What’s a Consumer to Do?

What could be simpler than selecting bottled water?

Well, nothing I found out, is simple when choosing the “best” (healthiest, purest) water: Tap or bottled? Purified or natural springs? Glass or aluminum tumblers?

More about bottled water, later.

I have been equally frustrated when choosing “healthy” frozen meals, the best B12 supplement, or knee strengthening exercises.

Here’s my story.

Food and Me

Food has played a significant role in my pursuit of a healthy lifestyle; I have tried a variety of diets: vegan, vegetarian, pescatarian, and flexitarian. (My current diet includes chicken and fish, brown rice, beans, vegetables, sourdough bread, and some dairy.)

I routinely read the “Nutrition Facts” on product labels to determine sodium or carbohydrate levels; added sugars or artificial sweeteners; saturated and trans fats; additives such as sodium nitrate (ham, bacon, deli meats, and hot dogs); and artificial food dyes.

In my search for supposedly healthier versions of frozen meals, I was surprised to find that some brands had sodium levels ranging from 400mg to 900mgs equal to 17% to 39% of the %Daily Recommended Value (DV).

Not great options for individuals living with high blood pressure, since the recommended daily intake of sodium is less than 2300mg.

According to the U. S. Food and Drug Administration (USDA), “5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.”

Unwilling to sacrifice health for convenience, I ruled out frozen meals.

B12 and Me

While a vegan, I learned that my plant-based diet did not provide B12, which put me at risk for fatigue, nerve damage and anemia.

Before buying it, I looked up the recommended dosage. Dosages for B12, I learned, vary for pregnant or breastfeeding women who are not using formula, older adults, and individuals with conditions that impair absorption, or those with low B12 levels.

Another decision: sublingual B12 or regular oral B12 pills? Both are effective for raising blood vitamin levels, yet I chose sublingual.

I also needed to consider a brand’s reputation, whether its claims are supported by credible scientific evidence, and whether the product has undergone third‑party quality testing by organizations such as U.S. Pharmacopeia (USP), NSF International (NSF), or ConsumerLab.

According to Stanford Lifetime Medicine newsletter, the Federal Drug Administration (FDA) does not regulate supplements, (e.g., vitamins, minerals, herbs, or protein powders) for “safety, efficacy, purity or potency.”

“The supplement industry operates with minimal external oversight.”

Since my insurance company provides a quarterly allowance for over‑the‑counter (OTC) products, I decided to buy B12 through its online store.

Neither of two brands on its website had USP, NSF, or ConsumberLab certification, so I looked elsewhere and found a brand that did.

A final word: Make sure that vitamins have no fillers or additives, such as colorants, sweeteners, or hydrogenated oils.

Knees and Me

In 2019, my left knee (diagnosed as “bone-on-bone”) deteriorated to the point that I needed a cane.

Knee replacement surgery was an option, but I hoped to avoid it because I knew several people who experienced infection, repeat operations, or chronic pain after knee surgery.

To avoid the procedure, I did physical therapy, paid $500 for a “Healthy Knees” program online, and tried knee strengthening exercises from various physical therapists on YouTube, who often had competing theories the “best” exercise.

Some favored squats; others said, “never.” Some said strengthen quads; others said glutes. Some advised treadmills; others said avoid them.

Six years later, I am using a walker.

I now work with a fitness trainer, who refuses to address my knee issues without an orthopedic assessment.

Though reluctant, I will heed his advice. Fingers crossed.

Water and Me

I drank tap water most of my life but eventually switched to bottled water.

My skepticism about their safety began once I learned that plastic bottles leach micro-plastics and nano plastics into bottled water.

In January 2024, the National Institutes of Health (NIH) reported, “… research has found evidence of plastic particles in human blood, lungs, gut, feces, and reproductive tissues like the placenta and testes … the potential health effects of these tiny plastic bits are still unproven and unknown. The small size of nanoparticles (makes) them especially difficult to detect and study.”

The kind of water container—aluminum, plastic, or glass—can also affect the amount of these particles that we ingest.

Likewise, the longer water stays in a plastic bottle, the more particles build up, so it’s best to pour it into a tumbler as soon as possible.

I drank from a lovely aluminum tumbler, a gift from my niece, until I read that containers lined with BPA (Bisphenol-A) are a concern due to “possible health effects on the brain and prostate gland of fetuses, infants and children … Additional research suggests a possible link between BPA and increased blood pressure, type 2 diabetes and cardiovascular disease.”

Nonetheless, according to the FDA, “… BPA is safe at the very low levels that occur in some foods.”

Since glass bottles are the best choice to prevent BPA leakage, I was excited when my granddaughter gave me a water bottle for my birthday. However, after a few weeks, I noticed the inside of the bamboo cap had turned black. Fearful that it could be molded, I looked for a replacement.

Amazon sells polypropylene and silicone caps yet warned they might not fit on all bottles. As a stopgap measure, I replaced the bamboo cap with an ill-fitting metal cap from another tumbler.

Shortly thereafter, I was received another water bottle with a bamboo cabut lined with non-porous material resistant to discoloration or mold buildup. I love it.

I had a choice of purified or spring water. I chose spring water for its mineral content (which varies depending on its source); however, purified water is a safe alternative because the process of filtration eliminates bacteria, contaminants, and heavy metals.

In the end, I realized there is no way to avoid ingesting microplastics. Other sources include seafood (fish ingest plastic waste from polluted oceans), plastic cutting boards (the knife scrapes microscopic fragments of polypropylene particles into meals), or clothing made of polyester, nylon, or acrylic (that shed microscopic fibers into air and water).

So, what’s a consumer to do?

Many health-conscious consumers are frustrated by the volume of health and nutrition products on the market and competing (often changing) advice from medical doctors, self-styled health experts, or food and supplement marketers.

Recent recalls of contaminated lettuce and eggs call into question the safety of our nation’s food supply. Under the Trump administration certain food safety rules have been scaled back, staff have been cut across food safety agencies (i.e., USDA, FDA, CDC, and HHS), and food safety inspection and enforcement have been reduced.

We are at the mercy of the federal government, food and drug companies and food suppliers who make decisions that affect our health.

Our best defense: vigilance. Read product labels. Follow food safety precautions. Research claims about foods and supplements.

Graphic: AI-generated