by Julia Guppy

These days, it seems like there’s a supplement for just about everything—from boosting energy to enhancing mood to supporting immunity. With so many options out there, how do you know which one to choose? It can definitely feel overwhelming! Let’s break it down and explore the world of supplements together, so you can make informed choices that work for you.

Types of Supplements

Supplements come in various forms and serve different purposes. Here are some common categories we see:

• Vitamins and Minerals: These are essential nutrients that your body needs to function properly. Vitamin D, for example, supports bone health, while B vitamins play a crucial role in energy production.
• Herbal Supplements: Derived from plants, these supplements can offer various health benefits. For instance, milk thistle is known for its active ingredient, silymarin, which helps protect liver cells from damage and supports detoxification.
• Amino Acids and Protein Powders: Protein supplements support muscle recovery and growth, making them a popular choice for anyone looking to increase their protein intake. Common options include whey, pea, and collagen protein.
• Probiotics: Live microorganisms that can provide health benefits when consumed in adequate amounts. They are often taken to support gut health, improve digestion, and boost the immune system.

Benefits of Supplements

While supplements can play a valuable role in enhancing your health, it’s important to focus on what you need in this moment of your life rather than taking as many as possible. For example, if you’re not getting enough sunlight during the winter months, vitamin D supplementation can be particularly beneficial. Similarly, someone following a plant-based diet may need to supplement with vitamin B12, which is primarily found in animal products. Probiotics can also support gut health but are not meant to be taken indefinitely; many people use them for a limited time to address specific digestive issues before stopping or transitioning to a different kind of probiotic. Supplements are intended to fill in the gaps of nutrients you might be missing, even when following a whole foods diet, or to aid in processes that need support, such as detoxification.

Risks and Considerations

While supplements can offer valuable benefits, it’s important to be aware of potential risks. Some may cause side effects or interact with medications, leading to unwanted health issues. For instance, high doses of vitamin A can be toxic, and certain herbal supplements may interfere with prescription drugs. It’s recommended to consult with a healthcare professional before taking a supplement if you are taking prescription medications or are unsure about how to use a particular supplement. Additionally, you can quickly look up drug interactions with a specific supplement to see if there are any known interactions. If you ever experience negative side effects from a supplement, it’s best to stop taking it immediately.

Quality and Regulation

In the United States, supplements are not as tightly regulated as pharmaceuticals. This means that the quality can vary significantly between brands. To ensure you’re choosing a reputable product, look for those that have undergone third-party testing or have certifications. Some notable certifications include:

• National Sanitation Foundation (NSF): The NSF offers product and ingredient certifications for supplements. You can find a searchable list of NSF-certified supplements on their website.

• United States Pharmacopeia (USP): The USP-verified mark means a product has been tested for ingredients and contaminants. They also provide a list of verified supplements.

• Natural Products Association (NPA): An NPA GMP certification is awarded to supplements that adhere to Good Manufacturing Practices (GMPs).

Real Food First

While supplements can be helpful for your health, they shouldn’t take the place of a balanced diet. Whole foods offer a variety of nutrients that work together to support your well-being. It’s best to aim for a diverse diet filled with fruits, vegetables, and lean proteins to ensure you’re getting the vitamins and minerals your body needs.