Tips from a Master Herbalist: Ingredients to Avoid in Dietary Supplements

Choosing a quality dietary supplement can be challenging due to confusing supplement facts panels and ingredient lists. Here are some quick tips to help you make informed decisions:

1. Avoid Artificial Colors:
   • Look out for labels indicating "FD&C Blue No. 1," "Red No. 40," etc.
   • These synthetic dyes are used to make capsules and tablets look appealing but have no nutritional value.
   • Examples to avoid: Blue Lake, Yellow No. 5, Red No. 40.
2. Avoid Artificial Flavors:
   • Especially in chewable tablets, gummies, and drink powders.
   • These synthetic flavors serve no nutritional purpose and can be replaced with natural fruit-based alternatives.
   • Look for natural flavorings instead of artificial ones.
3. Avoid Certain Oils in Soft Gels:
   • Soft gels often contain fish oil, vitamin E, or vitamin D.
   • Avoid supplements that list soybean oil or corn oil as they are unnecessary fillers.
   • Opt for supplements that use higher-quality oils like olive oil, flaxseed oil, or MCT oil.
4. Avoid Propylene Glycol:
   • Commonly found in soft gels to preserve or emulsify ingredients.
   • While it serves a functional purpose, it has no nutritional value.
   • Look for supplements that use natural alternatives for preservation and emulsification.

Recap:

• Artificial Colors: Skip supplements with synthetic dyes.
• Artificial Flavors: Choose products with natural flavorings.
• Soybean or Corn Oil: Avoid these in soft gels; look for olive oil, MCT oils or glycerin.
• Propylene Glycol: Pass on supplements containing this chemical.

By avoiding these ingredients, you can make healthier and more informed choices when selecting dietary supplements.