Media coverage has raised our awareness of ultra processed foods, has it changed the way you look at what you buy?
Over the past few months the media has been full of stories about the dangers of ultra processed foods and there has been much debate on whether defining a food as ultra processed just because it passes through a number of processes during manufacturing, is entirely accurate. Especially when it could be all natural ingredients that simply need to undergo various steps during manufacture.
Surveys are also suggesting that a large number of the population are moving away from anything considered ultra processed in a bid to eat more healthily. Is this you? Are you making a concerted effort to eat more cleanly and avoid processing in foods?
Anything that makes us more aware of the food we eat is a good thing, especially if it helps us find new and healthier options or to be aware of what foods we can enjoy in moderation whilst being aware of the fact they might not be super healthy.
With the majority of people doing weekly shops rather than every day, we need food to be able to last and sometimes the process of ensuring that food is safe to eat for a week or so after we have purchased it will involve manufacturing processes that could then make that food be classed as ultra processed. Even if it is pretty natural and has simple ingredients. So it pays to become aware of ingredients and what is needed to keep that food safe for consumption.
The same can be true of supplements. What goes into making a good supplement and how can you be sure of what you are getting?
Taking a look around your supplement labels can give you a good indication as to what is inside.
Food supplements are regulated under food law in the UK and this means they have to be safe for consumption, have quality control practices in place and be labelled in a way that gives the consumer all the information they need regarding ingredients, allergens, storage and dosage instructions as well as a best before date and batch code.
It is worth looking at the supplements you have in your cupboard, do you know where the best before date is? Are you taking it according to instructions? Are you fully aware of what is in it and how it compares or doubles up anything else you are taking.
Do you know what to look for? Here are a few tips to help you get the most out of choosing the best supplement for you.
- Check the sell by date.
- Look at the instructions, if it is something that needs to be taken three times a day, are you going to do that? If not, you might do better to take a different product.
- Allergens. Does it contain anything that you are allergic to or try to avoid?
- Take a look at the active ingredients, are they what you are looking for? Is it very similar to something you are already taking?
- What form are the nutrients in? Are they easy for the body to recognise and absorb?
- Have a look at the full ingredients list. It may contain flavourings, sugars, artificial sweeteners, bulking agents and other fillers. Some ingredients are needed for manufacturing and to preserve the stability of the tablet and are necessary to ensure the tablet lasts to the end of the best before date.
- Also look for tamper evident seals and a pack that can be fully resealed to stop moisture getting in
- Is the packaging recyclable, if that is something that is important to you.
- Are there any contraindications or safety warnings that are applicable to you.
- Is it a reputable company that you can contact if needed and has good reviews?
As a consumer, we need to be aware of what we are buying and when it is something we are putting in our bodies, perhaps on a long term basis, we need to be assured that it is safe and of good quality. Never be afraid to ask questions, reputable companies will always be happy to give out information although under current regulations they cannot always advise on individual health benefits and you may need to seek the advice of a nutritionist or other health practitioner.
Be wary of brands making wild claims and suggesting that other products are ’full of rubbish’. The majority of brands available are good quality and many of the variants will be in the formulations and the individual nutrients used.
For example, B vitamins come in many forms. You can take B6 as pyridoxine hydrochloride that the body has to convert to be able to utilise. Alternatively, you can take a product containing Pyridoxal-5′-phosphate, which the body will recognise as ‘ready to use’ and can utilise without converting.
Magnesium can be taken as a very basic magnesium oxide, or you could take a combination of different forms including magnesium glycinate, magnesium malate and magnesium ascorbate. These give you different forms that are more easily absorbed and used by the body so whilst they may be a bit more expensive, you are getting far better nutritional value from them.
Another thing to consider is whether co factors are present. Many nutrients need others to help them be properly absorbed. If you have a varied diet, the nutrients may be found in your food but sometimes it can be a good idea to ensure the co factors are in the formulation to help get the most out of the supplement.
As an example, if you are taking calcium for bone health it is important to ensure that it can be absorbed so it is not just the source or format of the calcium but also the relevant co factors such as vitamin D and magnesium that can help you get the best from your supplement.
Have you picked a supplement that you are going to regularly take? If not, consider what is important for you from tablet size to frequency, and choose something you will use.
One of the most important things when it comes to taking supplement is consistency. Have you got something that you are regularly going to take? Table size, number of times a day, taste, smell, format such as chewable tablets, liquids or gummies can all make a difference. If you have trouble swallowing tablets and you have bought something large, can it be broken in half or is there an alternative such as a liquid or chewable?
If you have something you are not going to regularly take, it isn’t going to give you anything. That may sound obvious, but we have all done it!
Next time you are looking for a supplement or even reviewing what you have in your cupboard right now, consider the points above and get the most value for money and nutritional value out of your supplements.
