When selecting supplements you want to know you are getting the best quality available at the best price. You also want to know their ingredients are backed by good evidence of effectiveness. Here are some top tips on what to look for when buying popular supplements.

Glucosamine

Glucosamine improves joint symptoms associated with sports injuries and osteoarthritis, and is at least as effective in reducing joint pain as non-steroidal anti-inflammatory painkillers such as ibuprofen. It has also been shown to reduce the long-term progression of osteoarthritis in the knee. 

Until recently, the gold-standard form was glucosamine sulphate, derived from the shells of crustaceans such as prawns and crabs. This is now being superseded by glucosamine hydrochloride which is the form used in the landmark GAIT trial  (glucosamine/chondroitin Arthritis Intervention Trial), involving almost 1,600 people with knee arthritis ­ a study that cost over $12.5 million.

Glucosamine HCl has several major benefits over glucosamine sulphate:

• Weight for weight, it provides 40% more glucosamine as it does not need additional sulphate additives’ to stabilise it (so you get more for your money).
• It is manufactured from plant sources, rather than shellfish, which makes it cheaper and suitable for people who are vegetarian.
• It does not contain shellfish protein residues, and is hypo-allergenic, making it suitable for people with seafood allergies.
• Its production is environmentally friendly.

What to look for:

• High levels of glucosamine ­ ideally 1,500mg to 2,000mg daily (via two or three tablets).
• If taking a glucosamine and chondroitin combination, you need at least 1,200mg chondroitin daily.

Note: As chondroitin is expensive, some supplements only contain tiny amounts, which are unlikely to provide a clinical benefit. Most people prefer marine-sourced chondroitin rather than bovine chondroitin, derived from the trachea of cattle.

Probiotics

Probiotic bacteria help to reduce overgrowth of harmful pathogens in the intestines and improve digestive health, particularly for people with irritable bowel syndrome. They also interact with immune cells to boost immunity and to reduce the potential for allergic conditions such as eczema.

The accepted definition of probiotics is: A preparation or product containing viable, defined micro-organisms in sufficient numbers to exert beneficial health effects in the host. Unfortunately, many products masquerading as probiotics do not define which micro-organisms they contain, and give no indication of the number present.

What to look for:

• Freeze-dried powder does not require refrigeration and has the added advantage of no extra calories, fat or sugar and are dairy-free for those with food intolerances.
• The names of bacteria present should be stated on the product label and should contain a team of two or three different, synergistic strains. Including at least one strain of Lactobacillus and one strain of Bifidobacteria.
• Gold-standard products contain at least one billion live bacteria (colony forming units or cfu) per dose. The best products offer as many as five billion cfu per dose and are regularly tested for product stability and efficacy.
• Live bacteria that are micro-encapsulated means they have an enteric coating to ensure they reach the lower intestines intact, without succumbing to acids or enzymes in the stomach and small intestines.

Note: Taking a prebiotic supplement together with your probiotic provides the live bacteria with an ideal food source to encourage their multiplication and colonisation within your bowel.

Fish Oils

Research shows that fish oils can reduce the pain and inflammation of osteo and rheumatoid arthritis, as well as protecting against long-term inflammatory diseases such as asthma, rheumatoid arthritis, ulcerative colitis, Crohn’s Disease and psoriasis. Not only that, fish oils can reduce elevated triglyceride levels, high blood pressure, abnormal blood clotting and prevent abnormal heart rhythms. And that’s before we consider the beneficial effects on the brain ­ improving concentration and behaviour in children, and depression in adults.

What to look for:

• Insist on a high standardised level of the two important omega 3 essential fatty acids: DHA and EPA as these will give the best benefit. Good quality supplements will specify this amount on the label, rather than just giving the total amount of omega 3s present.
• The best supplements are filtered and double distilled for purity to remove pollutants and reduce fish odours.
• Gelatin-free capsules.
• Liquids that have natural flavours such as cold-pressed citrus oils can improve taste ­ unless you’re brave and don’t mind fishy burps!

MSM

MSM (methyl-sulfonyl-methane) is a vital constituent of body structural proteins and has an anti-inflammatory, pain-killing action. Clinical trials show it significantly reduces pain and improves function in knee osteoarthritis, and it is often taken together with glucosamine for maximum benefits. After 12 weeks, taking 1,500mg glucosamine plus 1,500mg MSM per day significantly decreases joint pain and swelling compared with placebo.

What to look for:

• OptiMSM which is produced by a patented distillation process to obtain a purified product, completely free from by-products and contaminants.

Note: Cheaper supplements use MSM produced via crystallization which can trap water and impurities.

Selenium

Selenium is an important trace element that has an antioxidant action in the body. Selenium boosts immunity, protects against a number of cancers, and is helpful for people with asthma. Our selenium intakes have halved over the last 60 years and selenium deficiency is widespread.

What to look for:

• A body-ready form for maximum absorption.
• Selenium should be organically bound to deactivated yeast, so it is present in the natural form of L-selenomethionine as this form of selenium is absorbed most readily, and increases the activity of our antioxidant, selenoenzymes more effectively than inorganic chemical sources such as selenium selenite.

Note: This is why all the published, placebo-controlled, cancer prevention studies have used selenium-yeast supplements.

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