If your Instagram feed is anything like mine, must-try supplements are a revolving door. Quick fixes and miracle claims are constant. But from vitamins and probiotics to collagen powders and adaptogens, how do you know if your supplements are actually doing…anything? More importantly, are they even necessary? Before you add to your supplement stash, take a pause (your wallet and well-being will thank you!). Let’s assess whether or not your supplements are working. Plus, get the deets on exactly how to build a smarter, more personalized supplement approach. Time to turn confusion into clarity.
Featured image from our interview with Sanne Vloet by Michelle Nash.
Supplements are meant to do exactly what their name suggests—supplement a healthy lifestyle. At the end of the day, no supplement can replace balanced nutrition, regular exercise, quality sleep, and stress management. As a Nutrition Consultant, I’m no stranger to my clients using supplements as a shortcut to better health. But what prevails? A mix of disappointment and a wake-up call to the importance of foundational habits.
Once you’ve nailed the basics, supplements can fill in the gaps. And although they can’t do all the heavy lifting, the right ones can enhance your vitality. But before you stock up on pills and powders, prioritize a strong framework (read: routine) for health.
Did you know the body absorbs nutrients more efficiently from food than from supplements? Therefore, the goal is to focus on whole, nutrient-dense ingredients! And make sure you’re eating enough. Ultimately, the more (natural) colors you eat, the wider the array of vitamins and minerals you’re getting. Aim for a diet rich in:
When possible, opt for organic produce, pasture-raised meat, and wild-caught fish. You’re investing in your long-term health (and the health of the planet). Eating high-quality ingredients—now—can minimize healthcare costs down the road. Remember, prevention is always cheaper than treatment!
It’s no secret that 7-9 hours of restful sleep supports recovery, hormone regulation, and overall health. Establish a consistent bedtime routine (yes, that includes the weekends!) to promote better sleep quality.
Aim for at least 150 minutes of moderate-intensity exercise each week. This can include activities like walking, cycling, and strength training. (Cozy cardio counts, too!) Movement enhances mood, boosts energy levels, and supports overall well-being.
While we can’t live without stress, we can learn to manage it. Everything from practical mindfulness to gentle yoga can make a difference! Effective stress management can help improve mental clarity and emotional balance.
One of the first questions to ask yourself is: Are you seeing or feeling results? While some supplements can take time to show noticeable benefits (like omega-3s and vitamin D), others may work more quickly. For example, magnesium supplements might help with sleep and muscle relaxation within days, while something like colostrum may take weeks before you feel a difference.
Of course, tracking your biomarkers is also key. The easiest way to monitor your nutrient levels is via blood work (and potentially, other tests—i.e., a stool test). This data shows if your supplements are accurately addressing deficiencies. For example, if you’re low in iron, regular blood tests can track the effectiveness of your iron supplement. Getting blood work done—typically 1-2 times per year—ensures you’re not wasting money on unnecessary products.
Not all supplements are created equal, and not all supplements are necessary for everyone. Personalization is paramount when it comes to supplements. What works for someone else may not work for you! In fact, it might even be harmful to take supplements you don’t need. The best way to choose supplements is by identifying your unique needs. So, where to begin? Start with blood work to identify any deficiencies or imbalances. From there, a Registered Dietitian, Nutritionist, or Naturopath can help you tailor a supplement routine for your specific health goals.
Hot tip: If you don’t have access to regular blood work, look for other indicators like fatigue, mood swings, digestive issues, or chronic inflammation. Based on these symptoms, a professional can guide you toward the right supplements.
Are your supplements delivering real value? Here’s how to spot the difference between a high-quality supplement and one that’s just burning a hole in your wallet.
In short, if your supplements aren’t improving how you feel or what your blood work shows, you could be wasting your money.
When it comes to supplements, less is often more. Taking too many can lead to over-supplementation, overwhelming your body—especially the liver and kidneys. Plus, it’s hard to stay accountable (and track what’s working!) when you’re juggling a long list of pills and powders. In most cases, it’s better to focus on a few key supplements that address your specific needs. For example, if you’re struggling with energy, a combination of vitamin D, magnesium, and B12 might be enough. But trying to fix every little issue with a supplement can create more problems than it solves.
While individual supplement needs vary, there are a few foundational supplements that most people can benefit from (regardless of their specific health circumstances). Below are three basic supplements to help support overall health and well-being.
Magnesium: This essential mineral plays a vital role in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission. But many of us don’t get enough magnesium from diet alone! Supplementing can help support relaxation, sleep quality, hormone balance, and alleviating muscle cramps.
Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D is crucial for bone health, immune function, and mood regulation. Particularly if you have limited sun exposure (hello, winter!)—or live in an area with less sunlight in general—supplementing with vitamin D can help maintain optimal levels.
Omega-3 Fatty Acids: Found in fish oil or algal oil, omega-3 fatty acids are essential for heart health, brain function, and reducing inflammation. If you aren’t frequently eating nuts, seeds, and fatty fish, consider adding an omega-3 supplement to your routine.
If you’re tired of second-guessing your supplement regimen, here are five steps to optimize your choices.
Yes! For instance, young adults typically require different nutrients compared to those in their 40s or 60s, as the body’s metabolism, hormonal balance, and nutritional requirements evolve. Pregnancy and breastfeeding also significantly alter nutrient needs—often increasing the demand for specific vitamins and minerals like folic acid and iron. Additionally, health conditions (like osteoporosis or anemia) can necessitate targeted supplementation. Again, this is why regular check-ups and blood work can help ensure your supplement routine remains aligned with your evolving needs.
There’s no doubt supplements are a valuable tool for supporting your health. But they aren’t a magic bullet. The key is to choose supplements that address your specific needs. And always opt for quality over quantity. Most importantly, remember that the foundation of your health lies in the basics: nutrition, movement, sleep, and stress management. Rather than purchase a slew of supplements trending on social media, focus on what your body truly needs. You’ll save both time and money—while supporting your long-term health.
Astrophysicist Stephen Hawking told Last Week Tonight’s John Oliver a chilling but memorable hypothetical story a…
Ross’s CEO is ‘disappointed’ with discount retailer’s sales as business slowed from the first half…
Locking up the butter in Russia (CNN). Official inflation in October was 0.8% m/m (annualize…
Follow Nikolaus On X Here What an enormous day it has been today.Gary Gensler officially…
The Pittsburgh Steelers are firmly in charge of the AFC North this season. The Cleveland…
There’s a growing disparity in organizations with boardrooms that are well versed in generative artificial…