How to Choose Supplements Safely: A Guide from The Logan Institute

Choosing dietary supplements wisely is more important than ever. Unlike prescription drugs, supplements aren’t pre-approved by the FDA, so quality varies widely. By doing your homework, checking labels, buying from trusted brands, and watching for red flags, you can protect your health and money. Informed shoppers enjoy better outcomes and avoid potential harm. Our experts at The Logan Institute recommend understanding key label info and shopping smart so you get the nutrients you expect.

Buy from Reputable Brands and Retailers

Not all supplements are created equal. In fact, investigations have revealed serious problems with store-brand products. In 2015 New York’s Attorney General found that most store-brand herbal supplements were mislabeled: only about 21% contained the herbs on the label. Up to 35% even had other plant fillers (like pine, citrus, or wheat) not listed on the label. Other research highlights microbial contamination: one study found 92.1% of plant-based supplement samples had some bacterial contamination and 86.8% had fungi. Clearly, buying supplements from an unknown source can mean you’re not getting what you pay for, and may be ingesting impurities or mold.

Buying from a trusted source (brand websites, official retailers (like The Logan Institute), or direct from the manufacturer) helps ensure authenticity. Whenever possible, buy supplements directly from well-known brands or authorized sellers. For instance, a recent alert showed that even high-profile brands like NOW Foods discovered counterfeit versions of their pills being sold on Amazon, bottles labeled as their brand actually contained rice flour and even traces of undeclared drugs.

Key tip: Look for reviews or official seals of approval, and prefer brand websites or brick-and-mortar pharmacies over random online sellers. As one consumer expert noted, Amazon’s vast third-party marketplace “can create risk… product labels may not reflect the contents”goodrx.com. In practice, the safest approach is to shop on the brand’s own site or the brand’s official store on Amazon (sold/shipped by the brand itself).

Beware of Counterfeits and Online Scams

Online marketplaces are convenient, but they’re also rife with fake or tampered supplements. In recent years, regulators have repeatedly warned that counterfeit pills can contain dangerous ingredients or nothing at all. For example, Amazon and other sites have been hotspots for fraudsters selling impostor products. In one case, an Illinois supplement maker found eleven fraudulent supplements on Amazon being sold under its name; the actual capsules contained only rice flour and had no active vitamin or herb. Some tampered products even showed tiny amounts of prescription drugs (like sildenafil) not listed on the label.

To protect yourself, always double-check that the seller is the legitimate brand or a verified retailer. If a price seems too good to be true, it probably is. Don’t buy random “brand name” vitamins from unknown sellers.

Stick to:

• Official websites or stores (e.g., the company’s Amazon Storefront).

• Major pharmacies or grocery chains in known brands (Walmart, CVS, etc.) – but even these can have issues (see NY AG report).

• Third-party certified suppliers. Organizations like USP, NSF International or ConsumerLab.com will test and certify supplements. Their marks on a bottle mean an independent lab verified the contents.

If you have doubts about an online listing or label, skip it. Better safe than sorry, especially when real health is on the line.

How to Read Supplement Labels

Learning to read the label can save you from costly mistakes. U.S. law requires supplement labels to include the product name (as a “dietary supplement”), net quantity, manufacturer or distributor name, and a Supplement Facts panel. That panel is your central source of truth about what’s inside.

Key elements are:

• Serving Size and Servings Per Container:  This tells you how much one serving is and how many servings you get. For example, if the serving size is “2 capsules” and the container has 60 capsules, there are 30 servings. Always compare the serving size to how much you plan to take.

• Supplement Facts Panel:  This lists each active ingredient or nutrient per serving, typically with its amount (mg, IU, etc.) and its % Daily Value (DV)healthline.com. Vitamins and minerals will almost always have a %DV. Other dietary ingredients (herbs, botanicals, amino acids) will show their amount, but often no %DV if no official value exists.

• % Daily Value (%DV):  The %DV is based on a 2,000-calorie diet and tells you how a serving contributes to your daily nutrient needs. For vitamins/minerals, 100% DV typically meets an average adult’s full daily requirement. Importantly, more than 100% DV isn’t always bad, some nutrients (like vitamin D or magnesium) have tolerable upper limits much higher than 100%. Still, watch out: consistently taking hundreds of %DV of certain nutrients (like vitamin A or iron) can lead to excess intake. Always compare the %DV to the Tolerable Upper Intake Level (UL) for that nutrient. If you see an ingredient with no %DV, it usually means no official daily value exists for it (common with herbal ingredients or proprietary blends).

• Other Ingredients:  Below or beside the panel you’ll find a list of “Other Ingredients” or “Inactive Ingredients.” These include fillers, binders, dyes, preservatives or flavors. Common examples are cellulose, magnesium stearate, silica, sugar, or colorants. These aren’t the main nutrients, but they matter. Some people prefer supplements with few “other” ingredients. Be especially wary of additives like artificial dyes (FD&C colors) or titanium dioxide (a whitening agent) in the ingredient list, experts have flagged such additives for potential health concerns. Also, if a label lists a proprietary blend without breakdown of amounts, you can’t tell how much of each ingredient you’re getting (red flag for hidden dosing).

• Directions and Warnings:  Check the recommended dose (“Directions for Use”) and whether you should take it with food, water, etc. Note any warnings (e.g. “not for use by children” or “consult your doctor if pregnant”). This section may also list possible side effects or interactions.

• Manufacturer/Brand Info:  The label should give the company’s name and address. This is required. You can use it to confirm authenticity (matching brand website) and, if needed, contact customer service. Sometimes you’ll find a phone number or QR code on the label for more info or verification.

By carefully scanning all parts of the label, you can verify what exactly you’re buying. If the label seems vague, overly complicated, or missing basics, think twice.

Understanding % Daily Value (DV) and Amounts

Percent Daily Values help you compare products and ensure you’re not overdoing nutrients. For example, 100% DV of vitamin C on a label means one serving provides the recommended daily amount of vitamin C for the average person. Many supplements will exceed 100% DV for certain vitamins or minerals, often intentionally, since it’s usually safe (e.g. a multivitamin might give you 200% DV of B-vitamins to meet your needs). Don’t panic at a high %DV, but do check the UL (Tolerable Upper Limit). If a supplement provides far above 100% DV, make sure that dose isn’t flagged as excessive on NIH or FDA resources.

Note that many botanical or proprietary ingredients don’t list a %DV at all. The FDA hasn’t set daily values for most herbs, plants or specialty nutrients, so the label will simply list the amount per serving (mg, mcg, IU, etc.) without a percent. Proprietary blends are especially tricky: they list several ingredients under one “blend” heading and show only the total weight, hiding individual amounts. This can be a hidden risk, you don’t know if the blend is mostly cheap fillers or if it contains only a tiny pinch of the purported “active” ingredient. Whenever possible, opt for products that list clear, full ingredient amounts rather than secret blends.

Spotting Red Flags

A few warning signs can save you from bad products or scams:

• “Proprietary Blends” or Undisclosed Amounts: If key ingredients are lumped into a “blend” without exact doses, assume the label may be misleading. Big, expensive herbs might actually be in very low amounts.

• Suspect Additives: As mentioned, watch out for fillers or additives flagged by experts. For example, titanium dioxide (often listed as “color additive”) is banned in the EU due to safety concerns. If you see “artificial color” or excessive dyes/preservatives, consider that a downside. A short list of common, simple ingredients (cellulose, gelatin, harmless oils) is generally better than a long laundry list of unknown chemicals.

• Overblown Claims: Phrases like “miracle cure”, “rapidly cleanse”, “totally natural, no side effects”, or “As Seen On TV” are marketing red flags. The FDA warns that unregulated supplements may make “unsubstantiated claims” of disease prevention or cure. If it sounds too good to be true, especially for serious conditions like weight loss, cancer, or sexual performance, be highly skeptical. Regulators note that many misleading ads promise miracle solutions, yet the products may be ineffective or even harmful.

• Vague Labeling: Beware labels that don’t clearly explain ingredients. For example, if an herb is listed only by a scientific name without a common name, or if part of the label is hard to read, question it. A true manufacturer will fully disclose the product contents and safety data.

• “Natural” Buzzwords: Just because a product is labeled “organic” or “natural” doesn’t guarantee it’s safe or effective. These terms aren’t tightly regulated. Always check the actual ingredients instead of relying on hype words.

If you notice any of these red flags, consider skipping that supplement. Safety experts advise consulting a doctor or pharmacist before starting any new regimen – especially if you’re taking other medications.

Final Tips to Remember

• Read Every Label: Make it a habit to read the Supplement Facts and ingredient list on every bottle before buying. Cross-check unfamiliar names or claims. When in doubt, Google the brand or ingredient, or reach out to the manufacturer.

• Ask Us: Don’t hesitate to ask us about any supplement. We can tell you if it’s necessary for you or if it might interact with medications. As New York health officials advise, talk to a professional before taking “unregulated” supplements. This is especially important for children, pregnant people, or anyone with health conditions.

• Use Trusted Information: For science-backed guidance, consult reliable sources. Government and nonprofit sites (NIH Office of Dietary Supplements, FDA, ConsumerLab, etc.) offer fact sheets on ingredients. You might also find our clinic’s own resources (articles, handouts) on the latest research.

  
  

The Logan Institute is here to support you: if you’re unsure about a product, speak to one of our knowledgeable providers for personalized advice. Stay informed, stay healthy, and make supplements work for you, not the other way around!