With so many types of supplements, how do you choose the best?

Whole foods, food based, and synthetic: whats the difference?

Synthetic (generally not labeled as such)—usually high dose concentrates of either extracts from natural substances or completely synthetic (man-made).  These compounds, although in high concentrations, is not absorbed very well.  These compounds are not easily recognizable by our body so we essentially have to give in high amounts, to even get a little bit out. Most of the time, you’re just making expensive urine!

Food based: synthetic nutrients in a base of foods such as green foods (spirulina, chlorella, and such) and herbs.  These are a little better absorbed because of the co-factors that are available in whole foods, however, these are still synthetic-based.

Whole foods: these supplements are considered to be foods. Some brands (eg. New Chapter) use vitamins and minerals added to soy and bacteria to ferment the foods, which releases some of the nutrients.  This makes the vitamins and minerals more absorbable.  Other brands (eg MegaFoods) use bacteria to help magnify the amounts of vitamins and minerals naturally occurring in foods—for example, beta carotene in carrots, and vitamin C in orange juice.  This brand is non-soy based, and make good quality products that not only increase absorption—they even increase delivery to and utilization by cells. There are many other brands that claim “whole foods” but it’s important to know how the supplements are processed to really understand how the product is made.

Ideally, you can find a supplement within your price range that’s free of additives and has at least some whole foods in it.  I would say however, that quality is important– it’s better to take only one supplement of good quality and get the most out of it, rather than take many supplements which may or may not be doing anything to support your health.