Walk into any health store or browse online, and you’ll find an overwhelming number of supplements promising to boost your energy, sleep better, improve heart health, and even lower cholesterol. But here’s the problem: the supplement industry is worth billions of dollars and largely unregulated. Unlike prescription drugs, companies don’t have to prove supplements work before selling them. So how do you know what supplements are safe to take? Let’s break it down.

Are Supplements Regulated in Europe vs US?

Many people assume stores only sell tested supplements. That’s not true. Regulations differ between the U.S. and Europe, but in both regions, supplements don’t follow the same rules as medications. Understanding supplement regulation helps determine what supplements are safe to take.

United States

In the U.S., the Dietary Supplement Health and Education Act (DSHEA) governs supplements, meaning:

• Supplement companies can sell their products without proving they work.
• Before reaching the market, supplements do not undergo FDA testing.
• Each company sets its own quality standards, but no mandatory oversight exists.

As a result, some supplements contain less (or more) of an ingredient than the label states, while others include contaminants like heavy metals or pharmaceuticals.

Europe

The European Union (EU) classifies supplements as food products, not medicines, under Directive 2002/46/EC. This means:

• Manufacturers must follow Good Manufacturing Practices (GMP), but they don’t need pre-market approval.
• Each country enforces its own regulations (e.g., the UK, Germany, and France all have slightly different rules).
• The European Food Safety Authority (EFSA) evaluates health claims, but enforcement varies by country.
• The EU limits vitamin and mineral dosages, but herbal and specialty supplements face fewer restrictions.

Even with stricter EU regulations, many supplements sold online or imported remain unverified. Just because a supplement is available in Europe doesn’t mean it has undergone safety or effectiveness testing.

How to Check If a Supplement Is Regulated

Since the FDA doesn’t pre-approve supplements in the U.S., and EU enforcement varies, you need to research before buying. Here’s how:

Look for Third-Party Testing

Independent organizations test supplements for purity and accuracy. Look for seals from:

• USP (U.S. Pharmacopeia)
• NSF International
• ConsumerLab
• In Europe, look for the EFSA-approved claims or national quality certifications, such as the UK’s MHRA (Medicines and Healthcare products Regulatory Agency) approval for specific supplements.

These organizations verify that what’s on the label is actually in the product and that it’s free from harmful contaminants.

Check the FDA’s and EFSA’s Warning Lists

The FDA regularly updates a list of supplements that have been flagged for safety concerns, contamination, or misleading claims. You can check it here: FDA Dietary Supplement Warnings.

For EU-based supplements, check EFSA’s list of approved and rejected health claims to see if the supplement you’re considering is actually backed by evidence: EFSA Health Claims Register.

Check for Exaggerated Claims

If a supplement promises to “cure,” “reverse,” or “treat” a disease, that’s a sign of a scam. Supplements are not legally allowed to make these claims, and if they do, they are likely unreliable.

What Supplements Are Safe to Take for Heart Health?

Some supplements claim to support heart health, but research suggests they may not be as effective—or safe—as advertised. Here are a few to approach with caution:

• Red Yeast Rice – Marketed as a natural statin alternative, but many brands contain little to no active ingredient due to regulation loopholes. Some also contain toxic contaminants.
• Plant Sterol Supplements – These can lower LDL cholesterol, but there’s no proof they reduce heart disease risk.
• Garlic Pills – Studies don’t support garlic as a strong cholesterol-lowering agent in humans, despite its reputation.
• Fish Oil/Omega-3 Supplements – Whole food sources of omega-3s provide benefits, but fish oil supplements don’t consistently reduce heart disease risk. Some even raise LDL cholesterol.

When Supplements Are Actually Necessary

Not all supplements lack value. Some offer real benefits when needed. Follow your doctor’s advice based on test results. If you have a higher risk for a deficiency, taking a supplement may help before symptoms appear.

• Vitamin B12 – Essential for those on a plant-based diet, since it’s not found in plants. Even livestock receive B12 supplements because modern farming removes it from their diet.
• Vitamin D – If you get little sun exposure, a supplement may help support bone health.
• Iodine – If you don’t eat iodized salt (for example, if you don’t eat bread) or seaweed, a small supplement may be helpful to maintain your thyroid function.
• Prenatal Vitamins – Pregnant individuals need folic acid and other nutrients for fetal development.

Final Thoughts: What Supplements Are Safe to Take?

The best way to get nutrients is from whole foods. The supplement industry thrives on convincing people they’re missing some magical ingredient, when in reality, most people can meet their needs through a balanced diet.

Before taking a supplement, ask yourself:

• Have I been tested for a deficiency?
• Is there strong scientific evidence supporting its benefits?
• Has it been third-party tested for purity and accuracy?
• Could I get the same nutrients from whole foods instead?

If a supplement passes these checks, it may be worth considering. If not, you’re probably better off saving your money.