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.
Why Nailing the Basics Matters
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.
Healthy Habits to Prioritize
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.
Embrace a Food-First Approach
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:
- Vegetables: Incorporate a variety of seasonal veggies to maximize nutrient intake.
- Fruits: Choose whole, low-glycemic fruits for their fiber content and antioxidants.
- Lean proteins: Include nutritious protein sources like grass-fed beef, pastured chicken, wild-caught fish, beans, and legumes for muscle health and recovery.
- Healthy fats: Opt for avocados, nuts, seeds, and olive oil to support brain function and hormone regulation.
- Fiber: Ensure adequate fiber intake from fruits, non-starchy veggies, and 100% whole grains for digestive health.
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!
Prioritize Sleep
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.
Incorporate Regular Movement
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.
Manage Stress
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.
How to Know If Your Supplements Are Working
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.
Signs your supplements are delivering results:
- Improved energy levels: Are you feeling more alert and less fatigued?
- Better sleep: Are you waking up more refreshed and/or falling asleep more easily?
- Enhanced digestion: Is your digestion more regular, or has bloating improved?
- Healthier skin: Do you notice clearer, more radiant skin?
Track Your Biomarkers
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.
Are your supplements tailored to your needs?
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.
How to Know If You’re Wasting Your Money on 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.
- Check for fillers and artificial ingredients: Low-quality supplements often contain unnecessary additives that do nothing for your health.
- Look for third-party testing: Supplements should be certified by third-party organizations to ensure potency and purity.
- Monitor your progress: If you’ve been taking a supplement for 3-6 months and haven’t noticed any improvement in your well-being or lab results, it might be time to reassess.
In short, if your supplements aren’t improving how you feel or what your blood work shows, you could be wasting your money.
How many supplements should you be taking?
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.
3 Basic Supplements for Overall Health
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.
Building a Smart Supplement Routine: What to Do Next
If you’re tired of second-guessing your supplement regimen, here are five steps to optimize your choices.
- Get blood work done to assess your nutrient levels and deficiencies.
- Work with a Holistic Nutritionist or Dietitian to create a personalized supplement plan.
- Choose high-quality supplements from reputable brands that have third-party testing and no unnecessary fillers.
- Track your progress by monitoring how you feel and, if possible, rechecking blood markers.
- Prioritize real food first, and use supplements only to support—not replace—a healthy lifestyle.
Do supplement needs change throughout your life?
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.
Choosing Quality Over Quantity
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.