It's tough to pick just three points when we're thinking about which supplement to take. There are many considerations to keep in mind regarding supplementation, even before deciding which one to choose.

First off: supplements don't replace good health habits. They don't substitute healthy eating routines, physical exercise, or adequate rest. Nor do they replace healthy emotional dynamics. Self-supplementing isn't a substitute for a routine visit to your family doctor, your trusted nutritionist, or the therapist you haven't seen since last year.

Supplementation is a valuable tool to complement, enhance, or replenish specific nutritional levels. It acts as additional support in situations where dietary intake might be insufficient or individual needs are higher.

According to the EFSA (European Food Safety Authority), “Food supplements are concentrated sources of nutrients (e.g., minerals and vitamins) or other substances with a nutritional or physiological effect that are marketed in 'dose' form (i.e., pills, tablets, capsules, or liquids in measured doses).” They also state that “is a wide range of nutrients and other elements that may be present in food supplements, including, but not limited to, vitamins, minerals, amino acids, essential fatty acids, fiber, and various plants and herbal extracts.”

But how do you choose a supplement?

The offerings are increasingly vast. The channels, products, and novelties in this booming sector are endless. It's important to start by figuring out your specific need and objective.

1. Specific need and objective:

Before buying, ask yourself why you need the supplement. Are you looking to cover a diagnosed nutritional deficiency, support a specific bodily function (e.g., joint health, energy, digestion), or improve performance? Identifying your objective will help you select the right type of supplement and avoid unnecessary spending on products you don't need.

2. Product quality and manufacturer transparency:

Research the brand. Opt for reputable manufacturers who demonstrate Good Manufacturing Practices (GMP), offer transparency about their ingredients and processes, and, if possible, conduct third-party testing to verify purity, potency, and absence of contaminants. This ensures the product contains what it promises and is free from unnecessary substances. At Yaba, we have registered methods like Yaba 4S®, which aims to ensure all manufacturing and quality needs are met.

3. Dosage, how to take it, and what to expect from the supplement:

Always keep the manufacturer's dosage instructions in mind. If you have questions, you can always reach out to the customer support service of the brand you've chosen. If you choose well, this brand will have experts who conceived the product, just like with all Yaba brands: health professionals expert in the field. You can and should also consult external healthcare professionals for guidance if you have doubts. Take the opportunity to inquire about the method of administration and possible interactions with medications you're taking or other supplements, as well as potential side effects, especially if you have any chronic illness.

A crucial, often overlooked point: realistic expectations

We must warn you about an important point that isn't always present or agreed upon: realistic expectations. Supplements are complementary, not magical solutions. Don't expect immediate or miraculous results. Some effects may take days or weeks to manifest. You must understand, as I mentioned at the beginning, that they should go hand-in-hand with a balanced diet, exercise, and a healthy lifestyle. Research what realistic results you can expect and within what timeframe.

Remember to be consistent in taking them and don't take more than 3 supplements at once. Give the supplement time to act in your body, following the usage recommendations. Interrupting its use prematurely can prevent you from experiencing its full benefits. Similarly, you generally shouldn't prolong its intake for more than three months. All this information is general and should be adapted to each case and type of supplement.

I believe this could be the basic guide for making decisions about supplementation. One more decision, within the world of healthy nutrition, this time, contextualized.