Your supplements might not contain what’s on the label. The US’s leading expert shared 3 tips for buying safe products that are right for you.

Look for supplements with third-party verification

If you’re concerned about what’s in a supplement, buy a product that has been verified by a third-party organization, Pasiakos said.

There are several trustworthy organizations that rigorously test supplements to ensure that they contain what the label says, and no contaminants, he said. They also help companies ensure they’re meeting government guidelines. However, such organizations don’t test how effective supplements are or back the company’s health claims.

Pasiakos highlighted NSF certification and the US Pharmacopeia Verification Program.

Usually, if a product has been third-party verified, it will say so on the packaging or company website.

Ask your healthcare provider for personalized recommendations

Pasiakos recommends speaking to a doctor or healthcare provider before trying a new supplement.

They might be able to refer you to a dietitian or pharmacist who is knowledgeable about supplements and can advise you depending on your specific needs, he said. For example, if you’re already taking supplements or prescription drugs, they will know about potential interactions.

A dietitian will also assess your diet as a whole and give you nutritional recommendations, which is important because supplements should complement, not replace, a healthy diet, he said.

Do research based on reputable sources

If you can’t get advice from a medical professional, it’s important to get information from a reputable source, Pasiakos said.

“There’s information everywhere. You just type in a given supplement online and you’ll get everybody under the sun with an opinion on whether a dietary supplement works or not,” Pasiakos said.

The ODS has lots of information on its website, including dietary supplement fact sheets, which are up-to-date, evidence-based reviews of the available information, he said. There’s a fact sheet for most existing supplement ingredients that explains what it is, how it works, and the evidence for or against claimed health benefits.

Pasiakos also pointed to the National Center for Complementary Integrative Health, which is part of the NIH, and the FDA’s website as good sources of information on supplements.