Supplements: How to Know What You Need, What to Avoid, and How to Choose Wisely
- Melissa Nichols
- Oct 29
- 3 min read
Walk into any health store or scroll through wellness influencers' pages, and get bombarded with claims about miracle supplements. The truth is more nuanced. Some supplements can fill fundamental nutritional gaps or support specific health conditions. Many are unnecessary, or worse, unsafe if chosen without proper evaluation.
Do You Actually Need a Supplement?
Before taking a supplement, it's helpful to know your current vitamin and mineral levels. Laboratories offer full-spectrum testing for those seeking proactive screening.
Comprehensive vitamin panel (13 vitamins) and comprehensive mineral panel (5 minutes)
Micronutrient test (LabCorp or Quest Diagnostics) to measure intracellular levels of more than 30 vitamins, minerals, and antioxidants
Quest's 13 new micronutrient blood tests, designed for people on restricted diets or medications, are available after absorption.
Clinical and Practical Limitations to Supplements
Poor absorption or bioavailability- Some nutrients, such as magnesium oxide or synthetic folic acid, are poorly absorbed compared to food forms or advanced chelates.
Nutrient imbalances – Taking high doses of one nutrient can deplete another (e.g., excess zinc lowers copper or iron absorption).
Ineffectiveness for general symptoms: Supplements used as a quick fix for fatigue or immunity without a deficiency rarely offer measurable benefits and may mask underlying issues.
Cumulative intake of fortified food-Many packaged foods and beverages are enriched with vitamins and minerals, raising total daily intake and toxicity risk when combined with supplements.
Allergic or gastrointestinal reactions- Multivitamins and herbal preparations may trigger nausea, rashes, or digestive upset, especially if taken on an empty stomach.
How to Pick a Quality Supplement
A trustworthy supplement company will provide transparency about sourcing, manufacturing, and testing. Look for brands that conduct or participate in third-party testing—meaning an independent laboratory verifies the product's contents and purity.
Trusted third-party testing seals include:
USP (U.S. Pharmacopeia) – ensures accuracy and purity.
NSF International – standard for sports supplements and professional-grade vitamins.
ConsumerLab.com – independently tests products on the market.
Informed Choice or Informed Sport certifies products free of banned substances for athletes.
You'll usually find these seals directly on the bottle or the manufacturer's website. If you don't, assume it has not been independently tested.
How to Verify Third-Party Testing for Supplements
Go to the brand's website and look for a certificate of analysis (COA) or testing statement. A COA should list:
The lot number (matching your product's bottle).
The testing lab name (should not be owned by the manufacturer).
Results for purity, potency, and contaminants (like heavy metals, pesticides, or microbes).
If no COA is available, the brand hasn't earned your trust.
Tools and Apps to Choose Supplements Wisely
Several resources can help you vet supplements and compare quality before you buy:
ConsumerLab.com – independent testing results and brand comparisons (subscription-based but reliable).
Labdoor.com – tests supplements for label accuracy, purity, and value; offers clear rankings.
NSF Certified for Sport database – searchable list of tested products.
U.S. Pharmacopeia (USP) Verified Directory – lists supplements meeting strict quality standards.
Yuka app – scans barcodes and rates food and supplements for additives, contaminants, and health impact.
Suppco app — scans barcodes and tells you the brand's quality. Also combines the ingredients across multiple supplements.
The Bottom Line
A supplement should be targeted, tested, and trustworthy. If you're taking multiple products without knowing your actual needs, you're conducting a personal chemistry experiment—without a lab coat. The safest path is guided by testing, professional review, and brands that prove their quality.
When used intelligently, supplements can support your wellness goals. When used carelessly, they can undermine them.
Questions? Book a free Optimal Health Strategy Session at www.reformingyou.com
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