"Supplements" are substances which we can use like drugs. In the U.S. and Canada, supplements are not regulated for purity or efficacy: we must trust the suppliers to ensure these important qualities. When I started using them, my pharmacist was also learning about supplements, and we spoke at length about this issue. She claimed to have researched the best manufacturers. She chose (and therefore I used) "Nature's Bounty."
Supplements have been part of my treatment plan for a long time: they include fish oils, vitamin D3, mysterious Chinese herbs compounded by my acupuncturist, cranberry powder, and a magnesium/riboflavin/feverfew tab called
Migrelief (which really relieves my migraines). I've periodically tested their efficacy by stopping, assessing, and restarting them. They help. If that difference is founded on the placebo effect, I don't care.
Last month I had an experience which jerked me out of that happy place.
I mentioned to my p-doc that I was having trouble staying asleep. She suggested I try melatonin. I asked how much; she said, "knowing you, start small." I was pleased to find a liquid version with a marked dropper so I began with 0.25 mg equivalent. And that was enough! Lovely stuff: easy sleepiness within 20 minutes, stayed asleep with energetic and creative dreams, woke refreshed 8 hours later.
When I traveled the following week, I forgot my liquid melatonin. I went to a health food store and discovered the smallest tablet was 1mg, four times as large. I was able to halve it without totally crumbly results, so I thought I'd sleep like a lamb at twice my previous dose. But no—ZERO effect. Was this due to dosing sublingually versus through my digestive system? I kept doubling the pill dose with no result. When I made it home, I was taking 5mg (the typical dose available) with no pleasant sleep. Switched back to 0.25 liquid and slipped into the ocean like a sleepy seal.
The moral of the story: I don't know if a supplement isn't working because it's not effective in my body, or because there's not enough, or not even any, of the active ingredient in the bottle I bought.
And then this week, propinquity! A fascinating article in BioMedCentral:
DNA barcoding detects contamination and substitution in North American herbal productsNewmaster, Grguric, Shanmughanandhan, Ramalingam and Ragupathy
It provides extensive detail on how unreliable supplement labels can be, from a Canadian group with zero ties to the supplement production industry.
So, supplement users, how do you ensure their quality?