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How To Choose High-Quality Vitamins And Supplements: A Complete Guide

EVIDENCE BASED

Evidence Based

iHerb has strict sourcing guidelines and draws from peer-reviewed studies, academic research institutions, medical journals, and reputable media sites. This badge indicates that a list of studies, resources, and statistics can be found in the references section at the bottom of the page.

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Vitamin and mineral supplements are valuable components of a balanced wellness regimen, helping fill nutrition gaps for those with limited diets or who need additional nutritional support for certain conditions or diseases. But with so many options and brands on the market, choosing a high-quality supplement takes careful consideration. 

Not all supplements are created equal in terms of bioavailability, ingredient quality, safety, accuracy, and efficacy. And since the Food and Drug Administration (FDA) provides only limited oversight and regulation of the supplement industry, consumer vigilance is essential when evaluating product quality and safety.  

Read on to understand what to look for when choosing high-quality vitamins and supplements, the importance of third-party testing for consumer health and safety, and iHerb’s commitment to working directly with reputable brands to source safe, authentic, high-quality products you can trust. 

What Are Supplements, Vitamins, And Proprietary Blends? 

When shopping for high-quality nutritional supplements, you’ll likely come across the common terms “dietary supplement,” “multivitamin,” and “proprietary blend.” But what exactly do they mean, and how do they differ from each other? Here’s a quick explainer:

  • Dietary supplements: Manufactured products, typically in capsule, chewable, gummy, tincture, or powdered form, designed to supplement one's diet with nutrients that are either extracted from a food source or made synthetically. Dietary supplements may include vitaminsminerals, botanicals or herbsamino acidslive microbials, and substances like enzymes, accessory nutrients, and metabolites.  
  • Vitamins or multivitamins: Supplements provide micronutrients like vitamins and minerals necessary for optimal health. 
  • Proprietary blends: In this type of supplement, the company owns the rights to a uniquely created blend and legally doesn’t have to disclose its ingredients to consumers. 

Who Should Take Supplements? 

Registered dietitians usually recommend consuming nutrients through whole foods first before turning to supplements. However, multivitamins containing vitamins and minerals can help fill nutritional gaps for people who may not be meeting their bodies’ needs through food alone. While supplements should not replace the habit of healthy eating, people with limited diets, certain health conditions, or taking certain medications may especially benefit from nutrient supplementation.

People Who Should Take A Multivitamin:

  • People who eat a diet limited in variety
  • Women who are pregnant, breastfeeding, postpartum, or trying to conceive
  • People with a health condition in need of additional nutritional support
  • People with a specific nutrient deficiency, as evident from lab work, such as vitamin D or iron 
  • People taking certain medications that may deplete the body of key nutrients
  • Infants and toddlers who need additional nutritional support
  • Older adults who need additional nutritional support
  • Vegans and vegetarians, who require a vitamin B12 supplement, as plant-based foods naturally lack this vitamin 

Limited FDA Regulation For Supplements

When choosing dietary supplements, it’s important to keep in mind that they are not regulated as closely as food and medications. While the Food and Drug Administration (FDA) oversees the supplement industry, responsibility for ensuring supplements’ safety falls largely on the supplement companies themselves. 

The Dietary Supplement Health and Education Act (DSHEA) is a federal law regulating dietary supplements in the United States. The law established guidelines for the FDA to oversee the supplement industry. The Federal Trade Commission (FTC) regulates the advertising of dietary supplements. 

According to the FDA, “The FDA does NOT have the authority to approve dietary supplements for safety and effectiveness, or to approve their labeling, before the supplements are sold to the public.” Further, “it is the responsibility of dietary supplement companies to ensure their products meet the safety standards for dietary supplements and are not otherwise in violation of the law.”1

To help ensure consumer safety, supplement companies are required to provide accurate labeling, including a supplement facts panel, ingredient list, serving size, number of servings per container, and clear product identification on the label, such as “herbal supplement,” “homeopathic supplement,” or “dietary supplement.” 

Therefore, consumers should be mindful when shopping for dietary supplements. Only choose supplements from reputable companies that follow good manufacturing practices, conduct third-party testing, and label their products properly.  

Things To Look For In A Supplement Label

You can learn a lot about a supplement and the company that made it by reading the label and packaging. Always read the supplement facts panel and ingredient list before consuming any supplement to ensure it is safe and effective, follows good manufacturing practices, and is free from artificial additives. Below are specific things to look for when choosing a supplement:

  • Serving size: Ensure the recommended serving size is sustainable and realistic. While some supplements recommend one capsule a day, others may recommend up to eight capsules or more daily. 
  • Directions: Understand whether the supplement should be taken with food or on an empty stomach. And follow directions for storage—some supplements need to be stored in a cool, dry place, like a cupboard or in the refrigerator, after opening. 
  • Ingredient list: Ensure the supplement is free from artificial colors and dyes, artificial flavors, fillers, binders, potential allergens, or high amounts of added sugar. 
  • Expiration date: Pay attention to the shelf life of the supplement and be sure it isn’t expired.
  • Quality and safety seals: Supplements should be closed with a proper seal for your safety. These seals ensure the supplement has been tested and sealed by third-party organizations like the National Sanitation Foundation (NSF) or the United States Pharmacopeia (USP).  
  • GMP certification: A GMP certification signifies the company follows good manufacturing practices, including compliance with regulations, third-party testing and audits, and ensured quality and safety throughout the manufacturing process.

What To Avoid On A Supplement Label

In addition to what to look for when choosing a supplement, it’s important to know what to avoid. If you see any of the following on a supplement’s packaging or ingredient list, choose a different supplement or brand: 

  • Artificial colors and dyes
  • Artificial flavors
  • Exaggerated medical or health claims 
  • Implications for “treating” any health condition 
  • Missing supplement facts 
  • Missing ingredient list 
  • Missing dosage and instructions 
  • Lack of a proper seal for safety 

The Importance Of Third-Party Testing

For consumer safety, high-quality supplements conduct third-party testing by independent organizations like NSF, USP, Banned Substances Control Group (BSCG), or ConsumerLab. Third-party testing ensures a supplement is free from harmful preservatives, pesticide exposure, heavy metals, and unsafe chemicals. Third-party labs also test to ensure that nutrient levels listed on the label are accurate, active ingredients are pure, and the company complies with industry standards for safety and manufacturing. 

Because the supplement industry receives minimal oversight and regulation from the FDA, third-party testing provides peace of mind for consumers, ensuring companies comply with best practices and offer safe products. 

Comparing GMP And GLP

GMP-certified and GLP-compliant sound similar, yet they refer to different stages of the supplement production process for safety and accuracy. 

Good Manufacturing Practices, or GMP, is a set of guidelines companies must follow to ensure the quality of products, especially for pharmaceutical and food companies. Companies that follow these guidelines can receive a certificate advertising that they are GMP-certified. You may also see the term GMP-compliant, meaning the company follows GMP regulations, guidelines, good manufacturing practices, and quality standards but hasn’t completed additional steps to receive official certification.

Good Laboratory Practices, or GLP, involves adhering to a set of rules and guidelines during laboratory research and study. This includes monitoring the conditions, processes, documentation, data integrity and reliability, and archiving of studies performed in laboratory settings. 

Common Concerns And Potential Risks Of Supplements

While taking the right supplements in the right amount may enhance one's health, taking the wrong supplements in the wrong amount can do more harm than good. Supplements with misleading claims, inaccurate dosing, or errors in the ingredient label can increase the risk of interactions, toxicity, risks, and inefficacy for consumers. 

Further, companies that do not follow safe manufacturing processes or conduct third-party testing may increase the risk of exposing consumers to high levels of heavy metals, pesticides, or other chemicals that can have serious health implications. 

Potential Negative Side Effects Of Supplements Include: 

  • Allergic reaction
  • Liver damage
  • Organ damage
  • Nervous system damage
  • Kidney stones
  • Heart problems
  • Increased risk of bleeding
  • Medication-nutrient interactions
  • Reduced effectiveness of medication
  • Reduced effectiveness of anesthesia
  • Fetal development abnormalities  
  • Shortness of breath
  • Rash
  • Dizziness
  • Slurred speech
  • Nausea
  • Vomiting
  • Headache
  • Constipation
  • Diarrhea

iHerb’s Promise To Provide High-Quality Products

Beyond buying supplements from a reputable brand, buying them from a reputable shopping source is essential to ensure they haven’t been tampered with, opened, or are counterfeit. In short, where you shop matters to avoid buying fake supplements.  

When it comes to shopping for supplements safely, iHerb takes numerous steps to ensure its products are high-quality and safe. iHerb works directly with brands that follow third-party testing for quality assurance to ensure supplements are authentic and safe. iHerb also ensures all product reviews are from verified purchasers to avoid misleading or fraudulent reviews. And since factors like temperature and humidity can affect supplements’ impact, potency, and effectiveness, iHerb provides direct shipping from a climate-controlled warehouse to ensure product freshness. 

For years, iHerb has been a trusted source of high-quality products at the best value. They offer over 50,000 trusted, high-quality health and wellness products.          

References:

  1.  FDA 101: Dietary Supplements | FDA. Accessed April 13, 2025. https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements

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