What should you look for when buying 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 what can you do with them? In this blog, we explain why the form of a vitamin, mineral or filler is important and how you can 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 particular vitamin or mineral it contains, this says nothing about how much of it your body can use. This is determined by bioavailability - the degree to which a nutrient is absorbed and used by your body.
An important difference is the chemical form in which a nutrient is given. This is because some forms are well absorbed, while others are largely excreted unused by your body. Therefore, it is very important to consider 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 use. For each vitamin and mineral, we're going to take you through that.
| Vitamin | Good absorption | Less absorbable |
| Vitamin A | Retinyl acetate, Retinyl Pamitate | Beta-carotene (especially with poor conversion to retinol, which is the active form of vitamin A) |
| Vitamin B1 | Thiaminia HCI, Thiamine mononitrate | - |
| Vitamin B2 | Riboflavin-5-phosphate | Riboflavin (namely, needs conversion) |
| Vitamin B3 | Nicotinamide, Nicotinic acid | Inositol hexanicotinate |
| Vitamin B5 | Calcium D-pantothenate | - |
| Vitamin B6 | Pyridoxal-5-phosphate (P-5-P) | Pyridoxine HCI |
| 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 | Ascorbic acid | - |
| 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 | Good absorption | 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 | Seleniummethionine | Sodium selenite, Selenium dioxide |
| Copper | Copper gluconate, copper bisglycinate | Copper oxide |
| Chrome | Chrrompicolinate, 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, facilitating production, or to give the supplement a certain shape and consistency. Also regarding fillers, there are some that you would rather 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 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 emphasized 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 intake of magnesium stearate can have a laxative effect and delay the absorption of medications.
A study published in Molecular Pharmaceutics examined the incompatibility of magnesium stearate with certain drugs and found that it can reduce solubility and absorption.
- Maltodextrin:
High Glycemic Index: Maltodextrin can raise blood sugar levels quickly, 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 cause diarrhea and other gastrointestinal complaints.
An article in Health discusses that sugar alcohols such as sorbitol and mannitol in large quantities can have laxative effects and are not suitable for people with irritable bowel syndrome (PDS).
- Titanium dioxide:
Controversies about Safety: There are concerns about possible carcinogenic effects from inhalation of nanoparticles of titanium dioxide.
An article in Health discusses that titanium dioxide is controversial because of concerns about possible carcinogenic effects when inhaled from nanoparticles, and that it has recently been banned in food products in some countries.
In case you are in doubt about which fillers are good or bad, take a look at this blog. Very often you can find the relevant filler in it.
What fillers do we use?
Since many fillers can be potentially harmful, we have chosen 100% clean fillers without any doubts. This includes rice flour or MCT powder. MCT is a structural fatty acid that is very easily absorbed by the body and can be used as an energy source.
So what about the capsules?
Many parties use HPMC capsules. HPMC, or hydroxypropylmethylcellulose, is a synthetic polymer derived from cellulose (a plant fiber). It is often used as a capsule material and binder in supplements, pharmaceuticals, and foods. It is a popular alternative to gelatin in vegetarian and vegan products, but why don't we use it?
Although HPMC is generally considered safe, we found several drawbacks in it as well. A study published in Food and Chemical Toxicology (2013) showed that high doses of HPMC can cause mild gastrointestinal effects in animals. Although similar effects in humans are rare, sensitive individuals may be affected.
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 may affect how quickly the contents of the capsule are released into the body. Not only that. Several cases of allergic reactions are known with HPMC. Something we are very aware of that is much less the case with gelatin. Gelatin also contains collagen which provides benefits for skin, hair and joints.
We chose a 100% grass-fed variety of gelatin, which also carries halal certification.
So what should you look for when buying supplements?
So when choosing supplements, it is helpful to look a little beyond the dosage of each vitamin. Here are some tips for making the right choice:
- Read the ingredient list! Look at what forms of vitamins and minerals are listed on the label and make sure you only take easily absorbable forms with the proper fillers and capsules.
- When it comes to supplements, "cheap is expensive. Cheap supplements often contain unnecessary and bad fillers and less absorbable forms of vitamins and minerals. Therefore, it is better to spend a little more money on your product.
- When in doubt, please send us a message. If you are in doubt whether a supplement is right for you, please send us an email or consult with your practitioner.