In today's world, dietary supplements are often seen as a quick fix for enhancing wellness. But choosing the right supplements isn’t as simple as picking up a bottle off the shelf. Since supplements are not regulated by the FDA, knowing how to assess reputable brands, review ingredient quality, and tailor your supplementation to your specific health needs is critical. Here are a few steps to help you navigate the world of supplements:

1. Research the Brand

Choose supplements from reputable brands. Look for brands that are third-party tested and certified by organizations such as NSF International, United States Pharmacopeia (USP) and ConsumerLab. These certifications verify that the product contains what it says it does and is free of contaminants, such as heavy metals or pesticides. Brands such as Thorne, Pure Encapsulations, and Designs for Health are examples of companies that make evidence-based formulations and prioritize quality control.

2. Read the Label

Always look at both the active and inactive ingredients. Many supplements contain unnecessary additives, such as preservatives, artificial colors, or flavorings that could be harmful. Opt for supplements with fewer ingredients to reduce the risk of unwanted side effects.

3. Ensure Proper Dosing

Correct dosing is important for efficacy and safety. Overdosing on supplements can lead to toxicity, while underdosing will make supplementation ineffective. Make sure to check with your healthcare provider to confirm the right dosage for your specific needs.

4. Avoid Supplements That Make Bold Health Claims

In the US, it is illegal for supplements to claim they can treat or cure disease unless those claims are backed by strong clinical studies. Avoid supplements that make bold claims such as promising miraculous results. 

5. Consult Your Provider

Before starting any new supplement, I recommend talking to your provider. While it may be tempting to self-prescribe based on something you read online or a recommendation from a friend, supplements can interact with medications or exacerbate existing health conditions in ways that aren’t always obvious. A good functional or integrative medicine provider can assess your unique nutritional needs through lab testing and clinical evaluation. They also stay up-to-date on the latest research to guide you on what's both effective and safe.

Remember that supplements should complement —not replace—a healthy diet and lifestyle. As I always tell my patient, you can’t out-supplement a bad diet!