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The supplement aisle can be overwhelming. With countless vitamins, minerals, herbal products, probiotics, gummies, powders, and multivitamins available, it’s easy to assume that more choices mean better health.
A smarter approach begins with one question: Why are you considering a supplement? There is an important difference between addressing an identified nutritional need and taking something simply because you’ve heard everyone should use it.
Start With Your Diet
Supplements are intended to supplement your diet, not replace nutritious foods.
Whole foods provide combinations of nutrients and other dietary components that aren’t necessarily replicated by individual supplements. A balanced eating pattern generally includes fruits and vegetables, whole grains, protein-rich foods, beans and legumes, nuts, seeds, healthy fats, and dairy or suitable alternatives.
Supplements may help fill specific nutritional gaps when appropriate, but food should generally remain the foundation.
Decide What You’re Trying to Supplement
One of your first decisions is whether you need a multivitamin or an individual nutrient.
A multivitamin combines several vitamins and minerals and may offer convenience when you’re looking to supplement overall nutritional intake. However, having more ingredients doesn’t automatically make a product better.
Individual supplements may be appropriate when you’re addressing a particular nutritional need. Vitamin D, vitamin B12, calcium, and iron, for example, are commonly sold separately.
Avoid assuming you need a particular nutrient simply because it’s popular. If you’re concerned about a deficiency, a healthcare professional can help determine whether supplementation and testing are appropriate.
Read the Supplement Facts Label
Don’t choose a supplement based entirely on the claims printed on the front of the package.
The Supplement Facts panel provides more useful information, including active ingredients and their amounts per serving.
Pay attention to the serving size as well. The listed nutrient amount might apply to two gummies or several capsules rather than one.
Also review other ingredients if you have allergies, dietary restrictions, or preferences involving ingredients such as sweeteners, gelatin, or colors.
Don’t Assume Higher Doses Are Better
More isn’t automatically better when it comes to vitamins and minerals.
Your body needs nutrients within appropriate ranges, and excessive amounts of certain nutrients can cause adverse effects. The appropriate amount depends on the nutrient as well as your individual circumstances.
Be cautious about choosing a high-dose product simply because its packaging makes the larger amount seem more powerful.
Check Everything You’re Already Taking
Before introducing another supplement, review what you’re already consuming.
Include prescription and over-the-counter medications, multivitamins, individual vitamins and minerals, herbal products, protein or nutrition powders, energy products, and frequently consumed fortified foods and beverages.
You could unknowingly consume the same nutrient from several sources. Looking at your total intake can help you avoid unnecessary duplication.
Consider Medication Interactions
Being available without a prescription doesn’t make a supplement risk-free.
Some supplements can interact with prescription or over-the-counter medications, interfere with laboratory testing, or create concerns around surgery.
Professional guidance is particularly important if you’re taking prescription medications, using several supplements, pregnant or breastfeeding, preparing for surgery, managing a chronic health condition, or selecting a supplement for a child.
A pharmacist can also be a useful resource for questions about medication and supplement interactions.
Understand What “Natural” Really Means
A product described as natural isn’t automatically safe or appropriate for you.
Herbal and botanical ingredients can have meaningful biological effects. Consider what the active ingredients are, how much you’re taking, the evidence supporting their intended use, and whether they could interact with medications or other supplements.
Look for Reliable Quality Information
Dietary supplements aren’t approved by the FDA for safety and effectiveness before marketing in the same way prescription drugs are. A product being available for purchase therefore doesn’t mean the FDA has evaluated and approved it for its advertised purpose.
Independent quality verification can provide additional information about whether a supplement contains the listed ingredients and meets certain manufacturing or contaminant standards.
However, a quality seal doesn’t prove that a supplement provides a particular health benefit or that it’s appropriate for your individual needs.
Be Skeptical of Dramatic Claims
Approach products promising rapid or extraordinary health improvements cautiously.
Claims that one supplement can dramatically transform metabolism, eliminate fatigue, “detox” the body, or solve several unrelated health concerns deserve closer scrutiny. Supplements also shouldn’t be treated as replacements for appropriate medical treatment.
Choose a Supplement That Fits Your Needs
Supplements come as tablets, capsules, softgels, gummies, liquids, and powders.
Consider which form you can take correctly and consistently. Someone who struggles with tablets may prefer another format, while someone trying to minimize added sugar might prefer capsules over certain gummies.
Your age, life stage, diet, health conditions, and nutritional needs can also influence which products may be appropriate.
Make an Informed Choice
Choosing vitamins and supplements doesn’t need to involve building an elaborate daily routine. Sometimes one carefully selected supplement may be appropriate, while in other situations supplementation may not be necessary at all.
Start by understanding why you’re considering a supplement. Review your diet and everything you’re already taking, read the Supplement Facts label, avoid assuming higher doses are better, and check for possible interactions.
When you’re uncertain about whether you need a supplement or what amount is appropriate, a physician, registered dietitian, or pharmacist can help you make a more informed decision.