What to Look for When Buying Supplements: A Simple Guide
As a nutritionist and health advisor, one of the most common questions I get is: “How do I know which supplement to buy?” With shelves full of options, flashy labels, and marketing buzzwords, it’s no wonder people feel overwhelmed. And when we don’t understand what we’re reading, we often base our choices on price or convenience—which can sometimes do more harm than good.
To make the process easier and more empowering for you, I’ve created a simple, practical checklist you can use when choosing your next supplement.
1. Look for the NPN (Natural Product Number)
In Canada, every approved supplement will have an eight-digit Natural Product Number (NPN). This number tells you that the product has been reviewed and approved by Health Canada for safety, quality, and effectiveness. You’ll find it on the front of the label. If it doesn’t have one, that’s your first red flag.
2. Check Potency & Dosage
Don’t be fooled by the price tag alone. A cheaper supplement may give you only half the dose your body actually needs. Always check the label to see the amount per capsule or serving (e.g., mg, IU) and how many you need to take.
💡 If you’re choosing a combination supplement (e.g., multi-vitamin), know that the individual nutrients might be lower in dose than if taken alone.
3. Absorption Matters
The form of the supplement can affect how well your body absorbs it:
- Fat-soluble vitamins (like A, D, E, K) should be taken with a meal containing healthy fats.
- Water-soluble vitamins (like B-complex, C) can be taken with or without food.
- Forms like liquids, sprays, or powders may offer better absorption, especially if you have digestive issues.
- Liposomal or slow-release formulas can be a great option for individuals with chronic health conditions or poor absorption.
4. Read the Ingredient List
Every supplement label includes two key ingredient sections:
- Medicinal ingredients – These are the active nutrients. They might sound complex, so if you’re unsure, consult a practitioner.
- Non-medicinal ingredients – Watch for long, unrecognizable ingredient lists. These additives help with shelf life, texture, or flavor, but may include artificial colors, flavors, fillers, or added sugars. If the list is too long, skip it.
5. Watch for Contraindications
Always read the back of the label for warnings or contraindications, especially if you’re pregnant, breastfeeding, on medication, or managing a health condition. When in doubt, consult with a qualified practitioner before starting anything new.
6. Choose Reputable Brands
Not all supplement brands are created equal. Choose brands that:
- Use third-party testing to verify purity and potency
- Are recommended by licensed professionals
- Are sold at trusted locations like @healthyplanet, @welldotca, @wholefoods, @fullscript, or your local health food store
🚫 Caution with Amazon: Be mindful of counterfeit or poor-quality brands on open-market platforms. It’s always safer to buy from trusted, professional sources.
7. Allergen-Friendly Formulas
If you have dietary restrictions or allergies, double-check that the product is:
- Free from common allergens (gluten, soy, dairy, eggs, etc.)
- Non-GMO and preferably organic
- Contained in vegetarian capsules if you’re plant-based (watch out for gelatin!)
Final Thoughts: Choosing a supplement shouldn’t be a guessing game. By knowing what to look for, you’ll feel more confident, make smarter decisions, and invest in products that truly support your health.
Still unsure where to start? Book a free discovery call on how we can work together HERE or shop my professional picks through this trusted platform Fullscript. Let’s make your supplement shelf work for you, not against you! 💊🌿