Reading time: 10 minutes
At Goldea Health, we believe your health is worth its weight in gold. That's why we want to help you identify good and safe supplements. This is important because not all supplements are created equal. Reading the label is the first step in making the right choice: we're happy to share our expertise.
What's on a label?
A supplement's label contains important information. This is not only useful, but also legally required. Let's take a look at the most important parts:
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Ingredients list
This lists all the supplement's ingredients. They are listed in order of quantity, from most to least. Sometimes the percentage of each ingredient is also included, which helps determine whether you're 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 ingredients per dose. The stated Reference Intake (RI) helps you understand how much of a particular substance you need.
Please note: the RI is a general guideline and may differ (significantly) from your personal needs. -
Recommended Daily Allowance (RDA) (nowadays RI)
This indicates how much of the supplement you should take per day. This is important to avoid taking too much or too little. Here too, the general guideline may differ from your personal needs. -
Health claims
These claims are only permitted if they are scientifically proven and approved by the European Food Safety Authority (EFSA) . Often, many more claims are supported by scientific literature, but these have not yet been approved and are therefore not allowed on a label. -
Storage and best before
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 recognize 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 sourced from reliable sources. Sustainable and made in the Netherlands . This guarantees not only 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 what make the supplement effective. Check that the forms of vitamins and minerals used are bioavailable. This means your body can absorb and utilize them effectively.
See the active ingredients section for further explanation.
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 many fillers like silicon dioxide or talcum powder, especially if these appear high on the ingredients list. We've 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 capsule from moisture, air, and light, thus better preserving quality.
5. Batch checks
Reliable brands regularly perform quality checks on their batches. This ensures that every production run is consistent and meets the highest standards. If in doubt, feel free to ask for batch certificates.
What are reliable supplements?
Reliable supplements meet strict quality standards and are transparent about their ingredients and origins. 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 everyone deserves the best health.
Certificates and quality marks
A good way to recognize high-quality nutritional supplements is to look at the certificates and quality marks on the label. Certifications such as GMP, ISO, or an organic seal are a good indication that you're dealing with a reliable product. These certificates guarantee that the supplement has been produced according to the highest safety and quality standards.
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 and approved by the EFSA.
For example, a supplement may only claim that it “contributes to the reduction of fatigue” if it is an approved claim by the EFSA.
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 contained in the supplement and in what quantities.
Note the units: micrograms (μg), milligrams (mg), or percentages of the RI. This helps you understand how much of each ingredient you're getting and whether it meets your daily needs.
Choose the correct shape: active ingredients, what should I look out for?
Choosing the right form of vitamins and minerals is therefore crucial for the effectiveness of your supplements. Not all forms are absorbed equally well by your body, and some can even cause side effects if not taken correctly. Here are a few important forms to watch 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 of pyrodoxine HCI can build up in your body, potentially causing tingling in your hands and feet. This can be dangerous, especially with prolonged use.
To prevent this, we recommend choosing 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 has to convert it into the active form first.
Therefore, always choose 5-MTHF (Methylfolate) or quatrefolic . These forms are biologically active and can be used directly 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.
- ❌ Cyanocobalamin
- ✅ Methylcobalamin or Adenosylcobalamin
Tip : If you take B12, always make sure it includes folate for optimal functioning 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 isn't absorbed well and is quickly excreted in the urine.
Instead, choose 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 or opt for a complex with multiple organic forms.
- ❌ Magnesium oxide
- ✅ Magnesium citrate , Magnesium taurate , Magnesium malate , Magnesium bisglycinate
That's why we developed the Power 5 Magnesium with 5 organic compounds. Boost energy and help combat fatigue and cramps.
By paying attention to these specific forms, you can ensure that your body gets the most benefit from the supplements you take.
Additional tips to better absorb supplements
Taking supplements isn't just a matter of taking them and forgetting them.
There are ways to ensure your body absorbs 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's better to take them at different times of the day.
Having trouble taking supplements?
Taking supplements can be difficult, especially when you're in a hurry. Here are some tips to make it easier:
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Take your time: Prevent a blocked swallowing reflex by staying calm. First, take a sip of water, place the supplement on your tongue, keep your head straight, and tilt your chin slightly downward to widen the passage.
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Use food: Large tablets are often difficult to take, so choose capsules. To make it even easier, take your supplement with a spoonful of organic applesauce or a smoothie.
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Change your routine: If you're in a rush in the morning, consider taking your supplements later in the day. This can make swallowing easier.
With these simple adjustments, taking supplements becomes a lot less challenging!
Goldea Health capsules are easy to swallow and open. You can mix them into your yogurt or smoothie, for example. The softgels can be punctured with a needle, so you can also mix the contents with your food. Convenient!
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 are you unsure about a specific supplement? Our team of orthomolecular therapists is ready to help you with personalized 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.
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