How to recognize a good and safe supplement: this is how you read the label!

Reading time: 10 minutes

At Goldea Health we believe that your health is worth gold. That is why we want to help you recognize good and safe supplements. This is important, because not all supplements are the same. Reading the label is the first step to making the right choice: we are happy to share our expertise.

What's on a label?

The label of a supplement contains important information. This is not only useful, but also legally required. Let's look at the most important parts:

• Ingredients list
  This lists all the ingredients of the supplement. They are listed in order of quantity, from most to least. Sometimes the percentage per ingredient is also included, which helps to determine whether you are dealing with a natural or synthetic supplement.

• Table with composition, quantities and RI
  This section provides insight into the amount of vitamins, minerals, and other active substances per dose. The stated reference intake (RI) helps you understand how much of a certain substance you need.
  Please note: the RI is a general guideline and may differ from your personal needs.

• Recommended daily dosage
  This indicates how much of the supplement you should take per day. This is important to avoid taking too much or too little.

• Health claims
  These claims are only permitted if they are scientifically proven and approved by the European Food Safety Authority (EFSA) .

• Storage and shelf life
  Here you will find advice on how to store the supplement, for example in a cool, dry place, and until when the product is good for use.

How do you recognize a good supplement?

Now that you know what's on a label, it's time to learn how to spot a good supplement.

Here are some tips to ensure you make a safe and effective choice:

1. Check the origin and certification of raw materials

Good supplements start with high-quality raw materials. At Goldea Health we choose ingredients that are certified and come from reliable sources, sustainable and made in the Netherlands . This not only guarantees quality, but also safety. Look for certificates such as GMP (Good Manufacturing Practice) and ISO certifications.

2. Look at the active ingredients

The active ingredients are the active ingredients that make the supplement effective. Check that the forms of vitamins and minerals used are bioavailable. This means that your body can absorb and use them well.

See the active ingredients section for more information.

3. Avoid unnecessary fillers

Fillers are added to increase the volume of the supplement. While some are necessary for stability, others are unnecessary and can reduce effectiveness. Avoid supplements with lots of fillers like magnesium stearate or talcum powder, especially if they are high on the ingredients list. We have created a free mini-course on this: click here.

4. Blister packaging for extra protection

We believe that good supplements come in blister packs. This packaging protects each individual dose from moisture, air and light, which better preserves the quality.

5. Batch checks

Reliable brands perform regular quality checks on their batches. This ensures that every production is consistent and meets the highest standards. If in doubt, ask for batch certificates.

What are reliable supplements?

Reliable supplements meet strict quality standards and are transparent about their ingredients and origin. Brands that use certified and natural raw materials are often the best choice.

We choose pure and clean nutritional supplements, sustainable and made in the Netherlands . Only the best from nature without artificial additives . We believe that every person deserves the best health.

Certificates and quality marks

A good way to recognize quality nutritional supplements is to look at the certificates and quality marks on the label. Certificates such as GMP, ISO, or an organic quality mark are a good indication that you are dealing with a reliable product. These certificates guarantee that the supplement has been produced according to the highest standards of safety and quality.

Health claims

Health claims can help you determine whether a supplement is effective for your specific needs. These claims are strictly regulated and may only be used if they are scientifically proven.

For example, a supplement may only claim that it “contributes to the reduction of tiredness and fatigue” if there is sufficient scientific evidence that this is actually the case.

How do you read the composition table?

The composition table on the label is a treasure trove of information. It shows you which vitamins, minerals and other substances are in the supplement and in what quantities.

Pay attention to the units: micrograms (μg), milligrams (mg), or percentages of the RI. This helps you understand how much of each ingredient you are getting and whether it meets your daily needs.

Choose the correct shape: active ingredients, what should I look out for?

So choosing the right form of vitamins and minerals is important for the effectiveness of your supplements. Not all forms are equally well absorbed by your body, and some can even cause side effects if not taken correctly. Here are a few important forms to look out for:

Vitamin B6: Prevent accumulation in your body

Vitamin B6 plays an essential role in many bodily functions, but not all forms are created equal.

The form Pyrodoxine HCI can build up in your body, which can cause tingling in your hands and feet. This can be dangerous, especially with long-term use.

To prevent this, we recommend opting for Pyrodoxal 5 Phosphate (P5P) . This is the active form that your body can use directly, without the risk of accumulation.

• ❌ Pyrodoxine HCI
• ✅ Pyrodoxal 5 Phosphate (P5P)

Vitamin B11 (Folic Acid): Choose the active form

Folic acid, also known as vitamin B11, is essential for cell growth and the development of the nervous system, especially during pregnancy.

The synthetic form, folic acid , is less effective because your body must first convert it to the active form.

Therefore always choose 5-MTHF (Methylfolate) or quatrefolic . These forms are biologically active and directly usable by your body.

• ❌ Folic Acid (folic acid)
• ✅ 5-MTHF (Methylfolate) or quatrefolic

Vitamin B12 : Improve Absorption with the Right Form

Vitamin B12 is important for the production of red blood cells and the functioning of your nervous system.

Many people have difficulty absorbing B12 in the gastrointestinal tract.

The cyanocobalamin form is often poorly absorbed, while methylcobalamin and adenosylcobalamin are more available to the body.

A melt tablet is an excellent choice because it is absorbed through the oral mucosa, which increases its effectiveness.

• ❌ Cyanocobalamin
• ✅ Methylcobalamin or Adenosylcobalamin

Tip : If you take B12, always make sure it contains folate for optimal cooperation and absorption.

Magnesium: Choose the Form That Suits Your Needs

Magnesium is involved in over 2,000 bodily functions and is quickly depleted under stress. Many people take the wrong form, such as magnesium oxide , which is not absorbed well and is quickly excreted in the urine.

Instead, opt for forms like magnesium citrate for muscle relaxation or magnesium taurate for better sleep and peace of mind.

Each type of magnesium has its own benefits, so choose the form that best suits your personal health goals.

• ❌ Magnesium Oxide
• ✅ Magnesium Citrate , Magnesium Taurate , Magnesium Malate , Magnesium Bisglycinate

That's why we have the Power 5 Magnesium with 5 organic compounds. Boost energy and help against fatigue and cramps.

By paying attention to these specific forms, you can ensure that your body gets the most out of the supplements you take.

Additional tips to better absorb supplements

Taking supplements isn't just a matter of taking it and forgetting it.

There are ways to help your body absorb nutrients better. Here are some tips:

• Take your supplements with a meal : This improves the absorption of fat-soluble vitamins such as A, D, E and K.
• Avoid taking calcium and magnesium together : They can interfere with each other's absorption. It is better to take them at different times of the day.
• Use vitamin B12 melt tablets : This improves absorption through the oral mucosa, especially if you suffer from reduced absorption in the stomach.

Conclusion:

At Goldea Health we strive to provide supplements that are not only effective, but also safe and of the highest quality.

By reading and understanding the label carefully, you can make better choices that support your health.

Remember: your health is worth gold, and that starts with choosing the right supplements.

Do you have questions or doubts about a certain supplement? Our team of orthomolecular therapists is ready to help you with personal advice .

So, the next time you’re in the store or searching for supplements online, you’ll know exactly what to look for. Choose quality, and trust brands that take your health seriously.

Need more inspiration?

Visit our Instagram page or check out our other recipes, blogs for more healthy and tasty ideas.