How to choose supplements

1. What do I need to know when choosing a supplement?

Steer clear of anything that promises miracle results or hides its ingredients in a “proprietary blend.” If a product skips third-party testing, has a vague label, or is packed with fillers you don’t recognize, that’s a red flag. And above all, trust your body—if a supplement feels like it’s fighting you instead of helping you, it’s probably not the right fit.

2. What are signs of a good supplement?

Look for labels that show independent testing like USP or NSF, clear ingredient lists with exact dosages, and brands that are open about who they are. The best supplements are backed by solid science and feel like they work with your body—not against it. People often tell me that with the right supplement plan, they feel more energy, more clarity, and a greater sense of balance within 3–6 months.

3. What other tips can help me choose safe, effective supplements?

Use trusted tools like Medscape.com, Drugs.com, or naturalmedicines.therapeuticresearch.com to double-check for interactions with prescriptions, over-the-counter meds, or hormones. Learn what your supplement is actually supposed to do and what side effects to watch for. If a substance has the potential to be effective, it also has inherent risk. I always encourage people to build a plan that fits their lifestyle: maybe that means chewables or liquids, or supplements that don’t require food or refrigeration. And don’t feel guilty if you don’t have the time, money, or stomach for a complicated regimen—quality and consistency are key.

Summary

Everyone’s body is different, and supplements—like medications—work best when they’re tailored to you. A supplement that’s right for one person may not be right for another. That’s why it’s so valuable to do a yearly supplement review with a trusted provider, whether that’s your primary care doctor, naturopath, functional medicine provider, or specialist. Checking blood levels, such as Vitamin D, Magnesium, and Homocysteine, helps to monitor the efficacy of your regimen and identify any further deficits.