A) Not taking anything?

B) Keeping a basic routine (a multi, maybe a probiotic)?

C) Full stack girlie with a supplement drawer?

Either way, before you add one more thing to cart, it’s worth slowing down to zoom out. Let’s get you up to speed on how supplements really work and why the label isn’t always the whole story.

The supplement industry is not tightly regulated. Anyone can essentially create a product, capsule it up, slap a label on it and start selling with little to no required third-party testing. Some companies do go the extra mile (and we'll get to that) but many don’t. Transparency matters more than ever when supplementing.

Many common brands use synthetic vitamin forms. These are often cheaper to the manufacturer but more difficult for your body to actually absorb. (for instance, synthetic cyanocobalamin vs. bioactive methylcobalamin for B12.)

Form matters more than you think. Let's use probiotics for example. Not all of them survive the journey to your gut. Some need refrigeration while others are spore-forming and more shelf-stable. Capsules, powders and even food-based options like fermented veggies all vary in effectiveness depending on the strain and how it’s delivered. So if you're taking a daily probiotic but still dealing with bloat or breakouts, the issue might not be you... it could be the form (or the strain).

Are you taking Vitamin D with fat? Because it’s fat-soluble so your chia pudding might not cut it. You'll want to take this supplement with a meal containing a healthy fat.

And honestly - do you even need that supplement? Or could your diet be tweaked to do the heavy lifting?

Step One • Audit Your Diet

I will always advise starting here. What you eat daily will outperform any capsule or gummy on your shelf. So ask yourself:

— Are you eating enough? (Seriously. Undereating is a hidden epidemic.)

— Are you balancing your protein, fat and carbs in a way that supports your energy?

— Are you relying on ultra-processed foods or sugary beverages?

— Are you hydrating with pure water (not just sparkling or flavored options)?

Before reaching for supplements, your baseline nourishment matters. Supplements supplement - they don’t substitute.

Step Two • Consider Your Data (aka Labs)

Have you ever had your labs drawn with wellness in mind — not just wait for disease detection?

If not, this might be the best gift you can give yourself. Comprehensive bloodwork can offer clues about deficiencies, inflammation, liver health, thyroid function, blood sugar regulation and more.

Your options:

— Through your doctor, likely covered by insurance but may be limited in scope.

— Third-party lab options like Rupa Health, Function Health or Ultrahuman Blood Vision (my affiliate link) often include broader panels, but they come at a cost.

DOCTOR VS THIRD-PARTY LAB?

— Doctor: Again, likely covered by insurance, but you may have to really advocate for what you want tested.

— Third-Party: More autonomy and deeper insight but you’ll pay out of pocket and may need someone to help interpret.

Step Three • Go Solo or Work With a Practitioner

There’s no wrong choice here. Just different paths:

— Solo: This route takes more research and trial-and-error but it’s a powerful way to learn your body.

— With a Practitioner: Working with an NTP like me means personalized support. I assess your full picture—nutrition, digestion, lifestyle, etcetera to help you choose supplements that fit your bioindividual needs.

WHAT MAKES WORKING WITH ME DIFFERENT?

— Understand and find connections between symptoms

— Prioritize foundational health (like digestion and blood sugar)

— Vet high-quality supplement brands

— Build a sustainable stack that doesn’t break the bank

FINAL THOUGHTS