Are My Supplements Working? Expert Tips From Healthy Eating

If your Instagram feed is anything like mine, you should give it a try appendices there is a revolving door. Quick fixes and claims claims are there always. But from vitamins and probiotics to collagen powders and adaptogens, how do you know if your supplements are actually doing…anything? More importantly, are they necessary? Before adding to your supplement stash, take a moment (your wallet and good health will thank you!). Let’s check if your supplements are working or not. Plus, get details on how to create a smart, personalized supplement course. Time to turn confusion into clarity.

Featured image of our interview with Sanne Vloet by Michelle Nash.

Why It’s Important to Encrypt Basics

Supplements are designed to do exactly what their name suggests—add a healthy lifestyle. At the end of the day, no supplement can replace a healthy diet, regular exercise, quality sleep, and stress management. As a Nutritionist, I am no stranger to my clients using supplements as a shortcut to better health. But what is effective? A mixture of embarrassment and the awakening of the importance of basic habits.

Healthy Habits to Prioritize

Once you’ve identified the basics, supplements can fill in the gaps. And even though they can’t do it everything Heavy, proper lifting can improve your fitness. But before you stock up on pills and powders, lay out a solid (read: routine) health plan.

Adopt the First Diet

Did you know that the body absorbs nutrients more efficiently from food than supplements? Therefore, the goal is to focus on whole, nutritious ingredients! And make sure you eat enough. Finally, the more (natural) colors you eat, the wider the list of vitamins and minerals you get. Identify foods that are rich in:

• Vegetables: Combine a variety of seasonal vegetables to maximize nutrition.
• Fruits: Choose whole, low-glycemic fruits for their fiber and antioxidants content.
• Lean proteins: Include nutritious protein sources such as grass-fed beef, free-range chicken, wild-caught fish, beans, and vegetables for muscle health and recovery.
• Healthy fats: Choose avocados, nuts, seeds, and olive oil to support brain function and hormone regulation.
• Fiber: Make sure you eat enough fiber from fruits, non-starchy vegetables, and 100% whole grains for digestion.

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 high-quality ingredients—now—can reduce health care costs down the road. Remember, prevention is always cheaper than cure!

Put Sleep First

It’s no secret that 7-9 hours of restful sleep supports recovery, hormone regulation, and overall health. Create a consistent bedtime routine (yes, that includes weekends!) to promote better sleep quality.

Enter Normal Movement

Set aside at least 150 minutes of vigorous exercise each week. This can include activities such as walking, cycling, and strength training. (Comfortable cardio counts, too!) Movement improves mood, increases energy levels, and supports overall well-being.

Manage Stress

Although we cannot live without stress, we it can be learn to handle it. Everything from mindfulness to gentle yoga can make a difference! Effective stress management can help improve mental clarity and emotional balance.

How To Know If Your Supplements Are Working

One of the first questions you should ask yourself is: Do you see or feel the results? While some supplements may take time to show visible benefits (such as omega-3s and vitamin D), others may work more quickly. For example, magnesium supplements can help with relaxation and muscle relaxation within days, while something like colostrum can take weeks before you feel a difference.

Signs that your ingredients are producing results:

• Enhanced power levels: Do you feel more alert and less tired?
• Better sleep: Do you wake up refreshed and/or fall asleep easily?
• Improved digestion: Is your digestion normal, or has constipation developed?
• Healthy skin: Do you see clear, glowing skin?

Track your Biomarkers

Of course, tracking your biomarkers is also important. The easiest way to monitor your nutrient levels is through a blood test (and possibly, another test—ie, a stool test). This data shows how well your supplements are dealing with deficiencies. For example, if you are iron deficient, a regular blood test can track your iron function. Getting blood work done—usually 1-2 times a year—ensures you’re not wasting money on unnecessary products.

Are your supplements tailored to your needs?

Not all supplements are created equal, and not all supplements are necessary for everyone. Personalization is very important when it comes to ingredients. What works for someone else may not work for you! In fact, it can be dangerous to even take supplements you don’t need. The best way to choose supplements is to identify your unique needs. So, where do you start? Start with blood work to identify any deficiencies or imbalances. From there, a Registered Dietitian, Nutritionist, or Naturopath can help you tailor a supplement regimen for your specific health goals.

Hot tip: If you can’t get normal blood work, look for other indicators like fatigue, mood swings, digestive problems, or chronic inflammation. Based on these symptoms, an expert can guide you in finding the right supplements.

How To Know If You Are Wasting Your Money On Supplements

Are your supplements delivered the original importance? Here’s how to tell the difference between a high-quality supplement and one that just burns a hole in your wallet.

• Check for fillers and artificial ingredients: Low-quality supplements often contain unnecessary additives that do nothing for your health.
• Check out the third-party reviews: Supplements must be certified by third-party organizations to ensure potency and purity.
• Note your progress: If you’ve been taking a supplement for 3-6 months and haven’t seen an improvement in your well-being or lab results, it may be time to reevaluate.

In short, if your supplements don’t improve how you feel or what your blood work shows, you could be wasting your money.

How many supplements should you take?

When it comes to supplements, less is often more. Taking too much can lead to overdosing, stressing your body—especially the 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 address your specific needs. For example, if you struggle, a combination of vitamin D, magnesium, and B12 may be enough. But trying to fix every little problem with a supplement can cause more problems than it solves.

3 Essential Supplements for Overall Health

While each person’s supplement needs vary, there are a few basic ingredients the majority people can benefit from it (regardless of their particular health conditions). Below are three basic supplements to help support overall health and well-being.

Magnesium: This essential mineral plays an important role in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission. But many of us don’t get enough magnesium from food alone! Supplementation can help support relaxation, sleep quality, hormone balance, and reduce muscle cramps.

Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D is important for bone health, immune function, and mood regulation. Especially if you have limited sun exposure (hello, winter!)—or live in an area with little sunlight in general—supplementing vitamin D can help maintain optimal levels.

Omega-3 Fatty Acids: Found in fish oil or algal oils, omega-3 fatty acids are important for heart health, brain function, and reducing inflammation. If you don’t regularly eat nuts, seeds, and oily fish, consider adding an omega-3 supplement to your routine.

Building a Smart Support Cycle: What to Do Next

If you’re tired of guessing at a supplement regimen, here are five steps to improve your choices.

1. Do blood work to check your nutrient levels and deficiencies.
2. Work with a Holistic Nutritionist or Dietitian creating a personal supplement program.
3. Choose high quality supplements from reputable brands with third-party testing and no unnecessary fillers.
4. Track your progress by monitoring how you feel and, if possible, recheck your blood tests.
5. Prioritize real food firstand use supplements to support—not replace—a healthy lifestyle.

Are supplemental needs changing for the rest of your life?

Yes! For example, young adults often need different nutrients than those in their 40s or 60s, as the body changes, hormonal balance, and nutritional needs change. Pregnancy and breastfeeding also significantly change nutritional needs—often increasing the need for certain vitamins and minerals such as folic acid and iron. Additionally, medical conditions (such as osteoporosis or anemia) may require targeted support. And, that’s why regular check-ups and blood work can help ensure that your supplement regimen stays in line with your evolving needs.

Choosing Quality Over Quantity

There is no doubt that supplements are an important tool to support your health. But they are not a magic bullet. The key is to choose supplements that are right for you specific requirements. And always choose quality over quantity. Most importantly, remember that the foundation of your health lies in the basics: nutrition, exercise, sleep, and stress management. Rather than buying a bunch of trending supplements on social media, focus on what your body really needs. You’ll save both time and money—while supporting your long-term health.