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 have difficulty taking pills? Even then, there are plenty of options. 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 shape. The larger size is due to the higher concentration of active substances and/or the compounds. The compounds take up more space, but you end up taking fewer supplements overall in a day. The downside is the larger amount of excipients needed for tablets, making the supplement slightly less ‘clean’ than a capsule with powder, for example.

(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, ensuring good shelf life. A capsule is often ‘cleaner’ than a tablet because fewer excipients are needed, but less can fit in a capsule. Therefore, you may need to take 3 capsules of a supplement per day to achieve the desired amount. Inside is a powder, so if you have difficulty swallowing, you can simply open the capsule and dissolve the contents in water, or stir it into a smoothie or yogurt. Note: the powder does not always dissolve well, and not everyone finds the loose powder equally tasty. Additionally, some supplements require the protection of the capsule to reach their destination, such as the intestines, effectively. Always check at purchase if this is possible. Nowadays, most capsules are a plant-based variant. The capsule is then made from a plant source such as cellulose (plant fibres), derived from wood, or a substance called pullulan (carbohydrate).

Softgels

Softgels have a semi-soft exterior and liquid interior. They are used to encapsulate vitamins dissolved in liquid (such as olive oil). Fat-soluble vitamins like vitamin D, E, and K are best dissolved in a liquid for maximum absorption by the body. The size of the softgel depends on the amount it needs to contain. Due to the smooth structure, softgels tend to ‘slide’ down more easily. The exterior of softgels is often made from bovine or fish gelatin, but there are now good plant-based alternatives available. These plant-based alternatives also have a semi-soft exterior and liquid interior and are called ‘Vegi Softgels’, suitable for vegetarians and vegans. They are made from modified starch, obtained from sources like corn, wheat, or potato (non-GMO).

Chewable Tablets

For those with a fear of swallowing, chewable tablets are ideal, and they are also a good alternative for young children. Chewable tablets often have a pleasant taste, achieved with natural flavours. Because not all substances taste good, chewable tablets often contain sugar or sweeteners like xylitol and steviol.

Lozenges

Lozenges are also a good alternative for those with a fear of swallowing, and they offer quick availability of the biologically active substance (the substances are absorbed through the mouth and throat mucous membranes). Various dietary supplements are available as lozenges. Sugar and sweeteners make them a tasty lozenge.

Powders

Powders are easy to dissolve in liquids like water, (plant-based) milk, or juice. They are also ideal for those who find it difficult to swallow large pills. Some powders have added (natural) flavours. The most well-known powders are protein powders, often flavoured with vanilla, chocolate, banana, and strawberry, but neutral variants are also available, such as magnesium and collagen powders (although collagen also comes in various flavours). Substances that degrade quickly when exposed to light, air, and moisture are not suitable in powder form, such as antioxidants and substances that cause stomach irritation.

Liquid Supplements

Liquid supplements are easy to administer. For babies and young children, vitamin D3 is given in liquid form because they cannot yet swallow or chew well. Fillers include animal or plant-based oils like olive oil, fish oil, sunflower oil, or orange oil, or distilled water (Aqua purificata). Liquid supplements are easy to dose. As with other supplements, it is important that they are in a dark (glass) bottle. Not all substances remain stable for a long time. Substances that do well in liquid form include vitamin D and iodine. Liquid supplements sometimes have added flavour. For example, liquid algae oil is flavoured with natural lemon oil to give the product a pleasant taste.

The choice for a specific supplement depends on several factors. The type of vitamin or mineral, but also ease of use. People who have difficulty swallowing supplements may prefer a softgel over a tablet or capsule or might opt for a lozenge or chewable tablet where possible. Fortunately, with the advent of plant-based capsules, tablets, and softgels, there is a suitable option for everyone.

 
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Ingredient List ABC

To make ‘reading the label’ 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 dietary fatty acid palmitic acid.
Carrageenan: mixture of polysaccharides (carbohydrates) derived from red algae. This natural product is used as a thickening agent 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 dye. Naturally occurs as a mineral in rock, artificially made from iron powder.
Gellan Gum: polysaccharide (carbohydrate) from starch, used as a thickening agent, emulsifier, and stabiliser.
Glycerine: humectant, often used in softgels.
Magnesium Stearate: magnesium salt of stearic acid. Used as an anti-caking agent, emulsifier, and glaze agent.
Cellulose: naturally occurs as a fibre in all plants and is also extracted from them. It is primarily used to firm up products, add volume, prevent clumping, as a 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 thickening agent, emulsifier, or glaze agent

Author: Myrthe Woest