If your Instagram feed looks like mine, definitely give it a try Supplements are a revolving door. Quick fixes and miracle claims to be continuous. But from vitamins and probiotics to collagen powder and adaptogens, how do you know if your supplements are actually doing… the job? More importantly, are they necessary? Before adding supplements, pause (your wallet and health will thank you!). Let’s evaluate whether your supplement is working. Plus, learn how to create a smarter, more personalized approach to supplementation. It’s time to turn chaos into clarity.
Featured image is from Michelle Nash’s interview with Sanne Vloet.
Edie Horstman
Edie is the founder of nutritional coaching company Wellness with Edie. Drawing on her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.
Why laying a good foundation is important
The supplement does exactly what its name suggests –Replenish Healthy lifestyle. Ultimately, no supplement can replace balanced nutrition, regular exercise, quality sleep, and stress management. As a nutrition consultant, my clients are no stranger to using supplements as a shortcut to better health. But what prevails? It’s both disappointing and a reminder of the importance of basic habits.
Healthy Habits to Prioritize
Once the basics are mastered, supplementary material can fill in the gaps. Although they can’t all Lift weights, and lifting weights correctly can increase your energy. But before stocking up on pills and powders, prioritize a strong health framework (read: routine).
Ways to embrace food first
Did you know that your body absorbs nutrients more efficiently from food than from supplements? Therefore, our goal is to focus on complete, nutrient-dense ingredients! and make sure you are eating enough. Ultimately, the more (natural) pigments you eat, the broader range of vitamins and minerals you get. Aim for a diet rich in:
- vegetable: Add a variety of seasonal vegetables to maximize nutrient absorption.
- fruit: Choose whole, low-glycemic fruits because they contain fiber and antioxidants.
- Lean protein: Include nutrient-dense protein sources like grass-fed beef, pastured chicken, wild-caught fish, beans and legumes to promote muscle health and recovery.
- Healthy fats: Choose avocados, nuts, seeds, and olive oil to support brain function and hormone regulation.
- fiber: Make sure you get enough fiber from fruits, non-starchy vegetables, and 100% whole grains to promote digestive health.
If possible, choose organic produce, pasture-raised meats and wild-caught fish. You are investing in your long-term health (and the health of the planet). Eating quality ingredients now can minimize future medical costs. Remember, prevention is always cheaper than cure!
Prioritize sleep
7-9 hours of restful sleep is known to aid recovery, hormonal regulation, and overall health. Establish a consistent bedtime (yes, including weekends!) to improve sleep quality.
Incorporate regular exercise
Aim for at least 150 minutes of moderate-intensity exercise per week. This can include activities such as walking, cycling and strength training. (Comfortable cardio is important, too!) Exercise can enhance mood, increase energy levels, and support overall health.
manage stress
Although we cannot live without stress, we able Learn to manage it. Everything from practical mindfulness to gentle yoga can make a difference! Effective stress management helps improve mental clarity and emotional balance.
How to know if your supplements are working
One of the first questions to ask yourself is: Do you see or feel the results? While some supplements may take a while to show noticeable benefits (such as omega-3s and vitamin D), others may work more quickly. For example, a magnesium supplement may help with sleep and muscle relaxation within a few days, whereas something like colostrum may take a few weeks to feel a difference.
Signs your supplement is working:
- Improve energy levels: Do you feel more alert and less tired?
- Better sleep: Do you wake up more refreshed and/or fall asleep more easily?
- Enhance digestion: Is your digestion more normal, or has your bloating improved?
- Healthier Skin: Have you noticed your skin becoming clearer and more radiant?
Track your biomarkers
Of course, tracking your biomarkers is also critical. The easiest way to monitor nutritional levels is through a blood test (another test, namely a stool test, may also be done). This data shows whether your supplement is accurately addressing the deficiencies. For example, if your iron levels are low, regular blood tests can track the effectiveness of your iron supplements. Getting your blood work done (usually 1-2 times a year) ensures you’re not wasting money on unnecessary products.
Are your supplements right for your needs?
Not all supplements are the same, and not all supplements are necessary for everyone. When it comes to supplements, personalization is crucial. What works for others may not necessarily work for you! In fact, taking unnecessary supplements can even be harmful. The best way to choose a supplement is to determine your unique needs. So, where to start? Start with a blood test to determine if there are any deficiencies or imbalances. From there, a registered dietitian, nutritionist, or naturopath can help you tailor a supplement regimen to your specific health goals.
Hot Tip: If you can’t get regular blood tests, look for other indicators such as fatigue, mood swings, digestive issues, or chronic inflammation. Based on these symptoms, a professional can guide you in choosing the right supplement.
How to know if you’re wasting money on supplements
Are your supplements working? real value? Here’s how to tell the difference between high-quality supplements and those that drain your wallet.
- Check for fillers and artificial ingredients: Low-quality supplements often contain unnecessary additives that do nothing to help your health.
- Find third-party testing: Supplements should be certified by a third-party organization to ensure potency and purity.
- Monitor your progress: If you’ve been taking supplements for 3-6 months and haven’t noticed any improvements in your health or lab results, it may be time to re-evaluate.
In short, if your supplements don’t improve the way you feel or your blood test results, you may be wasting your money.
How many supplements should you take?
When it comes to supplements, less is more. Taking too much can lead to oversupplementation, which can overwhelm your body, especially your liver and kidneys. Plus, it’s hard to stay accountable (and keep track of what’s working!) when you’re juggling a long list of pills and powders. In most cases, it’s best to focus on a few key supplements that meet your specific needs. For example, if you are low on energy, a combination of vitamin D, magnesium, and B12 may be enough. But trying to solve every little problem with supplements may create more problems than it solves.
3 Essential Supplements for Overall Health
While individual supplement needs vary, there are some basic supplements that can most People can benefit from it (regardless of their specific health conditions). Here are three essential supplements to help support overall health and well-being.
magnesium: This essential mineral plays a vital role in more than 300 biochemical reactions in the body, including energy production, muscle function and neurotransmission. But many of us don’t get enough magnesium from our diet alone! Supplements help with relaxation, sleep quality, hormonal balance and muscle spasm relief.
Vitamin D: Vitamin D, often called the “sunshine vitamin,” is essential for bone health, immune function and mood regulation. Especially if your exposure to sunlight is limited (hello, winter!) or you live in an area with less sunlight, supplementing with vitamin D can help maintain optimal levels.
Omega-3 fatty acids: Omega-3 fatty acids, found in fish or algae oil, are essential for heart health, brain function and reducing inflammation. If you don’t regularly eat nuts, seeds, and fatty fish, consider adding an omega-3 supplement to your daily diet.
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.
- Complete blood test Assess your nutrient levels and deficiencies.
- Work with a holistic nutritionist or nutritionist Create a personalized supplement plan.
- Choose quality supplements From a reputable brand, third-party tested, and contains no unnecessary fillers.
- Track your progress By monitoring how you are feeling and if possible, rechecking blood markers.
- Prioritize real food firstand only use supplements to support (not replace) a healthy lifestyle.
Will your supplement needs change throughout your life?
Yes! For example, as the body’s metabolism, hormonal balance and nutritional needs evolve, younger people often need different nutrients than someone in their 40s or 60s. Pregnancy and breastfeeding also change nutritional needs significantly—often increasing the need for certain vitamins and minerals such as folate and iron. Additionally, medical conditions (such as osteoporosis or anemia) may require targeted supplementation. Again, that’s why regular exams and blood tests can help ensure your supplement routine is consistent with your changing needs.
Choose quality over quantity
There is no doubt that supplements are valuable tools for supporting health. But they are not a panacea. The key is to choose a supplement that’s right for you specific need. And always choose quality over quantity. Most importantly, remember that the foundation of good health lies in the basics: nutrition, exercise, sleep, and stress management. Instead of buying a bunch of supplements that are trending on social media, focus on what your body really needs. You’ll save time and money while supporting your long-term health.
