There are a hundred brands of supplements and vitamins. Mostly, they are basic extracts, minerals, and vitamins. They are available in capsules, gel tabs, powders, etc. Is there a basic primer of knowledge to help me understand what are good options and what should be avoided?
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For example:
1. Powdered extracts appear to be much cheaper by volume. Are they of the same quality as tablets? What are the considerations?
2. When looking at brands what are the considerations? Is there a simple go/no-go list?
3. Is there a rule on shelf life? Are they absolute, or just primarily an inventory control mechanism?
4. If I am mixing my own extracts for a supplement regime, are there rules and interactions I need to understand?
Answer
I read The Complete Idiot’s Guide to Vitamins & Minerals a long time ago (not saying you’re an idiot lol). Maybe your local library has a copy?
In general, unless you crush your tablets with a mortar and pestle before consuming, loose powder is likely to be better absorbed, with liquids being the most absorbable. But actual vitamin/mineral types/compound types matter too.
Answer
Yes, all supplements are technically unsafe and unproven as they are not controlled, tested or approved by the FDA. Vitamins in high doses mostly leave through your pee and some like vitamin A can leave deposits on your kidneys. The best option is always finding the food that contains the vitamins you need. Don’t waste your money.