Our guide will help you navigate the supplement aisle and find the best options for your needs.

It may surprise you to learn that there are probably over 100,000 different dietary supplements available on the market. The exact number is hard to determine because the supplement industry isn’t regulated like the food industry by the Food and Drug Administration or the Department of Agriculture. Although there are voluntary databases where companies can register their products, participation isn’t required.

Approximately 74% of U.S. adults regularly take supplements, which might seem harmless enough. However, that’s not always the case. In this guide, we’ll explore why supplements can be tricky and offer tips on what to consider before making your next purchase.

What Are Supplements?

Ever wondered what exactly qualifies as a supplement? A dietary supplement is a product designed to be ingested in various forms, such as pills, capsules, gummies, liquids, or powders. These supplements contain one or more dietary ingredients, like vitamins, minerals, herbs, amino acids, or a combination of these.

Supplements are meant to complement your diet, not replace meals or food items. They can help you meet your daily nutrient goals, especially if you have difficulty getting essential nutrients through diet alone. People on special diets or with specific food allergies often rely on supplements to adequately meet their nutritional needs.

What to Consider When Choosing a Supplement

One of the main issues with dietary supplements in the U.S. is the lack of stringent regulation. Although the FDA is technically responsible for regulating supplements, they do not review any products before they hit the market. This means anyone can create and sell a supplement without registering it or proving its effectiveness. Consequently, the safety of most supplements is not confirmed. The FDA can only remove a supplement from the market if it is found to be unsafe or mislabeled, relying on consumer reports of adverse effects to take action.

Ideally, supplement companies should not make unsubstantiated claims about their products. Unfortunately, this isn’t always enforced. Below, we’ve outlined important factors to consider when choosing a dietary supplement.

1. Assess Your Dietary Needs

When it comes to diets and supplements, one size doesn’t fit all. Just because a supplement worked wonders for someone else doesn’t mean it will suit your needs. The first crucial step is to assess your dietary requirements. For instance, if you have a soy allergy and discover a vitamin deficiency, carefully scrutinize supplement labels for potential allergens. Supplements often contain multiple ingredients, including fillers, binders, preservatives, sweeteners, or flavorings that could trigger allergies. Additionally, if you follow a specific diet, ensure the supplement aligns with your dietary restrictions or preferences.

2. Prioritize Quality and Safety

“Choosing a high-quality supplement is crucial because, like the food you eat, it’s going into your body,” says Elizabeth Shaw, M.S., RDN, CPT, a nutrition media authority and registered dietitian based in Prague. Shaw warns that low-quality supplements can be risky, potentially leading to allergic reactions or worse, as some ingredients may not even be listed on the label.

Jenna Braddock, M.S.H., RDN, CSSD, a sports and performance dietitian at Make Healthy Easy and Rhythm Sports Nutrition, adds, “Typically, a brand that is third-party tested and carries seals and certifications is a reputable company to purchase a supplement from.” Braddock explains that third-party testing means a company has voluntarily submitted its product to an independent entity to ensure that the ingredients listed are present, the label is accurate, and the product is free from harmful or banned substances.

Consumer Lab, NSF International, and US Pharmacopeia (USP) are reputable dietary supplement certification programs where companies can voluntarily submit their products for testing. Shaw advises looking for logos like NSF and USP on the supplement bottle: “This ensures that the brand has undergone rigorous testing to confirm that what’s on the label is in the bottle.”

3. Ensure Ingredient Transparency

Although companies aren’t technically allowed to make health claims on their dietary supplement products, the lack of pre-market review opens the door to misleading information. Elizabeth Shaw, M.S., RDN, CPT, advises, “Avoid purchasing brands that make bold, false claims on the bottle or at the point of sale.” Shaw cautions against enticing offers like supplements on sale or those claiming to “help you reduce unwanted weight,” as these are often examples of false advertising. Other misleading claims include those that promise to treat, cure, or prevent conditions, such as “miracle cure” or “treat Alzheimer’s disease with this supplement.”

Be wary of terms like “proprietary blend,” “formula,” or “complex” on the ingredient list. Products using these terms are not required to specify the amount by weight of each ingredient in the blend. Instead, they can list the total weight of the blend and the included ingredients without detailing the quantities. This lack of transparency can be misleading and potentially dangerous, as there’s no way to determine the exact amounts of each ingredient in the supplement.

4. Choose Allergen-Friendly Options

Reading food labels is essential for those with food allergies, but unlike food products, dietary supplement labels are not required to highlight or list common allergens. This makes it even more important to look for third-party testing, certifications, and seals to ensure safety.

When selecting supplements, you may encounter both organic and non-organic options. Organic supplements often come with a higher price tag, but this doesn’t necessarily mean they offer superior safety or effectiveness. “Organic supplements do not inherently provide additional benefits to a product’s safety or effectiveness,” says Jenna Braddock, M.S.H., RDN, CSSD. She also notes, “Non-GMO certification is rarely relevant in dietary supplements, but if it matters to you, it’s worth checking for.”

5. Evaluate Your Nutrient Needs

More is not always better, even with vitamins and minerals. Certain nutrients have a “tolerable upper intake level” established by the National Institutes of Health, which represents “the highest level of nutrient intake that is likely to pose no risk of adverse health effects for almost all individuals in the general population.” Based on this, a Daily Value is set to ensure adequate intake without risking excess. Exceeding the Daily Value does not provide additional health benefits and may increase the risk of surpassing the tolerable upper limit of a nutrient.

Elizabeth Shaw, M.S., RDN, CPT, advises, “Supplements should be used as a safety net. While whole foods should be your primary source of nutrition, it’s not always feasible to meet all your nutritional needs from food alone due to factors like food allergies, lifestyle, time constraints, and budget. That’s where supplements come into play.”

6. Choosing the Best Supplement Form

When selecting a supplement, you have a variety of options, including capsules, gummies, powders, and liquids. The best form for you depends on your personal preferences and needs. For instance, if you have difficulty swallowing pills, a liquid, chewable tablet, gummy, or powder might be easier to manage. On the other hand, pills and capsules are convenient for on-the-go use, especially if you travel frequently.

Consider how different nutrients interact with each other when choosing a supplement. For example, calcium enhances the absorption of vitamin D, while vitamin C can improve iron absorption. Conversely, caffeine may interfere with vitamin C absorption. Fish oil supplements and fat-soluble vitamins (D, E, K, and A) are best absorbed when taken with a meal containing fats. Since nutrient interactions can be complex, consult with your healthcare provider or a dietitian to determine the most effective form for your needs.

7. Consult Your Doctor

Before starting any new supplement, it’s crucial to consult with a healthcare provider. Here are some key questions to discuss with your doctor, pharmacist, or registered dietitian:

• Will this supplement provide benefits for me?
• Can it address my specific medical condition or help prevent disease?
• What is the appropriate dosage for me?
• Should I take it daily?
• When is the best time to take it?
• Should I take it with or without food?
• What form is most suitable for me: pill, chewable tablet, gummy, liquid, or powder?
• Which type of vitamin or mineral is best (e.g., vitamin D2 vs. D3, magnesium oxide vs. magnesium citrate)?
• Are there any potential side effects?
• Can you recommend a reliable brand?
• Will this supplement interact with other medications or supplements I am taking?
• Is there anything else I should know about this supplement?

Who Should Be Cautious with Supplements?

Pregnant and breastfeeding individuals have specific nutritional needs and should approach supplements with caution. Young children should only take supplements under the guidance of their pediatrician, as they may not tolerate standard doses. People with preexisting medical conditions—such as cancer, heart disease, liver disease, or compromised immune systems—should be particularly careful, as supplements may interact with medications or exacerbate their conditions. Even if you don’t fall into these categories, it’s important to discuss any potential drug interactions with your healthcare provider before starting a new supplement.

The Bottom Line

Dietary supplements can help bridge nutritional gaps, but they should not replace a balanced diet. “Dietary supplements can be a valuable addition to your nutrition plan, but you should always proceed with caution before introducing new pills or powders into your routine,” advises Jenna Braddock. Although navigating the supplement aisle can be challenging, following our guidelines and preparing thoughtful questions for your healthcare provider can help you make informed decisions and find the right supplements for your needs.