Supplement Guide

Softgels, capsules, tablets, lozenges, powders, plant-based or animal-derived, the range of supplements is vast. Are you, for instance, vegetarian, vegan, or do you struggle with swallowing pills? There are plenty of options for you too. But what is the difference between all these forms, and what are the pros and cons of each capsule? Welcome to the wonderful world of supplements!  

Tablets

Tablets are often larger and have a solid, hard, and smooth form. The larger size is due to the higher concentration of active ingredients and/or the compounds. The compounds take up more space, but this means you take fewer supplements in a day. The downside is the larger amount of excipients needed for tablets, making the supplement slightly less 'clean' than, for example, a capsule with powder.

Tablets: Super Magnesium, Super L-Lysine, Mega- and Super Multi, Chlorella

(Plant-based) capsules

Capsules consist of two parts that are slid over each other. The contents are protected by the capsule against moisture, light, and oxygen, giving them good shelf life. Capsules are often 'cleaner' than tablets because they require fewer excipients, but they hold less content. Therefore, you might need to take 3 capsules of a supplement daily to achieve the desired amount. Inside is a powder, allowing you to open the capsule and dissolve the content in water or stir it into a smoothie or yoghurt if you have swallowing difficulties. Note: the powder does not always dissolve well, and not everyone finds it palatable. Additionally, some supplements (like Microflor) need the capsule's protection to reach the intestines effectively. Always check at purchase if this is possible. Nowadays, most capsules are a plant-based variant. These capsules are made from plant sources like cellulose (plant fibres), derived from wood, or a substance called pullulan (carbohydrate).

Note: Vitaminstore supplements indicate in the 'more information' section whether the product is suitable for vegetarians or vegans.

Capsules: Vegan Multi, Magnesium Taurate, Super B-complex, Scutellariae Complex

Softgels

Softgels have a semi-soft exterior and a liquid interior. They are used to encapsulate vitamins dissolved in liquid (such as olive oil). Fat-soluble vitamins like vitamins D, E, and K are best dissolved in a liquid for maximum absorption by the body. The size of the softgel depends on the required amount. For example, Super D3 25mcg are small round softgels, while Super Fish Oil Omega 3 is quite large to meet the recommended daily intake without swallowing numerous pills. The smooth structure of softgels makes them easier to swallow. The exterior of softgels is often made from bovine or fish gelatin, but there are now good plant-based alternatives available. These plant-based softgels also have a semi-soft exterior and liquid interior, known as 'Vegi Softgels', suitable for vegetarians and vegans. They are made from modified starch, sourced from non-GMO corn, wheat, or potatoes.

Softgels: Super omega D3, Pure GLA, Super D3 25 and 75 mcg, Vegan Algae Oil

Chewable tablets

Chewable tablets are ideal for those with swallowing anxiety, as well as young children who find them a pleasant alternative. Chewable tablets often have a pleasant taste, achieved with natural flavours. Since not all substances taste pleasant, chewable tablets often contain sugar or sweeteners like xylitol and steviol.

Chewable tablets: Magnesium chewable tablets, Animal Parade (for kids)

Lozenges

Lozenges offer a pleasant alternative for those with swallowing anxiety and provide rapid availability of the biologically active substance (as they are absorbed through the mouth and throat mucosa). Many nutritional supplements are available as lozenges, often made tasty with sugar and sweeteners.

Lozenges: Super B12, Folate, Zinc lozenges

Powders

Powders are easy to dissolve in liquids like water, (plant-based) milk, or juice. They are ideal for those who find swallowing large pills difficult. Some powders have added (natural) flavours. The most well-known powders are protein powders, often flavoured with vanilla, chocolate, banana, and strawberry, but you can also find neutral variants like magnesium and collagen powders (although collagen also comes in various flavours). Substances that rapidly degrade when exposed to light, air, and moisture are unsuitable in powder form, such as antioxidants and substances causing stomach irritation.

Powders: collagen powder, protein powder, probiotic powders.

Liquid supplements

Liquid supplements are easy to administer. For babies and young children, vitamin D3 is provided in liquid form as they cannot yet swallow or chew well. Carriers include animal or plant oils like olive oil, fish oil, sunflower oil, or orange oil, or distilled water (Aqua purificata). Liquid supplements are easy to dose. Like other supplements, they should be in a dark (glass) bottle. Not all substances remain stable for long periods. Substances that work well in liquid form include vitamin D and iodine. Liquid supplements may also have added flavour. For instance, liquid algae oil contains natural lemon oil for a pleasant taste.

Examples: vitamin D3 liquid 25 mcg, vitamin D3 and K2

The choice of a specific supplement depends on several factors. The type of vitamin or mineral, as well as ease of use. People who have difficulty swallowing supplements might find a softgel easier to swallow than a tablet or capsule, or may opt for a lozenge or chewable tablet where possible. Fortunately, with the advent of plant-based capsules, tablets, and softgels, everyone can find a suitable match.

 

Ingredient List ABC

To make 'label reading' easier, we have listed the most commonly used excipients and fillers in alphabetical order.

Alfalfa: a sprout vegetable used as an ingredient or natural filler.
Ascorbyl palmitate: fatty acid, antioxidant, and emulsifier used as a form of Vitamin C where ascorbic acid is esterified with the dietary fatty acid palmitic acid.
Carrageenan: a mixture of polysaccharides (carbohydrates) extracted from red algae. This natural product is used as a thickener and stabiliser.
Emulsifiers: substances used to mix two substances that are normally difficult to combine.
Hydroxypropylmethylcellulose: a substance derived from wood used for a plant-based capsule shell.  
Iron oxide: yellow, red, or black colourant. Naturally occurs as a mineral in rocks, artificially made from iron powder.
Gellan gum: polysaccharide (carbohydrate) from starch, used as a thickener, emulsifier, and stabiliser.
Glycerine: humectant, often used in softgels.
Magnesium stearate: magnesium salt of stearic acid. Used as an anti-caking agent, emulsifier, and glazing agent.
Cellulose: naturally occurring as fibre in all plants and extracted from them. Mainly used to firm products, add volume, prevent clumping, as dietary fibre, and to mix fat and water.
Pullulan: derived from starch, a polysaccharide (carbohydrate), used in plant-based capsule shells
Stearic acid: fatty acid used as a thickener, emulsifier, or glazing agent

Author: Myrthe Woest