By Rachel Davies, Nutritional Therapist

The supplement industry is a bit of a minefield. You only have to open your social media or log in to your email to find yourself bombarded with products offering to transform your health… The latest magic pill, powder or gummy! Unfortunately there is still a lot of misinformation and exaggerated claims around supplements and knowing what to look for and whether supplements will actually work for you can feel overwhelming. 

From vitamins and minerals to herbal extracts and probiotics, the supplement market is booming with options. However, not all supplements are created equal. Some may contain ineffective doses, harmful additives, or lack quality control. When looking for supplements to support your health goals it is really important that you read the label and don’t just believe the ‘hype’ or celebrity endorsements.

Here are my top tips on what to look out for when choosing your supplements: 

1. Quality ingredients

When reading the label look out for ingredients that have research behind them and have proven efficacy for the condition you are seeking help for. Unfortunately there are lots of supplements with ingredients that are simply not fully tested and are likely to be a waste of your money. In fact, many companies also make it difficult to even find their ingredients list but when it comes to health, transparency is essential.

2. Pay attention to dosages

A high quality supplement should have quality ingredients at a dosage which has been proven to work. Lots of supplements, especially those bought in the supermarket or on the high street, have ingredients at dosages that will make little to no difference.

3. Avoid artificial additives and fillers

Poorer quality supplements will bulk out their product with artificial ingredients and fillers. Firstly, these are typically substances we don’t want to be putting into our body as they could actually be detrimental to our health. Secondly, they dilute the ingredients that are actually proven to work. Ideally, a quality supplement should be free from such additives.

4. Choose bioavailable forms of nutrients

Bioavailability refers to how readily available nutrients are for the body to absorb and use them. Vitamins and minerals come in different forms and some are more easily absorbed and ultilised than others. For example, methylcobalamin (a form of vitamin B12) is generally more readily absorbed than cyanocobalamin. 

At Extracted, their supplement blends are meticulously formulated using high-quality ingredients at dosages proven to be effective. They prioritise transparency, providing detailed information about each product’s ingredients on their website.

Other factors that can impact efficacy

• Supplements also need to be taken correctly and consistently to produce results. Some are best taken with food, while others should be taken on an empty stomach for example. Ensure you understand when and how to take supplements before starting any new regimen. Establishing a routine can be the difference between seeing results or not. I’ve written more about the importance of supplement consistency here, where I share practical tips on building a consistent routine to maximise effectiveness.
• How well your digestive system is working will also impact how effective supplements taken in pill, capsule or powder form are too. If you struggle with digestive symptoms you will likely have issues fully absorbing these nutrients so consider the formulation and whether it is suitable for you. You may need to look for a different supplement formulation such as sublingual drops whilst you work on improving your digestive health. A health care professional will be able to advise and support you with this. 
• It is important to stress that no supplement is superior to a balanced, whole-food diet and getting the food and lifestyle foundations in place first is key. However, quality supplements can fill nutrient gaps and meet specific needs that cannot be achieved through diet alone. The reality is that some individuals may struggle to meet their nutrient needs through diet alone due to factors such as poor soil quality, food processing, life stage or personal dietary restrictions. Quality supplements provide a helping hand for our mind and body to get back on top of our wellbeing and reach our health goals. 

Before taking any supplement, it’s important to consult with a healthcare professional, especially if you have pre-existing medical conditions or are taking any medications. Not all supplements are suitable for everyone, and certain combinations of nutrients or herbs may interact with medications or exacerbate health issues. They will also be able to guide you to the supplements that have better quality formulations and will actually help you towards your health goals. 

By focusing on quality ingredients, appropriate dosages, and bioavailability, and by taking them correctly and consistently, supplements can play a key role in supporting better health and wellbeing alongside a quality, whole-food diet. 

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This blog is written by Nutritional Therapist Rachel Davies. Rachel is registered with the BANT (British Association of Nutrition and Lifestyle Medicine) and the CNHC (Complementary and Natural Healthcare Council). She continually attends CPD training to further her expertise and keep abreast of the fast moving field of nutritional science.