Ever stood in the supplement aisle staring at an entire wall of bottles, feeling like you need a PhD just to choose a multivitamin? You’re not alone.
Whether you’re at a health food store, scrolling online, or wandering the aisles of your favorite big-box retailer, choosing a quality supplement can feel a bit like blindfolded grocery shopping. There are thousands of options, prices that range from “wait, that’s all?” to “do I need a second job for this?”—and a whole lot of labels filled with ingredients that sound more like science experiments than nutrition.
The truth is, most of us need some level of supplementation. Our food isn’t as nutrient-rich as it once was, stress takes a toll, and the Standard American Diet often leaves our bodies undernourished, even when we’re technically “fed.”
But here’s the catch: not all supplements are created equal.
Before you spend another dollar on something your body can’t use (or worse, that may be doing more harm than good), ask these 14 smart questions:
Here are the 14 questions you should ask whenever you purchase your supplements:
1. Who is recommending the brand to me?
Stick with recommendations from a nutritionist, naturopath, or other functional practitioner. You want someone who knows what you are already taking, can make recommendations based upon your personal needs, and won’t waste your time and money on inferior products.
2. Is the brand trusted?
Some of the most reputable brands I use and recommend include Thorne, Douglas Labs, Pure Encapsulations, Wise Woman Herbals, Gaia Herbs, Designs for Health, Microbiome Labs, Integrative Therapeutics, and Vital Nutrients. These companies consistently prioritize quality, transparency, and clinical efficacy.
3. Are the products tested independently?
If it’s not tested by an independent lab, how do you know what’s really in that bottle? Stick with companies that verify quality and purity, especially if buying online. You may be able to find this information on the brand website. Buying from a trusted retailer such as Fullscript or direct from the manufacturer is always a good idea.
5. What else is in the supplement?
Are there additional and unnecessary fillers? Recently, I sat down and reviewed the label of a popular 50+ multivitamin and mineral. Besides some inadequate forms of nutrients, the supplement contained:
- Maltodextrin is a food additive. It is generally regarded as safe by the Food and Drug Administration. However, it may affect your gut bacteria, leading to inflammatory bowel disease, and cause food allergies or intolerances.
- Modified corn starch and corn starch Chemical, enzymatic, or other processes alter corn starch to provide texture, control moisture, stabilize ingredients, and extend shelf life. Side effects include allergies, headaches, diarrhea, bloating, digestive distress, fatigue, and more.
- BHT A lab-made chemical added to foods as a preservative. The jury is out on whether or not this is a safe preservative. “Long-term studies found a causative effect between BHT and hormonal disruption in human fetuses, namely the thyroid and testes. For this reason, the Center for Science in the Public Interest recommends avoiding BHT and has added it to their caution list.”
- Blue 2 Lake and Red 40 Lake food coloring Blue 2 Lake is a petroleum-based chemical formula that mimics indigo, a dye normally found in plants. The Center for Science in the Public Interest says that these food colorings may raise our risk of cancer, ADHD, and allergies.
- Polydextrose A lab-made carbohydrate that can cause gas, bloating, and diarrhea
- Talc Used to prevent supplement ingredients from clumping together or sticking to the machinery when forming tablets. Scientists assure us that talc in our supplements is not the same as cancer-causing talcum powder.
6. Is it free from major allergens? Is it free from my allergens?
Always check the label to make sure it doesn’t contain anything you are allergic to or don’t tolerate. If garlic gives you diarrhea, don’t take garlic caps. Make sure corn isn’t hidden in the product if it sends you into anaphylaxis. And if you have a wheat intolerance, make sure it’s not a listed ingredient.
Also, make sure the actual supplement doesn’t contain any of the foods you are sensitive to. A few years ago, like any good nutritionist, I took my cod liver oil daily. I felt like I had stopped making progress in my healing and felt off. I knew I didn’t feel good, but I couldn’t put my finger on what was wrong. My updated food sensitivity results showed that I was reacting to cod. Once I stopped taking the supplement, my symptoms resolved.
7. Where applicable, are the ingredients organic?
Organic ingredients typically mean fewer pesticides and less processing, so it’s especially important for plant-based supplements like herbs or tinctures. Minerals are never organic (unless they come from a plant, like non-heme iron).
8. Do they use chemicals in the extraction process?
Often, harsh extraction methods compromise the integrity of the fragile nutrients during the manufacturing process.
9. Are the supplements plant-based or chemically created?
Lab-created vitamins are far inferior to their plant-based counterparts. For example, folic acid raises your blood level of folic acid, but your body doesn’t know what to do with it, so you end up peeing it out. Instead, make sure your supplement contains methyl folate.
Cyanocobalamin is the synthetic version of vitamin B12. One study showed that you might pee out three times more cyanocobalamin than methylcobalamin. That indicates that you may retain more of the natural version of the vitamin in your body.
10. How do they package and ship their product?
Is the product shelf-stable, or does it need refrigeration? If it needs refrigeration, do they ship it in cooled trucks or mail it out with ice packs?
11. Is it in glass or plastic?
Glass is the preferred storage method because it reduces the risk of chemicals transferring to the supplement.
12. Are the oil-based supplements in dark-colored glass jars?
Dark-colored glass protects the product from the sun’s rays, which may cause it to deteriorate.
13. How are my supplements encapsulated?
Enteric-coated capsules dissolve in the digestive tract, which makes them a perfect choice for probiotics. In contrast, gelatin caps dissolve easily in your stomach, which means the contents can be absorbed in your digestive tract. Vegan gel caps are usually made from cellulose or tapioca roots.
14. What are the ethics behind the brand?
Last but not least, picking brands that work hard to protect the planet and humanely raise their livestock is always a win-win for you and the environment.
What’s Next?
If you want personalized help figuring out which supplements are actually right for you, let’s talk. I carry practitioner-grade products through Fullscript, and all my clients receive 10% off their orders; no sketchy additives or junky fillers included.
Small, smart changes can go a long way in protecting your health (and your wallet). But if you’ve been trying to figure it all out on your own and feel stuck, you’re not failing, you’re just due for some support.
Ready to stop guessing and start healing?
Book your Mood Mapping & Wellness Strategy Session here.
You deserve to feel well, think clearly, and live fully, without wasting money on supplements that miss the mark.
Get Your Copy of 14 Ways to Save Money on Supplements
It’s easy to feel overwhelmed when it comes to supplements, but you don’t have to navigate it alone. I’ve created a simple handout to help you save money on supplements without sacrificing quality. You’ll learn:
- How to spot red flags on supplement labels (like sneaky fillers and harmful additives)
- How to tell if a product is truly high quality—or just cleverly marketed
- Where to buy trusted brands at a discount
👉 Fill in this form to get your copy of the Save Money on Supplements Handout