First off what are dietary supplements?? Dietary supplements can refer to any “dietary source” such as vitamins, minerals, herbs, botanicals, metabolites, amino acids and be provided in several different forms to “supplement the body”.
I get asked a lot “what supplements should I take” (and also ask myself quite often) and wow that is a huge question. This day in age a trip to any grocery store, pharmacy or online search will showcase a huge selection of options of supplements. Reading the label with the promise of better sleep, fat loss, stronger hair and nails, reduced cholesterol, etc it may feel like you should just take all of them. This “health halo” effect is often very misleading and due to the lack of FDA (Food and Drug Administration) regulation on dietary supplements it is quite easy for any company with enough money to start developing a supplement and selling it with some claims that simply are not entirely accurate. As long as the supplement does not contain a new ingredient than FDA approval is not required to market the product. A company must follow some regulations on the labeling in example it cannot state it will cure a certain disease or condition however the way companies phrase their claims it can still be misleading to the average consumer. And while the FDA does oversee Dietary supplements (if they are made aware of unsafe practices) for me, this category of health produces should be in the “buyer beware” category meaning that taking extra caution and diligence when choosing a product is of upmost importance.
The forms of one particular vitamin or mineral can vary and have different effects on the body. For example, there is not just one magnesium supplement, there are several different forms such as glycinate, citrate, aspartate and so on all of which offer different benefits (or in some case undesired benefit). Also one brand may contain “fillers” and added colors or chemicals which is an entirely different subject on the inappropriate additives to food that can cause more harm than good when consumed. With that being said it is so important to do your research and buy from trusted brands and/or that have been third-party tested (i.e NSF, USP, non-GMO Project, USDA Organic which are detailed below) and made from high-quality and non-GMO ingredients. It is also important to consider toxicity as some multi-vitamins may contain high doses of a certain micronutrient in which taking that particular nutrient in another form may lead to overdosing/toxicity symptoms. Athletes definitely need to be cautious with supplements as there are many additives and substances which are banned by Anti-Doping Associations. Lastly there are supplements that could be contraindicated with certain medications and/or medical conditions so it is always best to check with your doctor when starting a new supplement. With all that being said, let’s take a look at what some of these stamps on your supplement labels mean.
cGMP: Current Good Manufacturing Practices: Enforced by the FDA “assures the identity, strength, quality, and purity of drug products”[1] and that the facility/manufacturer site is within regulatory compliance. “Current” means that companies are staying up to date on practices and regulations. In order for a company to obtain this certification requires an application and thorough audit process which can be quite an expensive process. Unfortunately, this is not a required and many companies do not have this certification but are “supposed” to comply with the regulations. This basically mean that it would have to take a complaint about a supplement for an investigation to be launched. Also this certification really only covers the minimal requirements and does not really test for high quality ingredients or practices.
NSF: The National Sanitation Foundation is a well-respected American organization that tests for quality, potency, cGMP, safety and sustainability. Consumers can be rest assured that if a company has gone the extra step to have NSF examine their product and ensure it does what the product intends and contains the stated ingredients the product is worth the extra 
dollars. As a side note, NSF does not only review dietary supplements but also reviews other items such as kitchen appliances, plumbing materials, water bottles/water treatment services, beauty products and food items. There are a few sub-categories within NSF certification for dietary supplements.
-NSF GMP which is not specific to the supplement alone but more the actual company. It ensures that the facility follow’s “ best-practice procedures for production and process control systems, personnel, the physical plant and grounds, equipment and utensils, holding and distribution”[2].
-NSF/ANSI 173 is the dietary supplements standard. This stamp would mean that the company is NSF-cGMP certified and the specific product has been reviewed and tested for potency, quality and free of impurities such a pesticides and heavy metals.
-NSF Certified for Sport certification would certify the above plus check for banned substances set forth by the Anti-Doping Agency for professional athletes.
USP: US Pharmacopeia is also a well-known organization responsible for setting quality standards and ensuring specific supplements are within these standards. Through the voluntary, rigorous Dietary Supplement Verification Program a company can receive a USP mark for ensuring the products meets “standards of quality, purity, potency, performance, and consistency – and FDA current good manufacturing practices”[3].
Non-GMO Certified: A stamp from the non-GMO Project assures consumers that the product has undergone a vigorous evaluation and “made according to best practices for GMO avoidance”.
“A GMO, or genetically modified organism, is a plant, animal, microorganism or other organism whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology”[4]
This is North America’s only third-party testing to test for compliance and is a very valuable stamp. Of note non-GMO is not the same meaning as being USDA Organic.
USDA Organic: This stamp ensures the product you are purchasing is certified by the USDA and abides by their strict production and labeling guidelines and is free of an extensive list of prohibited substances. It is important to pay attention to the label though as some products “contain organic ingredients” instead of the entire product being organic. Knowing that most consumers are attracted to organic products this is a way to make their product stand out. Always look for the USDA Organic label if you are looking for a 100% organic product.
The bottom line: Do your research, ask a professional and if you have the opportunity request a thorough lab test to check your vitamin, mineral, and iron levels to see where you may be deficient. For most people, we are able to obtain all our vitamins and minerals in appropriate amounts through a varied and healthy diet however there are some vitamins such as Vitamin D, Fish-oil and magnesium for example that people tend to be deficient and require supplementation. Does this mean you need to take these supplements? No it just means that it’s something looking into a bit more. I am excited to start a new supplement series in which a new vitamin, minerals, botanical, herb, amino acid or metabolite will be showcased to help bring more education to my friends so you can make more informed choices when it comes to your dietary supplementation.
Here are some resources to help with supplement decision making
Consumer Lab https://www.consumerlab.com/about/
NSF https://www.nsf.org/certified-products-systems
USP https://www.quality-supplements.org
Checking for banned substances in your medications (athletes) https://globaldro.com/US/search
Has your supplement been third-party tested? Check for NSF-GMP, ANSI, Sports https://info.nsf.org/Certified/GMP/,https://info.nsf.org/certified/dietary/ , https://www.nsfsport.com/certified-products/
Office of Dietary Supplements https://ods.od.nih.gov
All about Organic: https://www.ams.usda.gov/rules-regulations/organic
And of course I am happy to help you with your questions. Click here for a complimentary Q & A session.
[1] https://www.fda.gov/drugs/pharmaceutical-quality-resources/facts-about-current-good-manufacturing-practices-cgmps
[2] https://www.nsf.org/knowledge-library/faq-dietary-supplements
[3] https://www.usp.org/verification-services/dietary-supplements-verification-program
[4] https://www.nongmoproject.org/gmo-facts/what-is-gmo/