This Not That: Choosing Supplements

I’ve been getting a lot of questions about supplements and which ones I actually like. The truth is, I mostly listen to what my dietitian says lol. Shoutout Katie.

So I asked her to help me put together the framework she uses to evaluate any new supplement, because this category is full of expensive nonsense, vague claims, and products that somehow promise to fix your gut, skin, energy, stress, immunity, and probably your entire personality.

And I’m a follower that way!

The more I’ve learned, the more I’ve realized that supplements are one of those categories where branding is doing a lot of heavy lifting. A pretty label, a wellness-y name, and a long list of trendy ingredients do not automatically make something worth buying.

So if you’re trying to figure out what’s actually worth your money, this is the basic framework.

Look for third-party testing

This is one of the first things Katie looks for. If a supplement has some kind of outside verification, that’s a much better sign than a brand just asking you to trust them. That doesn’t automatically make it amazing, but it does tell me it passed a basic quality check. And if I’m putting something in my body regularly, that feels like the bare minimum. A few good third-party certifications to look for are USP, NSF Certified for Sport, Informed Choice/Informed Sport, and BSCG.

Pay attention to the label

I want to know exactly what I’m getting and how much of it is actually in there. If a label is vague, overloaded with buzzwords, or hiding behind a proprietary blend, I’m already less interested.

The front is just marketing. The back is where the truth comes out. A long ingredient list means nothing if the formula is unclear or underdosed. Sometimes brands are really just selling the idea of health.

Ask if it fills an actual need

This is probably the biggest one. A supplement should have a reason for being in your routine — a deficiency, a dietary gap, a life stage, or a specific goal. Not just because the internet made you feel like you should be taking something.

A lot of people are taking supplements daily “just in case,” and that’s where things get expensive and unnecessary really fast.

Simpler is usually better

I’m much more interested in targeted formulas with a clear purpose than products trying to do everything at once. The more a supplement claims to fix, the less I trust it. If it says it supports your gut, skin, stress, energy, hormones, focus, and immune system in one scoop, I’m probably out. Usually, the simpler option makes a lot more sense.

The bottom line

That’s really the whole point: look for third-party testing, transparent labels, and formulas with an actual purpose. Not mystery blends, miracle fixes, or overpriced supplements you bought because the branding was good. Basically, treat supplements with the same discernment you’d want from anything else you’re putting in your body.

And if you’re ever unsure, my personal method: ask a dietitian.