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Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice.

If you’ve ever stood in the supplement aisle of a health store or scrolled through pages of bottles online wondering, “What do I actually need?” or “Is this even doing anything for me?”—you’re not alone.

I talk about food first, always. But sometimes, we need a little extra support—especially in today’s world where soil depletion, chronic stress, digestive issues, and environmental toxins can drain our nutrient reserves faster than we can replenish them with food alone. That’s where supplements can be helpful… if they’re high quality and aligned with your unique needs.

Unfortunately, not all supplements are created equal. In fact, many products on the market are poorly absorbed, improperly dosed, or downright unsafe. So let’s cut through the confusion and get clear on how to choose supplements that actually support your body—not waste your money or cause harm.

Why Supplements Matter (When They’re Used Correctly)

Before we get into choosing the right brand or form, let’s set the record straight: you don’t need all the supplements. But you may need some of them—strategically.

This could look like:

Using magnesium to support mineral balance and sleep
Taking a gentle liver support formula during a detox protocol
Replenishing B vitamins when coming off hormonal birth control
Supporting thyroid function with key cofactors like selenium and zinc

But blindly grabbing whatever a wellness influencer promotes or popping a multivitamin “just because” is not the move. Supplements are tools—not magic pills. Used correctly, they fill in gaps. Used improperly, they add to the burden.

6 Signs of a High-Quality Supplement

When evaluating supplements for yourself or your family, here’s what I look for as a practitioner:Heavy or painful periods

1. Transparency in Sourcing and Testing

A reputable supplement company should:

Disclose where ingredients are sourced
Use third-party testing to verify purity and potency
Provide Certificates of Analysis (COAs) upon request

If you can't find this info on their website or packaging, that's a red flag.

2. Therapeutic, Not Just Trace, Dosing

Many over-the-counter supplements use fairy dust amounts of nutrients. They list a great-sounding ingredient—like ashwagandha or vitamin D—but include only a sprinkle, far below what's shown in research to be effective.

Check the label and compare to clinical ranges. For example:

Magnesium glycinate: therapeutic doses start around 200–400 mg
Vitamin D3: 1,000–5,000 IU daily, depending on blood levels
Omega-3s: look for at least 1,000 mg combined EPA/DHA per serving

3. Clean, Simple Ingredients

You want products without:

Artificial colors or sweeteners
Synthetic fillers and binders
Unnecessary additives that can irritate the gut or burden detox pathways

Bonus points for allergen-free and gluten-free labels when needed.

4. Bioavailable Forms

Not all nutrient forms are equal in how your body uses them. Look for:

Magnesium glycinate or malate (vs. poorly absorbed oxide)
Methylated B vitamins like methylfolate and methylcobalamin (especially if you have MTHFR mutations)
Chelated minerals for better absorption (e.g., zinc bisglycinate)

These forms are gentler, more absorbable, and more effective.

5. Practitioner-Grade or Trusted Brands

I recommend brands that:

Work with functional practitioners
Are only sold through licensed or certified professionals
Maintain high manufacturing standards (GMP-certified facilities)

Examples include: Designs for Health, Biotics Research, Microbiome Labs, Seeking Health, Cellcore, and Pure Encapsulations.

These brands might not have flashy marketing—but their formulas work.

6. Right For You (Not Everyone Else)

This is the biggest piece. The best supplement is one your body actually needs, in the right form and dose for your unique biology. That’s why I always recommend personalized protocols—like what we do after reviewing your HTMA, DUTCH test, or health history.

Why Amazon Supplements Can Be a Risk

Now, let’s talk about the elephant in the room: why I usually don’t recommend buying your supplements on Amazon.

Yes, it’s convenient. And yes, you might find the same brand at a lower price. But that “deal” can come with hidden risks:

⚠️ Counterfeit Products Are Common

Even if it looks like the real brand, it might not be. There have been multiple cases of third-party sellers repackaging expired, fake, or tampered supplements and selling them under popular brand names.

⚠️ Poor Storage Conditions

Supplements are sensitive. They can degrade if exposed to heat, light, or moisture. There’s no way to verify how long a bottle sat in a hot warehouse or someone’s garage before arriving at your door.

⚠️ No Practitioner Oversight

Many trusted brands prohibit unauthorized Amazon sales. So if you're seeing their products there (unless it’s the company’s direct Amazon storefront), it's likely sold without permission, and the quality or integrity isn’t guaranteed.

**Where Should You Buy Supplements?**

Here are my top recommendations:

1. Practitioner Dispensaries

If you're working with me 1:1, I’ll send you practitioner-grade options via Fullscript. This ensures quality, potency, and the right fit for your protocol. Even if we aren’t working 1:1, you can still take advantage of my supplement dispensary discount. Just create a free account here and browse hundreds of supplements and wellness products.

2. Brand Websites

Buying directly from the manufacturer—like Seeking Health or Biotics Research—adds a layer of trust and often gives you access to educational resources.

3. Local Natural Health Stores

Smaller health food stores often carry reputable brands and may offer helpful insight from staff—but always read labels and ask questions.

What About Multivitamins?

Ah, the beloved multivitamin. It sounds like a good safety net, but most generic multis are:

Too low in key nutrients
Too high in iron (especially if you don’t need it)
Full of poor-quality forms and unnecessary fillers

If you want an all-in-one, look for a professional brand with bioavailable forms and a breakdown that reflects real nutrient needs—not just RDA minimums. And always remember: food comes first. A multi should complement a nourishing diet, not replace it.

The Bottom Line

Your supplement cabinet should feel like a support team—not a junk drawer of half-used bottles and random trends. And just like you’d want a trusted mechanic for your car or a wise guide for a hike, your body deserves a practitioner who understands how to choose the right tools for the job.

Here’s your takeaway:

Quality > convenience
Less > more (when chosen intentionally)
Personalized > popular

Supplements should work with your body—not against it—and when used correctly, they can be a powerful bridge between where your health is and where you want it to be.

Want Personalized Guidance?

If you’re feeling overwhelmed with your supplement routine (or have no idea where to begin), I’ve got you. Through testing and thoughtful conversation, I help clients choose what their body actually needs and ditch the rest.

Let’s simplify, align, and get your body the right support.

📩 Book a consult or check out my HTMA and hormone testing options.

A Holistic Guide to Choosing Supplements