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 these terms mean? And what can you do with them? In this blog post, we'll explain why the form of a vitamin, mineral, or bulking agent matters and how to make the best choice for your body!
Not all vitamins and minerals are created equal
While a supplement may indicate how many milligrams or micrograms of a particular vitamin or mineral it contains, this doesn't tell you how much your body can use. This is determined by bioavailability—the extent to which a nutrient is absorbed and utilized by your body.
A key difference is the chemical form in which a nutrient is administered. Some forms are well absorbed, while others are largely excreted unused by your body. Therefore, it's crucial to check which forms are used in your supplements.
So which forms should I use and which should I avoid?
Now that we know that not every vitamin and mineral is the same, it's important to know which ones we should and shouldn't consume. We'll guide you through each vitamin and mineral.
| Vitamin | Easily absorbed | Less absorbable |
| Vitamin A | Retinyl acetate, Retinyl pamitate | Beta-carotene (especially when poorly converted 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 | Ascorby 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 | Easily absorbed | 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 |
| Chrome | Chromicolinate, Chromium nicotinate | Chromium chloride |
| Iodine | Potassium iodide, Sodium iodide |
So what about fillers?
Fillers are often used in dietary supplements for various reasons, such as improving stability, simplifying production, or giving the supplement a specific shape and consistency. There are also some fillers you'll want to avoid.
- Microcrystalline Cellulose (MCC)
Allergic Reactions: There have been reports of allergic reactions to MCC.
Variable Crystallinity: Variations in MCC crystallinity can lead to inconsistencies in supplement production and performance.
A study published in Cellulose examined 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 highlighted the importance of understanding the crystallinity of MCC to ensure consistency in pharmaceutical applications.
- Magnesium stearate:
Reduced Solubility of Tablets: Magnesium stearate may reduce the solubility of tablets, which may affect the effectiveness of the supplement.
Laxative Effects: In high doses it can have a laxative effect.
An article in Healthline discusses that excessive magnesium stearate intake can have a laxative effect and slow 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: May cause bloating or gas in some people.
An article in Medical News Today discusses that maltodextrin has a high glycemic index and can quickly raise blood sugar levels, which is a concern for people with diabetes.
- Sorbitol and Mannitol:
Laxative Effects: Excessive consumption may lead to diarrhea and other gastrointestinal upset.
An article in Health discusses that sugar alcohols such as sorbitol and mannitol can have laxative effects in large amounts and are not suitable for people with irritable bowel syndrome (IBS).
- Titanium dioxide:
Safety Controversies: There are concerns about possible carcinogenic effects from inhalation of titanium dioxide nanoparticles.
An article in Health discusses that titanium dioxide is controversial due to concerns about possible carcinogenic effects when nanoparticles are inhaled, and that it has recently been banned from food products in some countries.
If you're unsure about which fillers are good or bad, check out this blog . You can often find the filler in question there.
What fillers do we use?
Because many fillers can be potentially harmful, we've chosen 100% clean, unequivocal fillers. These include rice flour and MCT powder. MCT is a structural fatty acid that is very easily absorbed by the body and used as an energy source.
So what about the capsules?
Many companies use HPMC capsules. HPMC, or hydroxypropyl methylcellulose, is a synthetic polymer derived from cellulose (a plant fiber). It's often used as a capsule material and binder in supplements, pharmaceuticals, and food products. It's a popular alternative to gelatin in vegetarian and vegan products, so why don't we use it?
Although HPMC is generally considered safe, we also found several drawbacks. A study published in Food and Chemical Toxicology (2013) showed that high doses of HPMC can cause mild gastrointestinal effects in animals. While similar effects are rare in humans, sensitive individuals may experience them.
Furthermore, HPMC is chemically processed and less natural than gelatin, which is derived from animal bones and connective tissue. Some research also suggests that HPMC capsules are slightly less soluble than gelatin, especially in cold or less acidic conditions. This can affect the rate at which the capsule's contents are released into the body. And that's not all. Several cases of allergic reactions have been reported with HPMC. 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 opted for a 100% grass-fed variant of gelatin, which also carries a halal certificate.
So what should you pay attention to when buying supplements?
When choosing supplements, it's helpful to consider more than just the dosage of each vitamin. Here are some tips to help you make the right choice:
- Read the ingredients list! Check the label for the vitamin and mineral forms and ensure you only take highly absorbable forms with the correct fillers and capsules.
- When it comes to supplements, the saying goes, "cheap is expensive." Cheap supplements often contain unnecessary and poor-quality fillers and less absorbable forms of vitamins and minerals. That's why it's better to spend a little more on your product.
- If you have any doubts, please send us a message. If you're unsure whether a supplement is right for you, please send us an email or discuss it with your healthcare provider.
