Unfortunately, while the supplement industry is booming, it remains largely unregulated. And even though women buy more than half the products on the shelf…many of these products weren’t designed with women’s biology in mind due to lack of funding or research.

Supplements can be a powerful adjunct or support, but if it is done without intention or understanding, then it’s not without risk. It’s important to know why you are taking any supplement, just like you would want to know with a prescription.  

I often hear,  “I heard it on a podcast” or a “social media influencer said it’s the best thing since sliced bread” are not necessarily valid reasons. You should be inquisitive and understand the basics, what the supplement does, and how it supports your specific health goals, before ingesting or injecting anything!  Also, understand the source of information (credentials, data, scientific evidence).

For menopausal women’s health & longevity = mitochondria, hormones, strength, and brain energy, this means starting with: omega-3s, vitamin D, magnesium, B-Complex, and creatine.  While this is a general recommendation, at Coastal Well Woman, we look at each women’s unique needs, and may add or change the recommended supplements based on their specific needs or desires, coupled with evidence-based science and data to support overall health & wellness.

Additionally, any prescription medication should also be reviewed for potential drug interactions.  And lastly, always take the recommended amount, because more is not necessarily better, and may even be harmful or toxic.

But remember, supplements are a great way to support a healthy lifestyle – healthy & balanced nutrition, movement & exercise, rest/ sleep, stress reduction and community – hence the name “supplement”.  It supplements where you need an extra boost, but it won’t correct the wrongs if you are smoking, excessively drinking or sedentary.  No one likes to hear it but…as with most things in life, you have to work at it, to get maximum benefit aligned with your actions.  

How do I know what to buy, and does more expensive = better?

A good label should give you three things: 

• What’s in the product (ingredient)
• How much of the labeled supplement is in the product (amount)
• Who verified what and how much (testing, monitoring, verification)
  

Transparency and testing matter:

• Look for third-party certification from groups like NSF, USP, or Informed Choice which let you know what’s in the supplement, and how much of the supplement is contained in the product.

I tell my patients, sometimes I do order certain products through specific retailers, but many times I purchase from local pharmacies and retailers, as long as I see third party certification or verification.  

Supplements shouldn’t cost you a small fortune, and being strategic with what you need and use, can go a long way to support your health and wellness plan, in a safe, effective and cost-saving manner. 

Book online today to optimize your hormone health and longevity:  coastlawellwoman.com

Here are references for verifying supplement dose and product safety:

Verifying the safety and dosage of dietary supplements is crucial because the FDA does not approve them for safety or efficacy before they are sold.  

The best way to verify a product is to look for a third-party testing seal or use independent verification databases.

1. U.S. Pharmacopeia (USP) Verified Products.  USP is an independent, not-for-profit organization that sets quality standards for medicines and supplements.  How to use: Look for the USP Verified Mark on the product label. You can also search their database of verified products.
2. NSF Certified for Sport: NSF International is a trusted independent organization that offers rigorous certification, particularly for sports nutrition products. How to use: Look for the NSF Certified for Sport®
3. ConsumerLab.com: ConsumerLab is a leading independent testing organization that purchases products and tests them for ingredient quality and purity, OR contamination. They also provide reviews comparing different brands, and access to reports on thousands of products.
4. OPSS Scorecard: Created by the U.S. Department of Defense (DoD), this is a 7-question checklist to help consumers determine if a supplement is safe.
5. Dietary Supplement Label Database (DSLD): An NIH-managed database that allows you to compare label information for thousands of products.

References:

1. https://www.opss.org/article/why-third-party-certification-important-dietary-supplements
2.  https://www.uspharmacist.com/article/determining-the-quality-of-dietary-supplements
3. https://www.quality-supplements.org/
4. https://www.citruslabs.com/post/what-does-usp-verified-mean-on-supplements
5. https://www.usp.org/verification-services/verified-mark
6. https://www.mskcc.org/news/how-do-i-know-if-dietary-supplement-contains-what-label-says-it-contains