Author: Sabrina Lundsgaard, Dietetic Practicum Student. Reviewed by Dahlia Abou El Hassan, MScFn, RD, Food Services Registered Dietitian. 

From multivitamins to sea moss gel, supplements dominate headlines and represent a billion-dollar industry in Canada. Despite Health Canada's oversight, which registers and evaluates all supplements sold in the nation, numerous supplements receive approval within days based on weak evidence.  

Supplements can be a beneficial part of our routines, yet amidst the overwhelming array of supplement information and poor regulation, how can we discern which ones to take and what brands to trust? 

To navigate this complex landscape, it's crucial that we can evaluate supplements critically. By doing so, we empower ourselves to make informed decisions about where to invest our money and what products to include in our routines. Below are four steps to help you evaluate supplements.  

What benefit are you trying to derive from supplementation? 

The constant barrage of marketing can make it feel necessary to take supplements to achieve good health when that is not the case for many people. Take a moment to consider if there's a specific aspect of your health you wish to improve and whether supplements are necessary to achieve those goals. 

If you're concerned about micronutrient deficiencies, it might be more practical to assess your overall diet first. Incorporating nutrient-rich foods could provide the benefits you seek. Prioritizing food can also save money, as supplements can be costly and may pose safety concerns, as discussed below. 

Some people may be at greater risk for micronutrient deficiencies and may benefit from supplementation. For example... 

• Most Canadians are deficient in Vitamin D, especially in the winter when sunlight is limited. 

• Those following Vegan or Vegetarian diets are at greater risk for Iron and B Vitamin deficiencies.  

• People on birth control are at greater risk for deficiencies in Vitamin B6, B12 and folate. 

Ask your doctor to test for any suspected deficiencies prior to starting a supplement. Knowing your risk for deficiencies and limitations to incorporating nutrient-rich foods can help determine if supplementation is necessary.  

Is the ingredient safe to consume? 

If you've decided that supplementing is necessary, the next step is ensuring the safety of the ingredient you intend to use. Consider the recommended dosage and duration to understand the safety limits. consider potential interactions with any existing health conditions or medications you're taking. Also consider your own allergens or food sensitivities. For example, you’ll want to ensure that your supplement is gluten-free if you have Celiac Disease.  

What are the side effects? 

Get familiar with what side effects you may experience from taking a supplement. If you start noticing side effects after taking a new supplement, you may need to discontinue using it. Not everyone will react the same to supplements and a specific product may work well for one person but not the next. For example, there are many forms of magnesium on the market and a side effect of many of these forms is diarrhea, nausea and vomiting.  

Check for product quality 

After we’ve concluded that an ingredient is safe, we need to ensure that the product we want to purchase contains the correct ingredients and is free from contamination. 

Look for quality seals like Banned Substances Control Group (BSCG), these can help us feel more confident in the quality of the product we want to consume. See if the product is being produced at an institute that complies with Good Manufacturing Processes (GMP).

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After going through these steps, hopefully you feel more confident in evaluating any supplements you are considering taking.  

Always consult a trusted healthcare professional if you are thinking of using supplements. They can help you assess the clinical evidence surrounding the product to ensure that what you want to take has a demonstrated benefit to humans. They can also help you determine the appropriate dose for you to experience the benefits of a product. A  professional clinician like a dietitian, medical doctor or pharmacist can help evaluate your needs, manage safety concerns, provide knowledge on the efficacy of ingredients and identify interactions between supplements and medications.