We’re told on one hand that we don’t get the nutrients we need from food, partly due to the mineral-deficient soil the crops are grown in, on the other hand, we’re told to be wary of supplements. Where do I turn to, hear you ask? Well, here are some great tips for you.

Read the labels carefully

When looking at the label, you will notice two sections: nutritional information and ingredients. Focus on the ingredients list, as this indicates the purity of the supplement. You might need to search for this list on the packaging, and if you’re purchasing online, be sure to review the ingredients before buying. Keep in mind that the ingredients are listed in order of quantity, so those at the top are present in higher amounts.

Certain ingredients should be avoided, including binding agents, flavours, fillers, lubricants, thickeners, stabilisers, preservatives, and anti-caking agents. Examples of these ingredients include talc, titanium dioxide, various E numbers, calcium carbonate, benzoate, citric acid, artificial sweeteners, methylparaben, and potassium sorbate.

A good rule of thumb is to aim for supplements with maximum nutrients and minimal unnecessary additives, as listed above. However, be aware that cleaner supplements tend to be more expensive.

Capsules or tablets? Power or liquid?

Capsules generally contain fewer additives. However, it’s important to consider the material of the capsule shells. These shells are typically made from either plan fibers or gelatin. Plant fiber capsules are generally well-tolerated, whereas gelatin capsules are derived from pigs. Powder and liquid supplements, on the other hand, do not involve capsules, so you don’t need to worry about the shell matieral. While they can be a bit messier, they are usually easier for the body to absorb.

Where to buy?

The best places are independent health shops which stock a variety of brands. I recommend avoiding supplements from supermarkets, pharmacies, or anywhere that sells their own brand.

Probiotics

When choosing a probiotic, opt for one with a minimum of 10 billion organisms. Additionally, ensure it contains a diverse range of bacteria for maximum benefit.

Trusted Brands

• Metabolics
• Life Extension
• Nutri Advanced
• Bodybio
• Allergy Research
• Group
• Biotics
• Biocare
• Nordic Naturals

Find out more about Body Talk at www.bodytalk.wales.