Not All Supplements Are Created Equal—Here’s How to Choose Wisely

Why Supplement Quality Matters

The supplement industry is largely unregulated. That means products can vary widely in quality, dosage, absorption, and even accuracy of labeling. Some contain fillers, contaminants, or too little (or too much) of the active ingredient.

Choosing the right supplement isn’t just about what you take — it’s about what your body can actually use.

Key Things to Look For

• Third-party testing: Look for certifications from NSF, USP, or ConsumerLab — they verify potency and purity.
• Transparent labeling: Avoid proprietary blends that hide exact dosages.
• Active forms of nutrients: Examples include methylfolate (instead of folic acid) or magnesium glycinate (instead of oxide).
• No unnecessary fillers: Skip products with dyes, titanium dioxide, or artificial sweeteners.

Start with the Foundation

Most people don’t need 12 different pills a day. Here’s where I usually start:

• High-quality multivitamin: Covers common micronutrient gaps
• Vitamin D3 + K2: Essential for immune health, mood, and bone support
• Magnesium (glycinate or citrate): Supports sleep, stress, muscle recovery, and metabolism
• Omega-3 (from fish or algae): Reduces inflammation and supports heart and brain health

When to Add Targeted Support

After the basics, supplements should match specific goals:

• For gut health: Probiotics, digestive enzymes, or L-glutamine
• For sleep: Magnesium, glycine, L-theanine, or melatonin (short-term)
• For insulin resistance: Inositol, berberine, chromium, alpha-lipoic acid
• For fertility: CoQ10, methylated B vitamins, DHA, prenatal formulas

Ideally, supplement strategies should be guided by labs and symptoms — not trends.

Red Flags to Avoid

• Supplements with no third-party testing
• Supplements making bold claims like “cures,” “detox,” or “miracle”
• Extremely low prices — good sourcing and testing cost money
• Brands that change formulas frequently or hide ingredient origins

Common Myths I Clarify for Patients

• “Natural” doesn’t mean safe: Plenty of natural compounds are harmful in the wrong dose
• More isn’t better: Mega-dosing can throw off nutrient balance or strain your liver/kidneys
• If you eat clean, you don’t need supplements: Soil depletion, stress, medications, and digestion affect absorption — even with a great diet

When to Work With a Professional

If you’re managing a health condition, trying to conceive, recovering from illness, or on medication, it’s worth working with a practitioner who understands the interactions between supplements, meds, and your labs.

Final Thoughts

Supplements can be powerful tools — but only if they’re used wisely. Prioritize quality over quantity, start with the essentials, and don’t fall for hype. The best regimen is personalized, purposeful, and rooted in science.