How To Choose Safe And Effective Supplements
How To Choose Safe And Effective Supplements – With so many celebrities and influencers each touting the “best” accessory for this and that, it can be hard to cut through the hype and decide what to buy, right? I am always skeptical about the promoted products until I see the results of third party testing. Safety and quality are important because this is something you can take on a weekly if not daily basis.
I was recently listening to a new local fitness and health podcast called Sweat City and they were discussing using a site called Labdor to find safe and effective supplements. I looked into it and was impressed by the rigorous vetting process and the support of mega-investors like Mark Cuban.
How To Choose Safe And Effective Supplements
*** NOTE: I am in no way affiliated with or compensated by LabDoor and all opinions in this post are my own.***
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Labdoor buys products in retail stores and online, and tests them in FDA-registered laboratories for 5 things:
I found one of the brands of fish oil that I have used for a while in the lab and was happy to see that it tested safe in mercury levels. LabDoor is still a developing site so not all top supplements will be displayed on it, but it’s a good place to start if you’re looking to find safe vitamins and supplements or check out the ones you’re already using. Below are some of the product categories they test. I like to link to products, which makes it easy to buy.
Bottom line: Any brand or celebrity can make claims and share anecdotal results they have experienced that can be incredible, but don’t let feelings or popularity guide your purchase. Only trust brands that are willing to be third-party tested and transparent about their results.
I’m glad I found LabDoor as a resource and I hope you find it useful as well. Clinically reviewed by Jerlyn Jones, MS MPA RDN LD CLT, Nutrition — Written by SaVanna Shoemaker, MS, RDN, LD and Gavin Van Van De Walle, MS, RD — Updated August 3, 2022
Fda 101: Dietary Supplements
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Our team carefully researches and evaluates the recommendations we make on our site. To ensure that product manufacturers address safety and efficacy standards, we:
Everyone has stress in life, with work stress, money, health and relationship issues being the most common.
Stress can be acute or chronic and can lead to fatigue, headaches, stomachaches, nervousness and irritability or anger.
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Getting regular exercise, getting enough sleep and eating a nutritious diet are some of the best ways to better equip your body to handle stress, but many vitamins and supplements can help too.
There is a lot of noise when it comes to supplements for stress. To help you identify products worth buying, we first considered the types of ingredients included.
Each brand and product on our list is checked to ensure that they align with the brand’s standards of integrity and approach to wellness. Each product in this article:
Typical price ranges ($–$$$) are indicated below with dollar signs. One dollar sign means the product is affordable, while three dollar signs indicate a high price.
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Generally, prices range from $0.14–$0.91 per count or $9–$55 per container, but this can vary depending on where you buy.
It has long been known as an adaptogen – a natural, non-toxic herb that stimulates your body’s stress response system to increase resistance to stress (
The adaptogenic properties of Rhodiola are linked to the two powerful active components of the herb: rosavin and salidroside (
A small 8-week study of 100 people with symptoms of chronic fatigue, such as poor sleep quality and deficits in short-term memory and concentration, found that supplementation with 400 mg of rhodiola extract daily improved symptoms after only one week (
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Similarly, in a small, high-quality study of 80 people with mild anxiety, researchers found that those who took 400 mg of rhodiola daily experienced significant improvements in stress and anxiety after two weeks compared to ‘ those who did not receive treatment (
Hormone levels increase in the evening when it is dark to promote sleep and decrease when it is white to promote wakefulness (
A review of 7 high-quality studies involving 205 people investigated the effectiveness of melatonin for the management of secondary sleep disorders, resulting from another condition such as stress or depression.
The researchers concluded that melatonin shortened the time people slept and increased total sleep time, but did not significantly affect sleep quality compared to placebo (
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Although melatonin is a natural hormone, supplementing it does not affect your body’s production. Melatonin is also not habit forming, but it is best to start with the lowest possible dose and work up to a higher dose if necessary (
If you find that you have trouble sleeping due to stress and are interested in trying a melatonin supplement, Life Extension IR/XR Magnesium is a great choice.
The supplement contains a total of 1.5 mg of immediate-release and extended-release melatonin, which helps you fall asleep and stay asleep at night.
Life Extension is a trusted company that manufactures its supplements according to standards set by the FDA. The company’s raw materials are also tested by third parties.
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It is involved in many aspects of healthy body function, including DNA synthesis, nerve and muscle function, and regulation of blood sugar and blood pressure. – blood (blood
Research shows that magnesium is involved in stress management, especially for people who do not get enough magnesium in their diet.
An older study of 100 people who supplemented with 400 mg of magnesium daily for 90 days found an increase in heart rate variability (HRV) compared to a control group (
Another high-quality trial evaluated the effects of a daily supplement of 300 mg magnesium and 30 mg vitamin B6 for 8 weeks in 264 people with low magnesium levels (
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Researchers in this study found that participants who received magnesium alone had a reduction in stress scores compared to those who received magnesium and vitamin B6.
However, people with stress rated as “severe” or “very severe” improved more when they took both magnesium and vitamin B6 (
Innat Vitality Magnesium Glycinate is a great magnesium supplement because it contains 500 mg of magnesium glycinate, a form of magnesium that is more easily absorbed than other commonly used forms of supplemental magnesium, such as magnesium citrate.
An adaptogenic herb native to India, it is used in Indian Ayurveda, one of the oldest systems of medicine in the world (
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In a study on the stress-relieving effects of ashwagandha, researchers randomized 60 people with mild stress to receive 240 mg of a standardized extract of ashwagandha or a placebo daily for 60 days (
Compared to placebo, supplementation with ashwagandha was strongly associated with greater reductions in stress, anxiety, and depression. Ashwagandha has also been linked to a 23% reduction in morning levels of the stress hormone cortisol (
Additionally, an older review of five studies that examined the effects of ashwagandha on anxiety and stress observed that people who supplemented with ashwagandha extract scored better on tests measuring levels of of stress, anxiety and fatigue (
Claire Labs Ashwagandha Extract provides 300 mg of Ashwagandha extract per 1 capsule serving and is free of artificial additives and major allergens.
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Claire Labs prides itself on producing high quality supplements based on research. Its products are manufactured in CGMP compliant facilities, although the products are not third-party tested.
Researchers have studied it for its ability to promote relaxation and reduce stress without sedative effects (
One high-quality study in 30 people found that taking 200 mg of L-theanine daily significantly improved symptoms of depression, sleep quality, cognitive function, and -stress compared to placebo (
In another study of 34 people, drinking a drink containing 200 mg of L-theanine and other nutrients reduced cortisol levels in response to stressful work that involves multitasking.
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Theanine is well tolerated and safe when used as a recreational supplement in its effective dose of 200-600 mg (200-600 mg) per day in capsule form.
Pure Encapsulations works with several third-party laboratories to ensure quality control, including Silliker, Intertek, Eurofins and Advanced Laboratories.
If you don’t like taking supplements, it’s worth noting that green tea is also a great source of L-theanine.
A small randomized controlled trial found that drinking at least 300 mL (about 1.5 cups) of low-caffeine green tea reduced stress markers significantly more than regular green tea (
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These vitamins play an important role in metabolism by converting the food you eat into usable energy. B vitamins are also essential for heart and brain health (
Interestingly, some research suggests that high doses of B vitamins can improve stress symptoms such as mood and energy levels by lowering blood levels of the amino acid homocysteine.
High levels of homocysteine are assocd