The label might promise ‘proven results,’ ‘high strength’ and ‘vegan,’ – but unless you read the small print you might be ingesting unnecessary additives and negligible nutrients.

So where do you start when choosing a supplement?

Read Beyond the Label

In Australia, supplements must list all active ingredients, however the complete list of excipients is not required on the label. These ‘excipients’ include binders, thickeners, gums, lubricants, preservatives and anti-caking agents. Some of these are harmless, while others are chemically derived and not want you want in your daily diet.

How to see the full ingredient list

Supplements will have an ‘AUST L’ number on their packaging when supplied in Australia. You can use this number to search the full ingredient list on the TGA’s register of therapeutic goods (1).

Even when the full list is on the package, it can be hard to find. When I was living in London I was asked by a client to check a popular children’s multi. I searched in vain for the excipient list – only to find that I had to peel a tiny flap on the label to uncover a host of nasties I wouldn’t want anyone’s children ingesting.

What to Avoid

Titanium Dioxide: A white dye used in paint and sunscreen – best avoided.

Methyl Paraben: Like any paraben this is hormone disrupting and should be avoided completely.

Sucralose (Splenda) :This artificial sweetener has been shown to negatively alter gut-bacteria and blood sugar levels (2).

Maltodextrin: A synthetic form of sugar – best avoided.

Aspartame: This artificial sweetener is linked to a raft of cancers (3) along with cardiovascular disease (4) and diabetes.

Polysorbate 80: This emulsifier (which helps blend ingredients together) should be avoided. Researchers at Georgia State University’s Institute for Biomedical Sciences found mice that regularly ingested Polysorbate 80 experienced exacerbated inflammation and tumour development (5) . Other studies have shown that Polysorbate 80 may damage the intestinal barrier 6 – and leaky gut is the last thing you want when taking something to improve your health.

Magnesium Stearate: This is a saturated fat used as a lubricant. For most people magnesium stearate is safe however some sensitive individuals might find it causes digestive issues.

Healthy Supplement Shopping

When there’s the option, choose liquids or powders. These tend to be better absorbed and are particularly good for children who can’t swallow capsules. In addition, less excipients are needed in these forms.

The Best Bs

A good multi-B vitamin is one of the most common recommendations I make. It can dramatically help with fatigue, memory, low energy and mood swings; but quality is important. When it comes to B12, methyl cobalamin rather than cyanocobalamin, is always the form I recommend. Most multi-vitamins contain cyanocobalamin which is actually derived from cyanide – apparently in ‘a tiny, safe amount’ but really, no thanks. The more natural form, Methylcobalamin is also the more active form and easier for your body to break down and assimilate.

Pregnancy is another time when Bs are essential, particular folate to avoid neural tube defects in the baby. However, it’s folate (or folinic acid) that’s the form to go for, not folic acid. Folic acid is often used in cheaper, over the counter products but it is not readily absorbed in the body. Since it is cheaper, it’s used in over-the-counter products.

Getting enough C

The amount of vitamin C in most products is woefully low. For children above 2 years old I recommend 1g of vitamin C daily and more when they are sick. Vitamin C is extremely safe
at high levels, the only side effect you might get from high doses is loose stools – which will pass once you stop the vitamin C. My children, now 4 and 9, have been given doses of 12g for 2-3 consecutive days when they were ill and neither experienced this (they only got better) but everyone is different.

My favourite brands

Global Healing the lowest excipient range I’ve found, all supplements come in glass packaging – however this is expensive due to shipping from the US

Pure Encapsulations

Seeking Health Great for Vitamin C supplements

Eagle Clinical

Mediherb

Common Questions

When I work one-on-one with clients, I always include detailed instructions of when to take supplements in their treatment plan. For instance, enzymes are best taken on an empty stomach with vitamin C, while iron should be taken after food. As a rule of thumb, I recommend vitamins in the day and minerals, like magnesium closer to bedtime.

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