSF to make sure they are free from banned substances and safe for athletes to use.

2. Is the supplement proven in human research studies and are the key ingredients within safe and effective dosing ranges?

Anything taken in excess may be toxic, and conversely, if you do not get enough (e.g., trace amounts), you may not see any benefits. Unfortunately, many products on the market contain trace amounts of active ingredients and are ineffective. In addition, products that are not quality-assured or licensed may contain harmful ingredients at toxic levels. This balance is a tricky process and a good reason to carefully examine ingredients before choosing your supplement. Ask an expert for help if needed!

Key tips:

  • First, we recommend that you consult with science-based websites:
    • Health Canada’s Monographs on natural health products (click here).
    • National Institutes of Health Office of Dietary Supplements (click here).
  • Optionally, if you want more in-depth information and evidence, we suggest that you consult with the actual research records directly.
    • Start with a quick Google search using key words relevant to the product itself, main ingredients, effects, and science/research.
      • Example 1: Muscle 5, supplement, muscle health, research
      • Example 2: Green tea, weight loss, research, science
      • Example 3: Sport supplements, performance, athletes, research
    • Summaries of many research records, such as authoritative reviews (example 1), position statements (example 2), and meta analyses (example 3), are considered gold-standard evidence.
    • Then click on the research record and proceed to read the abstract or the entire research paper, as shown for Muscle 5 (Figures 3-4).
      • Make sure it is a reputable, peer-reviewed scientific journal.
      • Pay attention to the daily dosing, efficacy, and safety of the product and/or key ingredients.
      • Compare this information to the actual nutrition label of the product to ensure consistency.
Google Search for supplement info
Figure 3. Perform an online search using key words for research studies on the supplement in question and/or key ingredients.
Online supplement research
Figure 4. Click on the research record, read the abstract or the entire paper if necessary, and pay extra attention to conclusions regarding dosing, efficacy, and safety.
Armed with this knowledge you will be able to tell which supplements are quality-tested according to rigorous scientific principles. You are now ready to invest in science-proven supplements and embark on your health journey!

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