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

Many of our customers admit that they are supplement junkies.

Taking a vitamin, mineral or herbal blend daily will boost their diet, making the pounds melt away seamlessly, they tell us.

When they’re not using them to lose weight, they take the pills in hopes that they will have more energy, reduce their risk of disease, or help them fall asleep.

Four in five Americans take supplements – and as a nation we spend $159 billion on them every year.

We’re about to save you a lot of money – because, if you eat relatively healthily, many of the pills and powders available on the market may not make much of a difference to your health at all.

Well, with a few exceptions (one of which we’ll see 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 want to start a regular habit, there are some golden rules to follow; These virtuous-looking bottles are not always without risk.

Supplements are not regulated by the FDA, so vitamin manufacturers do not have to adhere to strict safety regulations before their products hit the shelves, just like medications do.

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

BE CAREFUL WITH AMAZON SUPPLEMENTS

Most of our new customers turn to Amazon for their supplement offerings. And our advice is: if it comes from an Amazon third-party retailer, please stop.

The problem with online megastores like Amazon is that you can never be exactly sure where your vitamins come from. Even if the bottle looks like it comes from a brand you trust, counterfeits are not uncommon.

In December, the FDA sent warning letters to Amazon about several of its supplements containing harmful ingredients that were not listed 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 API contain 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 that you buy it directly from the website of the brand you trust, or directly from dietitians, some of whom have pharmacies.

This minimizes the risk of contamination of products. Those sold directly by the manufacturer are not fake and are likely to undergo better quality control processes.

If you’re not sure what’s in them or what health claims they make, you can ask the company for something called a white paper.

This is a research-based report that details all information and features of a product. It also provides the scientific evidence on which the company bases its claims and a full ingredient list.

If the company doesn’t give it to you, it could be a sign that you should stay away.

ABOUT MELATONIN… MAGNESIUM CAN HELP YOU SLEEP

If you’re a bad sleeper, chances are you’ve tried everything to fall asleep.

But there is one little-known supplement that we would recommend above all else.

We’re talking about magnesium – a mineral essential for muscle and nerve function, bone health, blood sugar control, and more than 300 other reactions in the body.

However, according to the World Health Organization, 75 percent of American adults are deficient in it. This may be because many of us are not getting enough magnesium-rich foods, such as dark leafy greens, nuts, seeds, whole grains, beans and oily fish.

When taken as a supplement, its most impressive benefit appears to be affecting the chemical signals in your brain that help you 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 relieve stress, making it easier to fall asleep.

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 that 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 this is most effective.

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

Ideally, try to get a product that contains multiple types, although these can be more expensive. However, you can also choose one that is tailored to the specific health problems you are experiencing, for example magnesium L-threonate for focus.

If you’re a little hesitant, magnesium citrate could be your ticket, as it can act as a powerful laxative.

Footnote; be careful with the age-old sleep aid melatonin. The addition has come under fire for containing significantly more or less of the substance than stated on the bottle. Again, ask for the company’s whitepapers to be sure.

A SHOCKING 95% OF US DON’T GET ENOUGH FIBER… BUT DON’T SUPPORT POWDERS AND GUMMIES

Almost all of us need more fiber: the indigestible part of the plant that keeps food moving through our digestive systems.

According to the USDA, only five percent of Americans get enough. And on average, we generally only get half of the recommended amount: about 25 to 38 grams per day.

Fiber is essential for regulating digestion, lowering blood sugar levels and nourishing healthy bacteria in our gut. A large number of studies show that it can dramatically reduce the risk of colon cancer and heart disease.

We always recommend getting your fiber from food. Especially Brussels sprouts, broccoli and chickpeas. But as our days get busier, it’s not always easy to include enough in your diet.

Recently, powdered supplements that provide a quick dose of fiber have been launched in stores and pharmacies, offering a convenient way to fill that gap.

But we advise you to choose wisely. This is because several brands contain added sugar, artificial sweeteners or additives such as food coloring.

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

It’s also far too easy to spoon too much of this into your drink, which could increase the risk of consuming too much fiber at once. This can cause bloating, gas, constipation and in rare cases intestinal blockages, which can give you too much of a good thing.

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

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

If you really want to eat more fiber in addition to food, we recommend that you choose a supplement with psyllium husk. This is herbal and generally does not cause serious side effects.

Instead of turning to supplements, join our 21-Day Body Reboot to learn how to lose weight for good! to get in shape for the summer!

Visit to learn more about us NutritionTwins.com.