The Smarter Way to Supplement

How to choose products that are safe, effective, and truly worth your investment.

I recently read a New York Times article discussing the dark side of supplements. The author argued that many people are overusing supplements and may be exposing themselves to more risks than they realize. While I agree with this statement, it doesn’t tell the full story. When used in an intelligent and intentional way, supplements can be an effective tool for improving health outcomes.

However, any time you use an external substance to alter your biochemistry—whether over-the-counter or prescribed—unintended consequences can occur. Additionally, since nearly anyone can put a supplement on the market, there’s always a chance that the pill you’re taking doesn’t contain what the label claims. Rather than paint all supplements as dangerous, here are a few tips for how to safely choose a high-quality supplement that’s worth the investment:

1. Know why you’re supplementing.
   Many companies make appealing claims like “supports heart health” or “boosts the immune system,” but these are often marketing phrases rather than scientific ones. For example, coenzyme Q10 (CoQ10) is an antioxidant produced naturally in our cells. It’s also a popular supplement that has been shown to reduce all-cause mortality in individuals with heart failure. But does that mean everyone should take CoQ10 to support heart health? Not necessarily. If you already have sufficient CoQ10 levels, taking more may not produce a measurable effect. The money you spend on unnecessary supplements could be better directed toward something that aligns with your personal health goals.

2. Be aware of nutrient interactions, especially if you’re taking prescription drugs.
   Supplements can either enhance or interfere with the effects of medications. A well-known example is the herb St. John’s Wort. Saint John’s Wort is used to treat symptoms of mild to moderate depression, however when used in combination with anti-depressants you can put yourself at risk of serotonin syndrome--a potentially dangerous condition where excess amounts of serotonin build up in the brain. Always check with your healthcare provider or pharmacist before combining supplements with prescription medications.

3. Buy only from reputable companies that use third-party testing.
   Third-party verification ensures that what’s on the label is actually in the bottle, and that the product is free from contaminants. Trusted third-party testing organizations include ConsumerLab, NSF International, and USP (U.S. Pharmacopeia). Look for their seals on the label, or check the company’s website to request a Certificate of Analysis verifying product purity and potency.

4. Work with a qualified healthcare practitioner.
   A nutrition professional can help you determine whether a supplement is appropriate for your needs, and ensure that no harmful nutrient–drug interactions are present. In my clinical practice, I recommend professional-grade supplements and use lab testing when appropriate to guide decisions. I’m a big believer in “test, don’t guess.” Combining objective measurements with patient experience helps identify both the need for—and effectiveness of—a supplement, giving you confidence that your investment is worthwhile.