What should you pay attention to when purchasing supplements?
If you've ever bought supplements, you've probably come across terms like magnesium oxide or methylcobalamin. But what exactly do terms like these mean? And how can you use them? In this blog, we explain why the form of a vitamin, mineral, or excipient is important and how to make the best choice for your body!
Not all vitamins and minerals are created equal
Although a supplement indicates how many milligrams or micrograms of a certain vitamin or mineral it contains, this says nothing about how much your body can utilize. This is determined by bioavailability – the extent to which a nutrient is absorbed and used by your body.
An important difference is the chemical form in which a nutrient is provided. Some forms are well absorbed, while a large part of others are excreted by your body unused. Therefore, it is very important to check which forms are used in your supplements.
Which forms should I use and which should I avoid?
Now that we know that not every vitamin and mineral is the same, it is important to know which ones we should and should not use. We will guide you through this for each vitamin and mineral.
| Vitamin | Well-absorbable | Less absorbable |
| Vitamin A | Retinyl acetate, Retinyl palmitate | Beta-carotene (especially with poor conversion to retinol, which is the active form of vitamin A) |
| Vitamin B1 | Thiamine HCl, Thiamine mononitrate | – |
| Vitamin B2 | Riboflavin-5-phosphate | Riboflavin (requires conversion) |
| Vitamin B3 | Nicotinamide, Nicotinic acid | Inositol hexanicotinate |
| Vitamin B5 | Calcium D-pantothenate | – |
| Vitamin B6 | Pyridoxal-5-phosphate (P-5-P) | Pyridoxine HCl |
| Vitamin B7 | Biotin (D-biotin) | – |
| Vitamin B8 (Inositol) | Myo-inositol, D-chiro-inositol | – |
| Vitamin B11 (Folic acid) | 5-MTHF (e.g., Quatrefolic®) | Synthetic folic acid |
| Vitamin B12 | Methylcobalamin, Adenosylcobalamin | Cyanocobalamin |
| Vitamin C | Ascorbyl palmitate or buffered vitamin C | – |
| Vitamin D | Vitamin D3 (cholecalciferol) | Vitamin D2 (ergocalciferol) |
| Vitamin E | D-alpha-tocopherol | Synthetic DL-alpha-tocopherol |
| Vitamin K | Vitamin K2 (menaquinone-7 or MK-7) | Vitamin K1 (phylloquinone) |
| Mineral | Well-absorbable | Less absorbable |
| Calcium | Calcium citrate, Calcium lactate | Calcium carbonate, Calcium gluconate |
| Magnesium | Magnesium bisglycinate, Magnesium citrate, Magnesium taurate | Magnesium oxide, Magnesium sulfate |
| Zinc | Zinc picolinate, Zinc bisglycinate | Zinc oxide, Zinc sulfate |
| Iron | Iron bisglycinate, Iron citrate | Iron fumarate, Iron oxide |
| Potassium | Potassium citrate, Potassium chloride | Potassium gluconate |
| Selenium | Selenium methionine | Sodium selenite, Selenium dioxide |
| Copper | Copper gluconate, Copper bisglycinate | Copper oxide |
| Chromium | Chromium picolinate, Chromium nicotinate | Chromium chloride |
| Iodine | Potassium iodide, Sodium iodide |
What about excipients?
Excipients are often used in nutritional supplements for various reasons, such as improving stability, facilitating production, or giving the supplement a specific shape and consistency. Even with excipients, there are some that you prefer to avoid.
- Microcrystalline Cellulose (MCC)
Allergic Reactions: Cases of allergic reactions to MCC have been reported.
Variable Crystallinity: Variations in the crystallinity of MCC can lead to inconsistencies in the production and function of supplements.
A study published in Cellulose investigated the structure of MCC from different wood species and found variations in crystallinity, which can lead to variable performance in applications.
Another study in Cellulose emphasized the importance of understanding MCC's crystallinity to ensure consistency in pharmaceutical applications.
- Magnesium Stearate:
Reduced Tablet Solubility: Magnesium stearate can reduce the solubility of tablets, which can affect the effectiveness of the supplement.
Laxative Effects: In high doses, it can have a laxative effect.
An article in Healthline discusses that excessive intake of magnesium stearate can have a laxative effect and slow down the absorption of medications.
A study published in Molecular Pharmaceutics investigated the incompatibility of magnesium stearate with certain drugs and found that it can reduce solubility and absorption.
- Maltodextrin:
High Glycemic Index: Maltodextrin can quickly raise blood sugar levels, which can be problematic for people with diabetes.
Digestive problems: Can lead to bloating or gas in some people.
An article in Medical News Today discusses that maltodextrin has a high glycemic index and can rapidly increase blood sugar, which is a concern for people with diabetes.
- Sorbitol and Mannitol:
Laxative Effects: Excessive consumption can lead to diarrhea and other gastrointestinal complaints.
An article in Health discusses that sugar alcohols such as sorbitol and mannitol can have laxative effects in large quantities and are not suitable for people with irritable bowel syndrome (IBS).
- Titanium Dioxide:
Safety Concerns: There are concerns about possible carcinogenic effects from inhaling nanoparticles of titanium dioxide.
An article in Health discusses that titanium dioxide is controversial due to concerns about possible carcinogenic effects from inhaling nanoparticles, and that it has recently been banned in food products in some countries.
If you are unsure which excipients are good or bad, please check this blog. You can often find the excipient in question here.
Which excipients do we use?
Because many excipients can be potentially harmful, we have opted for 100% clean excipients without any doubts. You will find rice flour or MCT powder in our products. MCT is a structural fatty acid that can be easily absorbed by the body and used as an energy source.
What about the capsules?
Many companies use HPMC capsules. HPMC, or hydroxypropyl methylcellulose, is a synthetic polymer derived from cellulose (a plant fiber). It is often used as a capsule material and binder in supplements, pharmaceutical products, and foods. It is a popular alternative to gelatin in vegetarian and vegan products, but why do we not use it?
Although HPMC is generally considered safe, we also found several disadvantages. A study published in Food and Chemical Toxicology (2013) showed that high doses of HPMC in animals can cause mild gastrointestinal effects. Although similar effects are rare in humans, sensitive individuals may experience them.
In addition, HPMC is chemically processed and is less natural than gelatin, which comes from animal bones and connective tissue. Some studies also suggest that HPMC capsules are slightly less soluble compared to gelatin, especially in cold or less acidic conditions. This can affect the rate at which the contents of the capsule are released into the body. And not only that. Several cases of allergic reactions to HPMC are known. We are very aware that this is much less the case with gelatin. Gelatin also contains collagen, which offers benefits for skin, hair, and joints.
We have chosen a 100% grass-fed variant of gelatin, which also carries a halal certificate.
What should you pay attention to when buying supplements?
When choosing supplements, it is therefore useful to look beyond the dosage of each vitamin. Here are some tips to make the right choice:
- Read the ingredients list! Check which forms of vitamins and minerals are on the label and make sure you only take well-absorbable forms with the right excipients and capsules.
- When it comes to supplements, 'cheap is expensive'. Cheap supplements often contain unnecessary and bad excipients and less absorbable forms of vitamins and minerals. Therefore, it is better to spend a little more money on your product.
- If in doubt, please send us a message. If you are unsure whether a supplement is right for you, please send us an email or consult your practitioner.
