How to Choose The Right Supplements and Avoid Getting Ripped Off

How to choose the right supplements

How to Choose The Right Supplements and Avoid Getting Ripped Off

Figuring out how to choose the right supplements to avoid getting ripped off can be confusing. Since most people have a life and don’t want to get a doctorate in nutrition it can seem like a daunting task to get to the truth. So we’re going to give you the basics on how you can sort through all of that information and make a wise and educated choice.

Proprietary Blends

The first thing to be aware of is what are called proprietary blends. Proprietary blends are where on the label they list all the different ingredients that are in that supplement. However, they do not tell you what the actual content is of those different ingredients. So for example, let’s just say we know that research shows that you need 1000 milligrams of a particular ingredient, they can say that it’s in there, but hide the actual amount. Many proprietary blends have only fractions of the ingredients necessary to make a difference. Look for full disclosure labels that tell you what’s in there and the exact quantities.  

Unbiased Research

Besides proprietary blends it’s important to know what the unbiased research has to say about a particular supplement. One easy way to get unbiased information is to head over to examine.com. Examine.com is a great resource for you to find out if supplements are effective, they take an unbiased look at thousands of supplements. They also outline the best way to consume and have direct links to studies. It also has something that’s called a human effect matrix where it will show you bullet points on different things and whether or not that supplement improves or is effective for that particular use (i.e. lowering blood pressure).  

Best Consumption Method

Once you know if the supplement you’re considering is effective it’s a good idea to use the best method of consuming. It’s generally a good idea to spread out our supplements If you’re talking multiple different types. Sometimes supplements can compete for absorption and taking less at a sitting is an easy way to help it’s absorption (for example, magnesium and calcium can compete for absorption). If you can avoid it, taking it in the morning and taking it in the evening or lunch and spreading them out is a good idea. In addition to spreading them out many supplements actually need food to help digest and absorb the nutrients. So it’s a good idea to do that as well. 


In review: Be leery of proprietary blends, use examine.com for unbiased research, spread out your supplements when taking a lot, and take most with food. 

Glen and Yvette Carrigan - Personal Trainer Leawood, KS

Glen Carrigan
Freedom 4 Life Fitness