Beginners Guide to Supplement Labels
Want to start taking supplements to help reach your fitness goals but have absolutely NO IDEA what to take or who to believe? So many people take supplements on a daily basis but have absolutely no understanding of the significance of supplement certification. Do you really know what is in your product? Do they actually contain the ingredients listed on the label? Supplements sold in the United States are required to follow CGMPs (Current Good Manufacturing Practices). This ONLY means that companies adhere to approved manufacturing processes. The FDA (Food and Drug Administration) is responsible for ensuring manufactures adhere to guidelines. Some manufactures can opt to undergo third-party testing to obtain certifications from certain organizations.
I will also take this moment to EMPHASIZE supplements are just that SUPPLEMENTAL! You should always aim to reach your daily macro and micronutrient recommendation for your appropriate healthy body goals.Ironically enough, one reason supplements make a killing on sales is due to the consumer “placebo effect.” It happens to me too!I feel better when I believe something is going to make me feel better. Ultimately, your body is your biggest asset and you want to have the highest assurance that what you are taking is clean and tested.
There are definitely some terms you want to see on product labels and I will explain what these “verified marks” mean.
1. NSF Certified Sport
This independent third party certification program is the only one recognized by the USADA (United States Anti-Doping Agency) when it comes to mitigating risk of “contaminated” products.
If you download the NSF Sport app you can find out the latest products that are NSF Sport safe or you could Click here to see a list of their latest certified products.
2. USP (United States Pharmacopeia)
This scientific non-profit organization sets publicly federally recognized standards not just for supplements but also medicine and food. The USP mark on a label means the product has been tested and meets quality standards. The USP also checks for environmental contaminants, pesticides or microbiological agents.Click here to learn how USP breaks down reading and testing labels on products. Click here for their latest list of certified products.
3. BSCG (Banned Substance Control Group)
Banned Substance Control Group has one of the lowest testing limits in the country meaning it will catch ANY trace of any banned substance in a product. Click here to find the database with listed products, ingredients and facilities in participation with their supplement certification program.
4. Informed Choice
LGC (Laboratory of the Government Chemist), is the company and laboratory from the UK behind the Informed Choice program. Their scientific tools and compliance procedures enable them to provide safe products across different applicable markets such as food and not limited to clinical diagnostics, pharmaceutical and research. Click here for a printable product list with their logo.
Stay tuned for my post on my favorite certified products.
Ingredients
I won’t get into detail on Ingredients, but I do want to mention it is best to steer clear of supplements with simply a long list of additives, fillers, preservatives and sweeteners.
I don’t agree with government subsidies at-least in entirety. ( another post about that later), but I definitely try to stay clear of any soybean product additives.
A few other addivites found in supplements include:
- cellulose
- maltodextrin
- potassium sorbate
- soy lecithin
- sorbitol
- citric acid
- gelatin
Don’t forget ingredients are listed in order of predominance. I don’t remember college taught me all the chemicals on labels, but I know to check the top 3 ingredients in whatever I am going to consume.