How to Check the Safety of Supplements

The dietary supplement industry is estimated to be worth over $150 billion globally, yet supplements are not as strictly regulated as prescription drugs. It is crucial for consumers to know how to check the safety of supplements to ensure they are getting what is promised on the label without harmful contaminants.

Quick Summary

This guide provides practical steps to determine the safety and quality of dietary supplements. It covers identifying third-party certifications, understanding labels for accurate dosages and ingredients, and researching brand reputation to make informed and secure purchasing decisions.

Key Points

• Third-Party Seals: Look for certifications from independent organizations like USP, NSF, or ConsumerLab to verify a supplement's content, purity, and manufacturing standards.

• Label Scrutiny: Read the 'Supplement Facts' panel carefully to check for accurate serving sizes, ingredient forms, and to identify proprietary blends that obscure dosages.

• Brand Reputation: Stick to transparent, well-established brands that provide information on their sourcing and manufacturing practices to ensure reliability.

• Trusted Retailers: Purchase supplements from reputable retailers or directly from the manufacturer to minimize the risk of buying fake or low-quality products.

• Professional Consultation: Always consult a healthcare provider or pharmacist before starting a new supplement to avoid potential interactions or health risks, especially if you take other medications.

• Beware of Red Flags: Be skeptical of exaggerated claims, unrealistic promises, and supplements with a long list of unnecessary fillers or additives.

The Importance of Third-Party Verification

One of the most effective ways to check the safety of supplements is to look for third-party certifications. These certifications are provided by independent organizations that test products for content, purity, and manufacturing quality. Because the Food and Drug Administration (FDA) does not pre-approve dietary supplements for safety or efficacy, relying on these voluntary certifications is key. A reputable third-party certification helps assure consumers that the product contains the ingredients listed on the label, in the declared potency and amounts, and does not contain harmful levels of contaminants like heavy metals, pesticides, or microbes.

Reputable Third-Party Seals to Look For

When examining a supplement bottle, you may find one of several seals from trusted independent testing organizations. Each program has a specific focus, but all serve to increase consumer confidence. Common seals include:

• USP Verified Mark: The United States Pharmacopeia is a nonprofit scientific organization that sets standards for the quality of medicines and dietary supplements. Their mark confirms the product contains the labeled ingredients, is free of harmful contaminants, and breaks down properly for absorption.
• NSF International: This global organization tests supplements for content, safety, and manufacturing processes. The NSF seal indicates that the product has been certified free from harmful levels of contaminants and that it meets a strict set of quality standards. The NSF Certified for Sport® program offers even more rigorous testing for athletic supplements.
• ConsumerLab.com: This organization independently tests, reviews, and rates supplements. While a paid subscription is often required for full reports, their website lists products that have met their quality standards.
• Informed-Sport/Informed-Choice: These programs certify supplements are free of banned substances and are particularly valuable for athletes.

Decoding the Supplement Facts Label

Beyond third-party seals, the label itself is a critical source of information. Understanding how to read it can help you avoid misleading claims and ensure you are taking the correct dosage.

Key Information to Examine on a Label

• Serving Size and Servings Per Container: This tells you the recommended amount per dose and how many doses are in the package. Always check this to understand the total nutrient intake per day.
• Active Ingredients: This section lists the vitamins, minerals, herbs, and other compounds that provide the intended health benefits. It is important to note the specific form of the ingredient, as bioavailability can vary. For example, magnesium citrate is better absorbed than magnesium oxide.
• “Proprietary Blends”: Be cautious of supplements with "proprietary blends" listed on the label. This often means the manufacturer doesn't disclose the specific amount of each ingredient, making it impossible to know if you're getting an effective or safe dose of a particular component.
• Other Ingredients: This list includes binders, fillers, preservatives, and artificial additives. While some are harmless, a long list of unnecessary additives can be a red flag. Look for supplements with shorter, cleaner ingredient lists.
• Expiration Date: Ensure the product is not past its expiration date, as potency can decrease over time.

Manufacturer Reputation and Purchase Location

Even with third-party testing, the reputation of the company matters. Look for brands with a history of reliability and transparency. This includes openly sharing information on their manufacturing processes and ingredient sourcing. Be wary of companies that make exaggerated, “too good to be true” claims, or market products as a "cure" for diseases. Additionally, where you purchase your supplements can impact safety. Buying from established, reputable retailers like major pharmacies or directly from the manufacturer reduces the risk of counterfeit products. Online marketplaces like Amazon have been shown to have a higher risk of selling inaccurate or fake supplements due to a lack of rigorous quality control.

When and How to Consult a Professional

Before starting any new supplement, consulting a healthcare professional is advisable. A doctor or registered dietitian can help you determine if a supplement is necessary, what dosage is appropriate, and if it might interact with existing medications. This is especially important for individuals with underlying health conditions, those who are pregnant or breastfeeding, and those on multiple medications. A pharmacist can also be an excellent resource for checking potential drug-supplement interactions.

Comparison Table: Supplement Quality Indicators

Quality Indicator	High-Quality Supplement	Low-Quality Supplement
Third-Party Certification	Displays a seal from a trusted third-party organization like USP, NSF, or ConsumerLab.	No visible certification seal or unclear/unrecognized seal.
Ingredient Transparency	Clearly lists all active and inactive ingredients with specific dosages. Avoids proprietary blends where dosages are hidden.	Uses "proprietary blends" or has a vague, non-specific ingredient list.
Sourcing & Manufacturing	Comes from a reputable brand transparent about its sourcing and manufacturing practices (e.g., follows cGMP).	Brand is unfamiliar, lacks a strong online presence, or avoids discussing its manufacturing process.
Packaging	Includes tamper-evident seals, a lot number, and a clear expiration date. Labels are professional and error-free.	Poor-quality packaging, misspellings, or missing lot numbers and expiration dates.
Health Claims	Makes modest, evidence-based claims that align with known nutritional science.	Uses exaggerated claims like "miracle cure," "melts fat instantly," or promises of unrealistic results.
Source of Purchase	Bought directly from the manufacturer, a reputable pharmacy, or an established health store.	Purchased from an unverified online retailer, especially with deep discounts that seem too good to be true.

Conclusion: Your Role as an Informed Consumer

In an unregulated market, the responsibility of determining supplement safety falls on the consumer. By prioritizing third-party verification, diligently reading labels, researching brand reputation, and consulting with healthcare professionals, you can significantly reduce the risks associated with dietary supplements. While certifications are not a perfect guarantee of effectiveness, they are the strongest indicator available to ensure that what is on the label is actually in the bottle, free from harmful contaminants. Taking these steps empowers you to make confident and safer choices for your health.

Visit the USP Quality Supplements website for a list of verified products.

How to check the safety of supplements: Final Steps

To ensure you are selecting the safest and highest quality supplements, follow these steps:

1. Seek Certified Products First: Always look for third-party seals from organizations like USP, NSF, or ConsumerLab.com. These are your best indicators of quality and purity.
2. Read the Label Thoroughly: Scrutinize the "Supplement Facts" panel for dosage information, ingredient forms, and the presence of any unnecessary fillers or additives.
3. Investigate the Brand: Choose established, transparent brands with a history of quality control. Check their website and consumer reviews from reliable sources.
4. Buy from Reputable Sources: Purchase supplements from trusted pharmacies, health stores, or directly from the manufacturer to avoid counterfeit products.
5. Consult a Professional: Speak with a doctor, pharmacist, or dietitian about your supplement plans, especially if you have health conditions or take other medications.

Navigating the Supplement Market: What to Remember

By making these practices a part of your purchasing routine, you can navigate the complex supplement market with confidence. Your health is worth the extra effort required to ensure the products you consume are safe and effective.

Frequently Asked Questions

Does the FDA regulate dietary supplements?

The FDA regulates dietary supplements less strictly than prescription drugs. They do not approve supplements for safety or effectiveness before they are marketed, and often only intervene after a problem has been reported.

What is a third-party certification?

A third-party certification means an independent organization, with no ties to the manufacturer, has tested a supplement to verify its quality, purity, and content. Seals from organizations like USP or NSF indicate this testing has occurred.

How can I check if a supplement is contaminated?

Looking for third-party certification from a reputable lab like USP or NSF is the best way. These organizations test for harmful contaminants such as heavy metals, pesticides, and microbes, and confirm that the manufacturing process follows good practices.

What does the USP Verified mark mean?

The USP Verified mark on a supplement bottle indicates that the product contains the ingredients and amounts listed on the label, does not have harmful levels of contaminants, and was made using safe, sanitary practices.

Should I be concerned about 'proprietary blends'?

Yes, you should be cautious. 'Proprietary blends' list ingredients but not their specific dosages. This lack of transparency can make it difficult to determine if a product is effective or safe, especially if key ingredients are present in low, ineffective amounts.

Can I trust supplements bought online?

You can, but with caution. Buying from the official manufacturer's website or an established online retailer is safer. Be aware that online marketplaces like Amazon may have a higher risk of counterfeit products due to looser quality control standards.

When should I talk to my doctor about supplements?

You should always consult a healthcare professional before starting any new supplement, especially if you have a medical condition, are pregnant or breastfeeding, or are taking other medications. They can advise on necessity, dosage, and potential interactions.