Supplements: Support, Not a Shortcut
- Kate Smith
- Sep 26
- 4 min read
How to Evaluate What’s Worth Taking
Everywhere you turn—there’s a supplement promising better energy, deeper sleep, faster metabolism, or glowing skin.And if you’ve ever stood in front of the supplement aisle (or scrolled online for hours), unsure what’s actually worth it… you’re not alone.
As we settle into fall routines—new schedules, new commitments, and that back-to-school feeling—even adults start to reevaluate their habits and health goals. For many, that includes wondering:
“Should I be taking supplements? If so, which ones? And how do I know what’s safe?”
This guide will help you feel empowered, not overwhelmed, when it comes to supplements—rooted in functional nutrition, not hype.
The Real Story Behind Supplements
Let’s start with a hard truth: supplements are not regulated like medications.
While the FDA oversees manufacturing standards in a limited way, they do not test or approve dietary supplements before they go to market. That means:
Companies don’t have to prove effectiveness before selling
Ingredient sourcing and dosing can be inconsistent
Some products are contaminated—or simply ineffective
And with the rise of wellness marketing, there’s a lot of noise (and pressure). One week it’s magnesium for sleep. The next, it’s berberine for weight loss. It’s no wonder people feel skeptical—or give up altogether.
Here’s what I want you to know: Supplements can be powerful tools—but they are not magic pills. And they’re certainly not a substitute for sleep, nourishment, hydration, movement, or stress support.
What Matters Most—How to Evaluate a Supplement Brand
When you’re looking at a supplement bottle (or shopping online), here’s how to separate the solid choices from the flashy noise.
Ingredient Sourcing
Where are the ingredients grown or harvested? Soil quality matters for nutrient density.
Are ingredients synthetic or whole-food based? Not all synthetics are bad—but they must be bioavailable.
Do they use fillers, artificial colors, or hidden additives? These can interfere with absorption or trigger sensitivities.
Look for brands that prioritize purity and potency over bulk and flavor.
Quality & Safety
Is the product third-party tested? This ensures the label matches what’s actually in the bottle.
Do they follow GMP (Good Manufacturing Practices)? This is a baseline safety and cleanliness standard.
Are certifications or lab results available? Transparency = trust.
Never hesitate to contact a brand and ask about testing, certifications, or sourcing.
Research & Transparency
Are dosages evidence-based? Many supplements under-dose key nutrients or overdo them.
Are scientific references available? Not every product needs 10 studies behind it, but clear logic should guide formulation.
Are labels clear and honest? “Proprietary blends” are ok as long as it says what’s in it. But it's still ok to question.
A good brand wants you to understand what you’re taking—and why.
What I Tell My Clients
Supplements aren’t good or bad—they’re just tools. And like any tool, they’re only helpful if they’re the right match for the job.
That’s why inside every one of my services, we carefully consider:
Your symptoms
Your history
Your medications and sensitivities
Your goals
Any available lab markers (which aren't required, btw)
And your ability to be consistent (because more is not always better)
Personalization matters. I don’t recommend products I wouldn’t give to my own family.
My rule of thumb?
Quality, not quantity. A few well-chosen supplements, taken consistently, often outperform a cabinet full of trends.
“But I Heard…” — Let’s Clear Up a Few Things
“Natural means safe.” Not always. Many natural compounds interact with medications or affect sensitive systems. Even herbs can have side effects or contraindications.
“More is better.” Nope. More magnesium won’t always help sleep. More probiotics won’t always fix your gut. Your body has a threshold—more can mean waste, imbalance, or even additional symptoms.
“I eat healthy, so I don’t need supplements.” That’s a great start—but soil depletion, stress, medication use, age, and gut absorption can all affect your nutrient needs. Sometimes food isn’t quite enough.
“If it’s on Amazon, it must be good.” Unfortunately, not always. There have been reports of counterfeit or expired products sold through third-party sellers. Always verify the source—buy directly from the brand or through trusted practitioners.
Want to Know What You Actually Need?
Let’s clear the confusion together. In every Essentially Healthy service, we explore which supplements (if any) truly support your body—based on symptoms, labs, your personal health history, and your current season of life.
Using the “Deficiency to Sufficiency” framework I was trained in through the Functional Nutrition Alliance, I help you identify what your body may be missing—and how to restore balance gently and strategically.
If you're just looking for a place to start, check out the Products page on my website. I’ve curated a short list of trusted sources and high-quality supplement lines that meet the standards I use with my own clients (and family).
Because when it comes to supplements, quality and clarity matter more than quantity.
The right supplements should support the work your body is already doing—not replace it. Start with what matters, and let the rest be simple.