The Ultimate Guide to Choosing the Right Supplements: What You Need to Know

If you’re anything like me, you’ve probably tried countless supplements in an attempt to heal your acne, balance your hormones, improve your gut health, or something else entirely. I know how frustrating it can be to spend your hard-earned money on a supplement that promises the world but ends up doing absolutely nothing. I’ve been there, too. I’ve tried everything, from pills to powders, in my quest for clearer skin, balanced hormones and a happy, healthy gut. And after years of trial and error, and a diploma in Nutritional Therapy in the bag, I’ve learned a few things.

“I know how frustrating it can be to spend your hard-earned money on a supplement that promises the world but ends up doing absolutely nothing. I’ve been there, too”

Since deciding to study Nutritional Therapy, I’ve gained a much better understanding of how supplements work—and, more importantly, how to choose the right ones. What I’ve realized is that when it comes to supplements, there are actually a lot of factors that need to be taken into account when deciding which supplement is right for you.

One interesting point to note is that supplements in the EU are regulated as food products, not drugs or medicines. This means that they are subject to food safety laws, not pharmaceutical laws, which means anyone can buy pretty much any supplement over the counter without much oversight.

While that gives us a lot of freedom, it also comes with some risks. Not all supplements are created equal, and taking the wrong ones—or even the right ones in the wrong way—can have negative consequences. That is why seeking professional advice is essential to ensure that supplements are both safe and appropriate for your personal needs.

“Not all supplements are created equal, and taking the wrong ones—or even the right ones in the wrong way—can have negative consequences. ”

So, let’s dive into what I wish I knew before I started my supplement journey.

The Factors That Affect Supplement Effectiveness

When I first started taking supplements, I didn’t give much thought to how or why they worked. I just assumed that if I took them, I’d see results. But as I’ve learned more, I’ve realized that the effectiveness of a supplement depends on several factors.

1. The Form of Administration (Pills, Liquids, Sublingual)

Not all supplements are absorbed by your body in the same way, and the form they come in can have a significant impact on how well they work. For example:

• Pills or Capsules: These are the most common form of supplements, but they often need to go through your digestive system before they can be absorbed. This means that your stomach acid and gut health play a role in how well your body can break them down and use them.

• Enteric-Coated Supplements: Enteric coating is a special layer on some pills or capsules that protects the supplement from stomach acid, allowing it to reach the small intestine before being absorbed. This is especially important for certain types of supplements, like probiotics or fish oil, that could be damaged or broken down by stomach acid before they have a chance to be absorbed.

• Powdered Supplements: These are generally absorbed quicker than pills or capsules. When you mix a powder with water, you’re essentially turning it into a liquid form, which can be absorbed faster by the digestive system. This is especially true for products like protein powders or greens powders, which are typically designed to be consumed in liquid form. Powders also offer flexibility in dosage, and they’re an excellent option for those who struggle with swallowing pills.

• Chewable Supplements: These have recently gained popularity as they mimic little sweets and are often easier to take, especially for people who have difficulty swallowing pills or for children. While chewable supplements are generally absorbed similarly to tablets, they may have added sugars or artificial sweeteners. Additionally, they often contain a lower dose of nutrients than pills or capsules which could mean you need to take more of them to achieve the desired effect. It’s important to check the dosage to ensure you're getting the right amount of the active ingredient.

• Liquids: Liquids are often absorbed faster because they don’t have to be broken down in the stomach. They’re usually a good option if you have trouble digesting pills or if you need faster absorption (think: liquid magnesium for better sleep).

• Sublingual (under the tongue): This is a more direct route into your bloodstream, bypassing the digestive system altogether. Supplements like vitamin B12 are often taken this way, as they’re absorbed directly through the mucous membranes in the mouth, which can make them more effective for certain individuals.

The form in which a supplement is administered plays a significant role in how effectively your body can absorb and utilize it. Whether it's a pill, enteric-coated tablet, liquid, or powder, each form has its pros and cons based on factors like ease of use, absorption rates, and digestive considerations. For instance, enteric-coated supplements can be beneficial for those with sensitive stomachs, while liquid forms may offer quicker absorption. Understanding these differences and choosing the right form for your needs is an essential step in ensuring you're getting the most out of your supplements. This is why working with a professional is so important—they can help guide you toward the best forms of supplementation based on your individual needs and health goals.

“The form in which a supplement is administered plays a significant role in how effectively your body can absorb and utilize it. ”

2. Dosage: The Right Amount Matters

One of the most important factors that affect supplement effectiveness is the dosage. Taking too little of a supplement may not provide enough of the active ingredient to have any noticeable effects, while taking too much can overwhelm your system and potentially cause side effects. The recommended dosage for each supplement varies depending on factors like age, sex, health status, and specific health goals.

For example, vitamin D has a recommended daily dosage range, but some individuals may need higher doses if they have low levels or are at risk of deficiency. On the other hand, taking excessive amounts of certain vitamins, like vitamin A or iron, can lead to toxicity and adverse health outcomes. The form of the supplement can also affect the dosage—some forms may be more potent or bioavailable than others, meaning you might need less of that form to achieve the same effects.

It’s essential to find the right balance by following the recommended dosage or consulting a professional to ensure you’re not under- or over-supplementing. A nutritional therapist or healthcare provider can help you determine the most effective dose based on your specific needs and health conditions, ensuring you get the full benefit of your supplements.

3. Your Gut Health & Digestive Capabilities

Here’s something I didn’t realize until I started studying nutritional therapy: even if you’re taking the best supplements on the market, they won’t do you any good if your body isn’t able to absorb them properly.

Your body's ability to absorb nutrients can be influenced by a variety of factors, including the health of your digestive system. For example, if you have low stomach acid, which is common with conditions like acid reflux or when you’re over 50, your ability to properly digest and absorb nutrients from supplements can be impaired. Stomach acid plays a crucial role in breaking down supplements, especially minerals like calcium, magnesium, and zinc, so without it, your body may struggle to absorb them effectively.

Gut health also plays a massive role in absorption. A healthy gut lining allows your body to absorb nutrients efficiently, while conditions like leaky gut, IBS, or inflammatory bowel diseases (IBD) can compromise nutrient absorption. If your gut microbiome is out of balance, it could impact how well your body utilizes supplements, especially when it comes to vitamins, minerals, and even amino acids.

Your digestive enzymes are another piece of the puzzle. These enzymes are responsible for breaking down food and supplements so that your body can absorb them. If you're deficient in certain enzymes, which can happen due to stress or age, it could affect your ability to get the full benefit of your supplements.

This is one reason why your supplements might not working effectively — you must ensure that your digestive system is functioning optimally so that the nutrients can be delivered to where they're needed in your body. Seeking professional guidance from a nutritionist or healthcare provider can help address any underlying issues with digestion, and help you select the right supplements for your individual needs and absorption capabilities.

“Your body’s ability to absorb nutrients can be influenced by a variety of factors, including the health of your digestive system”

4. Bioavailability (How Well the Body Can Use It)

Bioavailability refers to how much of a supplement your body can actually absorb and use. Some supplements are more bioavailable than others, meaning your body can absorb and utilize them more efficiently. Bioavailability can vary significantly depending on the type of nutrient, how it’s processed, and what form it's in. Essentially, not all supplements are created equal when it comes to how effectively they are absorbed into the bloodstream.

The effectiveness of a supplement often depends on what it’s chelated (bound) to. Chelation is the process where a supplement is attached to another molecule, often to increase its stability and absorption. Some chelated forms are more bioavailable because they are more easily absorbed through the intestinal wall.

Take magnesium as an example. Magnesium comes in several different forms, and each one has varying levels of bioavailability—meaning your body may absorb some forms better than others.

• Magnesium Oxide: This is one of the most common and least expensive forms of magnesium found in supplements. While it contains a high amount of magnesium by weight, it has relatively low bioavailability. This means that your body can only absorb a small percentage of the magnesium it contains. Magnesium oxide often works as a laxative because it doesn’t fully absorb, so it can have a strong effect on the digestive system but may not be as effective for long-term supplementation.

• Magnesium Citrate: Magnesium citrate is a more bioavailable form of magnesium. It’s magnesium bound to citric acid, which enhances its absorption in the digestive tract. As a result, magnesium citrate is often recommended for individuals who need a more effective magnesium supplement, especially for muscle relaxation or improving sleep. It’s better absorbed than magnesium oxide, but it may still cause some digestive discomfort in higher doses, particularly for people with sensitive stomachs.

• Magnesium Bisglycinate: This form of magnesium is even more bioavailable. Magnesium bisglycinate is a magnesium molecule that’s bound to glycine, an amino acid that helps the magnesium pass through the digestive system more efficiently. Because of this, magnesium bisglycinate is highly absorbable and is often considered one of the best forms for supplementation. It’s gentler on the digestive system, meaning it’s less likely to cause side effects like diarrhoea, and it tends to be the most effective for replenishing magnesium levels in the body.

As you can see, bioavailability plays a huge role in how effective a supplement can be. However, not all supplements are created with the same level of consideration for bioavailability, and taking the wrong form can lead to ineffective results. This is another reason why it’s  important to seek professional guidance when supplementing— a nutritional therapist can help you understand which forms are best for your body, ensuring you get the most benefit out of your supplements.

“Not all supplements are created equal when it comes to how effectively they are absorbed into the bloodstream. ”

5. The Extra Stuff (Excipients and Fillers)

Have you ever looked at the ingredient list on a supplement bottle and wondered what all those weird words are? Those are the excipients, which are inactive ingredients used to bind, preserve, or bulk up the product. These might include artificial colours, preservatives, sweeteners, or other chemicals that aren’t the active ingredients but are added to make the supplement easier to produce or consume. While these ingredients are often considered safe in small amounts, they may not be ideal for everyone, especially if you have sensitivities, allergies, or gut issues. Some excipients, like certain binders or fillers, can even hinder nutrient absorption or cause digestive discomfort.

It’s important to remember that just because a supplement is available over-the-counter doesn’t mean it’s entirely safe for everyone. The quality of supplements can vary greatly, and cheaper supplements may contain more of these unnecessary additives or lower-quality ingredients. A nutritional therapist can help you navigate the ingredients list, ensuring that the supplements you take are clean, effective, and suited to your health needs, without unnecessary additives or fillers that could hinder your progress.

“It’s important to remember that just because a supplement is available over-the-counter doesn’t mean it’s entirely safe for everyone.”

The Dangers of Some Supplements: Risks You Need to Be Aware Of

It’s easy to assume that all supplements are safe since they’re sold over the counter. But the reality is, some supplements can be harmful, especially if they’re taken in the wrong doses. While supplements can be an effective tool in improving health, it's crucial to understand that they are not without risks. Many supplements, especially when taken in excess, can have side effects, and some may even cause negative interactions with prescription medications or other health conditions. This is why professional guidance is so important when incorporating supplements into your routine.

For example, certain supplements, like vitamin A, can become toxic if taken in large amounts over time. Excessive intake of vitamin A, particularly in its preformed version (retinol), can lead to serious health issues, including liver toxicity and bone fractures. It's essential to stay within a safe therapeutic range when taking any supplement, especially those with a narrow margin between therapeutic and toxic doses. That’s one reason why seeking professional help when supplementing is essential

But the dangers don’t stop there. Supplements can also interfere with prescription medications, which could potentially alter their effectiveness or cause unwanted side effects. For instance:

• Vitamin K can interfere with blood-thinning medications like warfarin. This interaction can reduce the effectiveness of the medication, increasing the risk of clotting.

• St. John's Wort, a commonly used supplement for mood regulation, can interact with medications used to manage depression, birth control pills, blood thinners, and even HIV medications. It can cause these drugs to work less effectively, which can lead to dangerous health outcomes.

• Magnesium supplements, while great for relaxation and sleep, can interact with certain medications, like diuretics, blood pressure medications, or antibiotics, impacting their absorption or effectiveness.

It's not just prescription drugs that can be affected—over-the-counter medications and herbal remedies can also interact with supplements. This is where the knowledge of a qualified nutritional therapist or other health professional becomes invaluable. Nutritional therapists are trained to understand these interactions and will take into account all the medications you're taking before recommending supplementation.

Even if a supplement seems harmless or is touted as “natural,” interactions with prescribed medications can lead to serious consequences. That's why it’s essential to consult with a professional who can look at your entire health picture, including your medications, before recommending a supplement regimen.

By getting professional advice, you can avoid these risks and feel confident that you’re choosing supplements that will work synergistically with your body and any current treatments.

“While supplements can be an effective tool in improving health, it’s crucial to understand that they are not without risks”

Is Expensive Always Better?

This is where it gets tricky. Sometimes, like with skincare or other wellness products, spending a little more on a supplement can actually be worth it. Higher-quality supplements often contain better ingredients, are more bioavailable, and come from reputable manufacturers.

Think about it: Just like you wouldn’t buy cheap skincare products with harmful chemicals, sometimes investing in a higher-quality supplement can give you better results in the long run. If you’ve ever bought a cheap supplement and felt like it didn’t do anything, that might be because the cheaper options often contain fillers, have lower-quality ingredients, or lack the bioavailability needed for your body to absorb them.

In the end, I’m not saying that you have to break the bank on supplements, but I do recommend prioritizing quality over price. A higher-quality supplement might cost a little more, but it’s likely to be much more effective.

“Just like you wouldn’t buy cheap skincare products with harmful chemicals, sometimes investing in a higher-quality supplement can give you better results in the long run”

Conclusion: The Importance of Professional Guidance in Supplementation

As you can see, when it comes to supplementation, there's much more than meets the eye. Factors like how the supplement is administered, its bioavailability, and even the extra ingredients it contains all play a role in determining its effectiveness. It's not as simple as picking up any bottle from the shelf and hoping it will solve your problems. Supplements can be powerful tools to support your health, but they must be used wisely and with knowledge.

This is why seeking the help of a professional, such as a Nutritional Therapist, can be so beneficial. Unlike over-the-counter advice, professionals take a more personalized approach. They can help you understand not just what supplements to take, but how to take them and why they will work for your specific needs. A professional will also consider factors like your diet, lifestyle, and digestive health, ensuring that the supplements you’re taking are appropriate for you and being absorbed properly by your body.

Furthermore, professionals are trained to assess potential interactions between supplements and medications or conditions you may have, preventing any unwanted side effects or inefficiencies. Since some supplements, like vitamin A or iron, can be toxic in high doses or have an upper safety limit, it's crucial to get the correct dosage that aligns with your unique requirements. A professional will ensure you're not over-supplementing or risking any harmful consequences.

In addition, the supplement market can be overwhelming—there’s a lot of misinformation out there, and not all supplements live up to their promises. A trained Nutritional Therapist will help you navigate this maze, so you’re only spending money on high-quality, effective supplements that are truly beneficial for your health.

Remember, supplementation isn’t about taking a magic pill; it’s about supporting your body in the right way, at the right time. So, before you start popping supplements, take a step back and consider reaching out to a professional who can help you make the most informed choices possible.

The goal is to create a long-term, sustainable health strategy—not a quick fix. And with the right guidance, you’ll be able to achieve better results, save time and money, and most importantly, support your body in the best way possible.

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