Why you should NEVER buy supplements on Amazon and the one vitamin pill that's proven to help you sleep, write THE NUTRITION TWINS

Tammy and Lyssie Lakatos - the Nutrition Twins - share their top tips for buying supplements

Many of our clients confess that they're supplement junkies.

Taking a vitamin, mineral or herbal concoction every day will supercharge their diet, helping the pounds melt away seamlessly, they tell us.

When they're not taking them for weight loss, they're popping the pills in the hope they will have more energy, reduce disease risk or send them to sleep.

Four in five Americans take supplements - and, as a nation, we spend $159billion on the stuff every year. 

We're about to save you a lot of cash - because, providing you're eating a relatively healthy diet, many of the pills and powders on the market may not make much difference to your health at all.

Well, apart from a few exceptions (one of which we'll come to later).

A recent review of 84 studies by the United States Preventive Services Task Force concluded that supplements and vitamins do nothing to prevent heart disease and cancer.

But if you are going to embark on a regular habit, there are some golden rules you need to follow - as these virtuous-looking bottles are not always risk free.

Supplements are not regulated by the FDA, so vitamin manufacturers don't need to adhere to strict safety regulations before their products reach the shelves, in the same way medicine does.

Below is our no-nonsense guide to choosing the safest supplements - and one that could well have a transformative effect on your health. 

BE CAREFUL WITH AMAZON SUPPLEMENTS

If you're unsure about health claims on the back of a supplement, you can ask the company for what's known as a white paper.

Most of our new clients turn to Amazon for their supplement supply. And our advice is, if it's coming from a third-party retailer from Amazon, please stop.

The problem with online mega shops like Amazon is that you can never be exactly sure where your vitamins are coming from - even if the bottle looks like it's coming from a brand you trust, counterfeit products are not uncommon. 

Back in December, the FDA issued warning letters to Amazon about several of its supplements containing harmful ingredients that were not printed on the label. 

For example, several pills and powders designed for men were found to contain ingredients in erectile dysfunction medications. 

MANNERS Energy Boost, Round 2, Genergy, and X Max Triple Shot Energy Honey - were found to contain tadalafil, the active ingredient Cialis - which can cause a dangerous drop in blood pressure in vulnerable people.

Meanwhile, WeFun, Big Guys Male Energy Supplement, and Mens Maximum Energy supplement contained API sildenafil, which is used in Viagra and can interact with other medications, causing serious side effects.

In January, the FDA issued an alarming warning about weight loss supplements from retailers on Amazon and Etsy, which were found to contain yellow oleander - a poisonous plant that can cause potentially fatal heart and brain damage.

If you want to buy a supplement, we recommend getting them directly from the website of the brand you trust, or directly from dietitians, some of whom have a dispensary.

This minimizes the likelihood of products being tainted. Those sold directly from the manufacturer won't be fake and are more likely to go through better quality control processes.

If you're unsure about what's in them or any health claims they're making, you can ask the company for what's known as a white paper.

This is a research-based report that details all the information and features about a product - it also provides the scientific evidence the company are basing their claims on and a full ingredients lists. 

If the company doesn't give it to you, it may be a sign to steer clear. 

MOVE OVER MELATONIN...MAGNESIUM MAY HELP YOU SLEEP

Several studies have shown that taking magnesium can improve sleep quality

If you're a poor sleeper, the chances are you've tried everything to help you drift off. 

But there's a little-known supplement that we'd recommend above anything else.

We're talking about magnesium -  a mineral that is essential for muscle and nerve function, bone health and maintaining blood sugar and more than 300 other reactions in the body. 

However, according to the World Health Organization, 75 percent of US adults are deficient in it. This could be because so many of us aren't getting enough magnesium-rich foods like dark leafy greens, nuts, seeds, whole grains, beans, and fatty fish. 

When taken as a supplement, its most impressive benefit appears to be influencing chemical signals in your brain that help you to relax or feel tired, helping you fall asleep faster and stay asleep longer. 

Magnesium has also been shown to inhibit a neurotransmitter in the brain called N-methyl-D-aspartate, which could promote muscle relaxation. Muscle relaxation can also alleviate stress, making it easier to drift off to sleep.

In terms of stress, the NIH states that magnesium regulates gamma-aminobutyric acid (GABA), a neurotransmitter that calms the nervous system. 

A 2022 review published in the journal Biological Trace Element Research found that observational studies suggested magnesium was associated with better sleep.

However, other randomized trials have shown an unclear relationship between sleep and magnesium - so we're still learning about the situations in which it is the most effective.

And not all magnesium supplements are created equal. There are several different types, including magnesium citrate, magnesium oxide, magnesium chloride, magnesium glycinate, and magnesium lactate. 

Ideally, aim to get a product that contains multiple types, though those can be more expensive. However, you can also pick one that's tailored to any specific health issues you're having - magnesium L-threonate for focus, for example. 

If you're a little backed up, magnesium citrate may be your ticket since it can act as a powerful laxative. 

Side note; careful with age-old sleep aid melatonin. The supplement has come under fire for containing significantly more or less of the substance than it reads on the bottle. Again, ask for the company's white papers to be sure. 

A SHOCKING  95% OF US DON'T GET ENOUGH FIBER...BUT DON'T TURN TO POWDERS AND GUMMIES

Several fiber supplements contain added sugars and dyes, so we suggest just trying to get it from food

Almost all of us need more fiber - the undigestible part of the plant that helps food to move through our digestive system. 

Only five percent of Americans are getting enough, according to the USDA. And on average, we generally only get half the recommended amount - of roughly 25 to 38 grams per day.

Fiber is key for regulating digestion, lowering blood sugar, and feeding healthy bacteria in our gut. A wealth of studies show it can dramatically reduce the risk of bowel cancer and heart disease.

We always recommend getting your fiber from foods. Specifically the likes of Brussels sprouts, broccoli, and chickpeas.  But with our increasingly busy days, it isn't always easy to pack enough into your diet.

Recently, supplements in powder form that deliver a quick hit of fiber have launched in stores and pharmacies, offering a convenient way to fill in that gap. 

But we'd advise choosing wisely. This is because several brands include added sugar, artificial sweeteners, or additives like dyes.

For example, two tablespoons of Metamucil's four-in-one orange flavor contains seven grams of added sugar, nearly as much as two Chips Ahoy! cookies. 

It's also much too easy to spoon too much of this into your drink, which could increase the risk of getting too much fiber all at once. This can cause bloating, gas, constipation, and in rare cases, intestinal blockages - so you can get too much of a good thing. 

The price tag is also another thing to consider. A container of Olly Fiber Gummy Rings, for instance, costs about $17 on Amazon for five grams of fiber per two gummies. 

However, a cup of chickpeas has about 35 grams and costs around $1 per can. 

If you really want to up your fiber in addition to food, we suggest opting for a supplement with psyllium husk, which is plant-based and generally does not produce any serious side effects. 

Rather than turning to supplements - to learn how to lose weight for good, join our 21-Day Body Reboot! to get in shape by summer!

To learn more about us, visit NutritionTwins.com.