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Statistics show that 65% of people try to get enough vitamins from their diet alone, but supplements have been proven to be beneficial to human health because dietary supplements can replenish nutrients or other ingredients to the body.

Today, consumers consume dietary supplements for a variety of reasons, including supplementing a poor diet, improving or maintaining physical health. Seniors take supplements to support the function of their organs, such as calcium for bone health or fish oil for heart health. Younger people, on the other hand, are more likely to gain short-term benefits, such as energy or immunity.

To make it easier for people to absorb and digest dietary supplements, manufacturers make them in the form of capsules, tablets, powders, oral liquids or chewable tablets. Because nutritional supplements are over-the-counter, they are available at grocery stores, pharmacies, or online. However, with so many brands of this type of product on the market, it can be difficult for buyers to make an informed decision.

This article explains several pre-purchase steps to help you make the best choice before purchasing a supplement. It's also important that you follow the steps below to avoid supplements that contain harmful ingredients.

1. Confirm if you really need supplements

Before taking any medication, you must check whether you really need it. So take the first step by avoiding self-diagnosis, seeking regular medical attention if you experience any symptoms, and avoiding substance abuse.

Also, before choosing a supplement, you need to understand the scientific basis for the product. For example, some may suggest you take glucosamine to relieve joint pain, but does it really work?

維他命C是否真的能增強免疫力，或者魚油真的有利於兒童的發展嗎？這些你都可以通過谷歌來收集信息，在幾分鐘內粗略了解該產品的背景，尤其要注意有關該產品功效，劑量或副作用的報告。

2. Give priority to well-known brands

When you find that you really need a supplement like calcium, vitamin A, or collagen, the next step is to choose a brand you trust. It is recommended to give priority to well-known brands whenever possible. Popular brands often have dedicated brand stores or hire big names to sell their products. It is important to choose a reputable brand as they are experienced and will go to great lengths to maintain their hard-earned reputation.

3. Investigate and research brands

This is equally important, especially if two or more well-known brands have products that work for you. Then decide which brand of product to choose based on the results of your investigation. You can go to the brand's official website to browse information, especially information related to product safety and quality. Check to see if there is any authoritative information, such as a quality certificate or details of the manufacturing process. You can also learn more from other buyers’ feedback about the product.

4. Pay attention to product labels

When you choose a brand and decide to buy a product, read the product label carefully. A good brand will have a comprehensive product label that should include the vitamin/mineral form and the dosage each person should take. You also need to pay more attention to other information, such as:

• Product Ingredients: This determines whether the product is natural or synthetic, whether it is animal or plant-based, and whether it contains any additional ingredients you may or may not want. Double-check to make sure the product doesn't use any ingredients that appear on the FDA's harmful supplement ingredient list.
• Quality assurance or third-party certification: Certification badges are a great way to ensure a product’s quality and safety. For example, most bodybuilder products carry the TRU-ID® logo. This mark indicates that the botanical ingredients in this product have been fully tested for quality and purity. There are also other premium marks such as National Institutes of Health, Consumer Laboratories, and United States Pharmacopeia.

5. Check product feedback

In most cases, in addition to checking the product label information, we also recommend referring to other people's reviews of the product. To be on the safe side, do some research on the product you’re about to buy and take a closer look at other buyers’ experiences. At this stage, it is best to investigate product feedback through a third-party dietary supplement certification organization/service. Their reports will contain reliable information about the product's efficacy, quality and purity. For example, ConsumerLab.com is a leading third-party supplement analysis platform. Their feedback on the product can help you compare other similar products and get a fair idea of ​​the product's capabilities.

6. Communicate with qualified medical practitioners

Don't risk your health. If you have any questions about the above steps, please discuss your concerns with a healthcare professional.

More importantly, if you fall into one of the following categories, make sure you consult your healthcare practitioner before taking any dietary supplements. This way you can avoid any adverse reactions/complications from the product on you:

• pregnant woman
• breastfeeding mom
• Allergic
• Those currently taking medications