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Vitamins & Supplements: your questions answered

Capsules, tablets, gummies or powders: how do I choose?
It's largely personal preference. Tablets and capsules are compact and usually the simplest way to take a fixed amount. Softgels hold oils and fat-based ingredients. Gummies and chewables are easy to take but often contain sugar and may provide less per serving. Powders and liquids mix into drinks and suit people who prefer not to swallow pills. Check the serving size, as it may be more than one unit.
How do I read a US supplement label?
US packs carry a Supplement Facts panel. Check the serving size first, which may be two or more capsules, then the amount of each ingredient per serving and the number of servings per container. US labels show a % Daily Value, while UK labels use % NRV, so the percentages won't match exactly. Units can differ too: vitamin D may be listed in IU, where 40 IU equals 1 mcg.
How should I store vitamins and supplements?
Keep supplements in their original container with the lid tightly closed, somewhere cool and dry and out of direct sunlight. A kitchen cupboard away from the cooker is usually better than a steamy bathroom. Leave any desiccant sachet in the bottle, check whether the label says to refrigerate after opening, and keep everything out of the reach of children. Note the best-before date on the pack.
What should I check before taking a supplement?
Food supplements are not a substitute for a varied, balanced diet. Check the recommended daily serving on the label and don't exceed it, and be aware if you're taking several products that contain the same ingredient. Read the allergen information too. If you're pregnant, breastfeeding, taking medication or have a medical condition, check with your GP or pharmacist first.