If you’ve ever stood peering at a shelf of supplements in the supermarket and felt totally dumbfounded, you probably aren’t alone.
It’s fair to say that these days, there’s a pill for everything, whether it’s multivitamins to fend off cold and flu, collagen powders you can stir into your smoothies, or magnesium tablets for a better night’s rest.
But, obvious question time: With so much on offer, how do you choose what supplements to take? When should you take them? And how can you really tell if they’re working?
Because let’s be real here, when you’re spending money on them, you want to know they’re doing their thing.
In this guide, we’re going to show you how to choose and take supplements like a nutritionist.
First things first, though…
Should you self-supplement?
This is the disclaimer part of this post.
Honestly? We don’t recommend self-supplementing. Generally, supplements are best taken under the guidance of a nutritionist for a whole host of reasons…
- Supplements can interact with certain medications, and with each other, and have adverse effects.
- They have varying degrees of bioavailability (AKA the amount of a nutrient that can be absorbed in the intestines and available for the body to use).
- It can be challenging to determine the correct dosage. (How much is too much?)
All that said, if you’re going to take supplements, we want you to do it safely and effectively, and that’s what this guide is all about!
Just a reminder, though, supplements aren’t a substitute for a healthy lifestyle. Nutrition, sleep, movement, and time in nature should always come first.
Updating your supplement stack: What to include
Feeling overwhelmed? We hear you. The options are endless.
Sprays, powders, gummies, patches, and injectables are just some of the options available, and that’s before we even get into the ingredients themselves.
You’ve also got to decide if you choose food form, liposomal, methylated, or unmethylated, herbal, natural, or synthetic.
Let’s look at what those terms mean so you can make an informed choice…
Liposomal
Liposomal supplements use a fat-based delivery system that boosts absorption by allowing nutrients to enter cells more efficiently. And bonus: they may also reduce digestive discomfort.
Methylated vs Unmethylated
Methylated vitamins may benefit people with genetic variations that affect nutrient processing. That said, they’re not always necessary, and overuse may lead to excess methylation, which may cause symptoms such as anxiety.
Food Form
Food-form supplements come from whole foods and offer nutrients in their natural state, which potentially improves absorption, although the marketing of these supplements might be inflating the proven health benefits.
Herbal vs Multivitamin
Herbal supplements are plant-based and usually target specific health concerns, while multivitamins provide a mix of nutrients, mainly vitamins, but some also include minerals and other healthful compounds.
Need a little more help deciding what supplements to add? We’ve covered it in this blog for Healf.
How to read a supplement label like a nutritionist
You’re familiar with the different types of supplements, now it’s time to suss out the quality. Reading the label is key.
This will help you check the ingredients, make sure the supplement aligns with your health goals, and avoid potentially harmful ingredients.
Now, here’s what to look for…
- Statement of identity
This is the product name (e.g. “Vitamin D3”). It should clearly state what the supplement is.
- Net quantity of contents
This tells you how much is in the container (e.g. 60 capsules, 100ml). It’s useful for comparing values between products.
- Expiration date
Check this to ensure potency and safety. If it’s close to expiring, it’s likely been sitting on the shelf for a long time.
- Supplement facts panel
This is where you’ll find the most important info, like:
Serving size and servings per container: So you know how much to take and how long the product will last.
Nutrients & their amounts: So you can see how much of each ingredient is in a serving.
NRV% (Nutrient Reference Value): Shows how much of your daily requirement is provided per serving.
Units: Ingredients are listed in mg, mcg, or IU. Get familiar with these to avoid overdosing or underdosing.
- Ingredients list
This includes active and inactive ingredients (e.g. fillers, binders, flavourings). Scan for allergens or anything you might react to.
- Manufacturer details and batch number
Look for a company name, contact details, and batch number. These indicate transparency and allow for traceability in case of any issues.
Supplements: When should you take them?
A question that’s probably right on your lips: Does supplement timing really matter?
Yep, it usually does, because when you take supplements can affect how well your body absorbs them.
Water-soluble vitamins are not stored in the body and are best taken in the morning, often on an empty stomach. (Though, if this makes you nauseous, taking them with your breakfast is fine.)
Fat-soluble nutrients (like vitamins A, D, E, K, omega-3s, and curcumin) need to be taken with a fat-containing meal for optimal absorption.
Meanwhile, minerals like iron and zinc are best absorbed on an empty stomach.
For overall balance and better tolerance, multivitamins should be taken with food.
An important point to note? Some nutrients interact with one another. Vitamin C boosts iron absorption, while calcium can block it, and zinc competes with copper, but Vitamin D is pretty useless without K2.
Bottom line, always follow recommended doses and consult with a nutritionist if you’re ever unsure.
How to tell if your supplements are working
You’ve spent money on them, so you want to know they’re working, right?
Good news: there are a few ways you can check.
What is your nutrient status?
Start by identifying your baseline nutrient status. This can be done through a dietary assessment with a nutritional therapist and blood tests for key nutrients like vitamin D, iron, folate, and B12.
(Here at Integral Wellness, we offer a one-off wellness check that will give you a better understanding of your nutrient status. Learn more here.)
Genetic testing can also offer insight into how your body processes nutrients, though it should be paired with blood tests to guide dosage.
How do you feel?
Notice how you feel. Are you more energised? Sleeping better? Feeling more mentally alert?
Look at the label again and track changes in symptoms, like energy, sleep, mood, or performance, to see if your supplement has lived up to its promises.
Changes won’t always be immediate and obvious, but keeping a symptom log or using a questionnaire can reveal gradual improvements.
Want to know more about how to check the effectiveness of your supplements? Read our article for Healf here.
Supplementing without support?
Choosing the right supplements can be incredibly difficult and confusing without the right support. Sometimes it’s even risky.
Clients have come to us on close to 30 supplements when all they needed were three, and they felt better just from that change. Other clients have been taking supplements that have stopped their medications from working, risking medical episodes that we’re trying to avoid!
At Integral Wellness, our one-to-one clients complete a detailed health and lifestyle assessment so we can create tailored nutrition and supplement protocols that actually address the root of your symptoms.
We often use functional testing to get clear answers on your health concerns, too.
And when supplements are recommended? They’re targeted and safe.
Ready to say goodbye to supplements that don’t work and hello to better sleep, energy, and mood?
