Not all supplements are created equal.
It feels like there are millions of supplements on the market. Vitamins, minerals, probiotics, protein powder, hemp, creatine, fish oil and others are all vying for your attention and purchase especially during a key moment when you do have increased nutritional needs like pregnancy. So how do you know that a supplement is safe and actually contains what is listed on the label?
If you don’t know, supplements are not regulated by the Food and Drug Administration (FDA) meaning that we rely on the companies themselves to be honest, transparent, and to rigorously test their products for content and safety. Many manufacturers do their do-diligence; however, rigorous scientific testing is not easy, and it is not cheap especially when testing the very tiny quantities within supplement products.
How do I know my supplements are safe?
1. Do not be drawn in by pretty packages, health claims, organic ingredients, or other marketing ploys.
2. Look for a third-party verification label such as USP of NSF (see links below).
3. If it is not certified look up the product on watchdog websites like the www.cleanlabelproject.com and www.labdoor.com .
4. Just because 1 product within a brand is safe and verified, do not assume that all products from that manufacturer or brand are safe. Each product must be tested independently.
5. If you aren’t sure what supplements you may need, seek the help of a Registered Dietitian Nutritionist that is trained to examine and verify supplement claims, or provide you with good recommendations.
Pre-pregnancy, pregnancy and post-partum do require some nutrient supplementation. There is a huge variation in quality of supplements. Make sure you have good quality pre-natal vitamin at least 3 months before planning to get pregnant. Folate is one of the most important pre-pregnancy vitamins. The preferred form of folate (vitamin B9) is L-methylfolate (also known as 5-MTHF or levomefolate). This is the best form to avoid excess, unused folate accumulating in your system and is safe if you have the MTHFR gene mutation.
Your body is unique. Your baby is unique. Your nutritional status varies based on your lifetime relationship with food. For support in finding the right supplements for your body get a Nutrition Assessment from a Registered Dietitian Nutritionist. Many insurance companies will offer 3 or more preventative health visits with a Dietitian at little or no out of pocket cost to you.
Third-party Supplement Testing Resources
NSF (National Sanitation Foundation) or USP (United States Pharmacopeia) label for 3rd party testing.
https://listings.nsf.org/certified-products-systems
https://www.quality-supplements.org/usp_verified_products
I recently wrote an article specifically about Protein Powder and lead contamination. If you are interested check it out on Substack .
https://serenitynutrition.substack.com/p/organic-does-not-mean-safe?r=8y6wck
If you need support from a Registered Dietitian Nutritionist please reach out!
Julie Avery RDN LDN CLC- My Serenity Nutrition
Use this link to schedule a free 15 min chat were we can discuss your needs and see if we are a good fit.
https://calendly.com/serenitynutrition/15min-virtual
Or Schedule a 1 hour Nutrition Assessment: https://calendly.com/serenitynutrition/initial-nutrition-assessment
