Veggie Blog

The old version of this post was a guide to finding discount vitamins: watch for sales at your local nutrition store, check the Sunday paper for coupons, and buy in bulk. Some of that is practical, but the post claimed that buying in bulk is “always the best way,” which is not true, and it said nothing about quality or safety. Here is a more balanced guide to saving money without cutting corners.

Do you need to buy vitamins at all?

Possibly not, and that is the cheapest answer. The NIH Office of Dietary Supplements (ODS) says that supplements cannot take the place of the variety of foods that are important to a healthy eating routine, and some people do not need any. Before you spend money, check whether you have a reason: a doctor’s advice, a known deficiency, pregnancy or a restricted diet. Our post on vitamins and your health: do you need a supplement helps you work that out.

How can you find real discounts?

The old post’s tips are fine. Sales at a local store come and go, and the post warned that the sale stock can run out before you get there. Coupons and store flyers are worth checking, and so are online retailers. The key is to compare the price per serving, not per bottle: a large bottle can look cheap and still cost more per dose than a small one. Also compare the amount of the nutrient in each serving, since two products with the same name may contain very different doses. This is general shopping advice and not from a study.

Is buying in bulk a good idea?

Sometimes. A large bottle of a vitamin you take every day can save money. The old post made a sensible warning that you should only buy in bulk if you can use the vitamins before they expire, and that is the main risk. Check the date printed on the bottle, because many products lose strength over time, and store them as the label directs. I could not find an official rule that requires every supplement to carry an expiration date, so if there is no date at all, buy a smaller size. Never buy a large supply of something you have not tried yet. If it upsets your stomach, you will have wasted the money.

Is the cheapest product good enough?

This is the real question. ODS explains that the FDA does not determine whether supplements are effective before they are marketed, and that quality seals from independent groups, including ConsumerLab.com and NSF International, show that a product was properly manufactured, contains the ingredients listed on the label and does not contain harmful levels of contaminants. The seals do not guarantee that a product is safe or effective, but they are a useful check. A product with an independent seal that costs a little more can be a better value than a cheaper product with no checks. The post on choosing a vitamin supplement explains how to read labels.

Which deals should you avoid?

Be careful with very large doses sold as bargains. The upper limits exist for a reason. According to ODS, the tolerable upper intake level for vitamin C is 2,000 mg a day for adults, and for supplemental vitamin E it is 1,000 mg a day. Too much preformed vitamin A from supplements can cause severe headache, blurred vision and nausea, and in pregnancy it can cause birth defects. A bigger bottle does not mean you should take more. The old post also said that millions of Americans take vitamins daily and that this makes them a sound investment. Popularity is not proof of benefit. NCCIH notes that strong evidence for many supplement claims is lacking.

How do you get the most for your money?

Buy only what you need, take it as directed, and put the savings into food. Fresh and frozen fruit and vegetables, beans, whole grains and nuts give you vitamins, minerals and fiber at a low cost per serving. If you take a daily multivitamin, a store brand with an independent quality seal can be a sensible choice. Read about how and when to take supplements so that you get the most from each dose, and ask your doctor or pharmacist whether your medicines interact with anything you plan to buy. You can read the full ODS consumer guide here: Dietary Supplements: What You Need To Know.