Safe Supplement Shopping: Savvy Strategies for Smart Choices
Peek into my home medicine cabinet. For a deeper dive check out the Well Nest Membership~ I’ll share even more about my favorite products and companies and what you want at home for a great basic first aid non-urgent medical cabinet.
How to Safely Choose Quality Supplements: Your Complete Guide
With countless supplement companies flooding the market today, finding safe, high-quality products can feel overwhelming. Poor choices can waste your money or even harm your health. Have you heard the story of the septic guy who could still read the C on the Centrum multivitamin? Don’t waste your time and money.
This guide will help you navigate supplement safety and make informed decisions for your wellness journey.
Why Supplement Safety Matters More Than Ever
The supplement industry has exploded in recent years, but not all products are created equal. Many supplements contain harmful fillers, wrong doses, or even dangerous contaminants. Some can interfere with your other medications or cause unexpected side effects. Some prescription medications need to be accompanied by supplements to reduce side effects. Learning to choose wisely is essential for you and your family’s health and safety.
Start With Professional Guidance
Your first step toward supplement safety should be finding a trusted healthcare provider. A Naturopathic Doctor can help you understand which supplements you actually need and guide you toward quality brands. They can also check for interactions with any medications you're taking. One of the key services I offer patients is a review of supplements and medications.
It is extremely concerning how often people weren’t given adequate time to have their questions answered with new prescriptions. (& who takes the time to read the whole hand out?)
There is important information about potential supplement interactions that people need to know. For instance, statins should only come with a CoQ10 prescription, this also applies to red rice yeast for cholesterol reduction. Antibiotics should have a gut repair plan and probiotic information for the clean up phase afterwards.
Don't guess about what your body needs. Professional guidance helps you avoid wasting money on supplements you don't actually need and keeps you safe from dangerous combinations. Look for a healthcare provider who understands both supplements and medications, knows how to check for interactions between them, and has experience with herbal medicine. This kind of knowledgeable practitioner is one of the best investments you can make for your supplement safety and overall health.
Choosing good quality companies means you can be sure your family is getting what’s on the label, and nothing extra.
Ask what each one is for, how long you should take it and what benefits, or side effects to look for. My patients get frustrated as I often under prescribe, but sending you out with a whole pile of supplements or pills without addressing root cause and helping you plan a path forward is simply business. I’m here to help you really, deeply, sustainably heal. This is real medicine.
How to Read Supplement Labels Like a Pro
Learning to read between the lines on supplement labels is crucial for supplement safety. Here's what to look for:
Check the Ingredient List Carefully
Look for short, simple ingredient lists
Avoid products with many unnecessary fillers
Watch out for common problematic ingredients like artificial colors and preservatives
Want the inside scoop on what's really in Dr. Jen's medicine cabinet? Check out her special supplement safety video in the Well Nest Membership.
Understand Common Fillers (Excipients)
Many supplements contain fillers to help with manufacturing. Some common ones include:
Magnesium stearate (generally safe but check the source)
Microcrystalline cellulose
Silicon dioxide
Stearic acid
While these aren't always harmful, quality companies use fewer fillers and source them carefully.
Look for Third-Party Testing
Quality supplement companies test their products through independent labs. Look for certifications that verify:
Purity and potency
Heavy metal testing
Contamination screening
GMO testing
Wait, is that one of those generic ibuprofen? Honey listen, if you’re taking pain relief indefinitely in your weekly array, you definitely need to find some other help. There’s risks to that, make sure you have your antioxidant and glutathione support on hand, and search out that underlying cause that needs addressing…
Choosing the Right Forms of Key Nutrients
Not all forms of vitamins and minerals work the same way in your body. Here are the best choices for supplement safety:
B Vitamins: Choose Active Forms
B12: Look for methylcobalamin, adenosylcobalamin, or hydroxycobalamin (avoid cyanocobalamin)
Folate: Choose methylfolate or folinic acid (never folic acid)
B6: P5P (pyridoxal-5-phosphate) is the active form
Some people do better taking individual B vitamins instead of a B-complex supplement, which often contains unbalanced amounts, either too much or too little of specific B vitamins and can actually make you feel worse.
Why This Matters for MTHFR
About 40% of people have a genetic difference called MTHFR that makes it harder to process synthetic vitamins. It also can result in higher requirements for folate or B12, but resist the urge to prescribe only based on genetic results as that’s also incomplete.
Note: If you have MTHFR, synthetic B vitamins in energy drinks and cheap supplements can actually make you feel worse, causing:
Fatigue and brain fog
Anxiety and depression
Headaches
Frequent illness
If you experience these symptoms after taking supplements, consider MTHFR testing or check with your Naturopathic Doctor or Functional Medicine Doctor.
Red Flags: Energy Drinks and Synthetic Vitamins
Popular energy drinks like Celsius may seem healthy, but they pose supplement safety risks, especially for people with MTHFR. These drinks often contain:
Massive doses of synthetic B vitamins (1000-5000% daily values)
High caffeine content (150-300mg per can)
Multiple stimulants that can overstimulate your nervous system
Warning Signs You're Having Problems:
Feeling tired even after consuming energy drinks
Headaches, anxiety, or feeling "wired but tired"
Depression or trouble thinking clearly
Getting sick more often
I know you know better than that.
My other top 2 favorite supplements: Magnesium & Fish Oil
Magnesium: Different Forms for Different Needs
(Magnesium could really be it’s own blog) In general I do believe everyone can benefit from magnesium. I love a good Epsom salt bath as much as the next girl, and use a topical magnesium cream that really helps me, even though research suggests topical magnesium may not significantly increase tissue levels. Beyond supplementation, I always encourage patients to enjoy high magnesium foods regularly, top favorites include
Spinach
Leafy greens
Black Beans
Avocados
Dark Chocolate
Also a good magnesium supplement can really do the trick! Ever wonder what makes the brightest white of fireworks? One of the key ingredients is magnesium (& some gun powder obvs). Taking a magnesium supplement when you’ve been deficient can feel like a spark. Unfortunately, because of farming practices soil magnesium & other minerals are now often deficient in the standard American diet.
There are many different forms of magnesium, here is a quick summary:
Citrate or malate: Good for muscle relaxation (may cause loose stools)
Threonate: Best for brain health and memory (MagMind by Jarrow is a good one)
Glycinate: Gentle on digestion, good for detox support, one of the most common I recommend
Fish Oil: Quality Indicators
Mercury tested (Nordic Naturals is a trusted brand)
No added soy oil (?)
Non-GMO and sustainably harvested
Organic when possible
Nordic Naturals is a trusted brand, comes in capsules, liquid and various forms with higher levels of DHA etc. I give my dog Carlson’s liquid (unflavored). Seroyal has good quality fish oil, and supplements and there are many other great brands for fish oils.
I do not recommend COSTCO vitamins or fish oil. If you read the label you will see added soy oil and other unnecessary ingredients. Always look on the bottle for non-GMO and sustainable fishing practices.
Using a liquid form of fish oil allows for higher doses, for example I can give my dog 3 teaspoons (+/- 3,000 mg) and that’s easier than getting her to take 3-6 caps (if caps are 500mg each).
Pro-tip: Putting the caps in the freezer can help with taste and digestion, and reduce fish flavored burps. ew. I Recommend any fat soluble vitamins be enjoyed with food &/or fats. This includes fish oil, Vit, A, D, E, K.
Specific vs. General Supplements
Choose targeted supplements over "kitchen sink" multivitamins. While some nutrients work better in synergy together (like calcium, vitamin D, K2, and boron), many pre-blended multivitamins contain tiny amounts of many things and may not adequately address your specific needs.
Remember: Whole foods are still the best multivitamin. Leafy greens, quality meat, whole grains, nuts, seeds, and seafood provide nutrients in forms your body recognizes and uses easily.
The amazing abundance at our local grocery store. March 2021
Choosing the Right Form: Powders, Pills, and Liquids
The form of your supplement matters just as much as what's inside it. Each delivery method has unique benefits and considerations for supplement safety and effectiveness.
Powders: Maximum Flexibility
Advantages:
Easy to adjust doses for your specific needs
Often contain fewer fillers and binding agents
Mix well with smoothies or water for better absorption
Cost-effective for daily use
Great for people who have trouble swallowing pills
Things to watch for:
Some powders contain artificial flavors, sweeteners, or colors
Check for clumping agents that might indicate moisture problems
Store properly to prevent contamination
Measure carefully for consistent dosing
Best for: Protein powders, greens blends, magnesium, vitamin C, and probiotics.
Capsules and Pills: Convenience with Caution
Advantages:
Precise, consistent dosing every time
Easy to travel with and take on-the-go
Protect sensitive nutrients from light and air
Less taste issues for unpalatable supplements
Considerations for supplement safety:
More likely to contain fillers and binding agents
Some people have trouble digesting hard tablets
Capsule materials vary (gelatin vs. vegetarian options)
Enteric coatings may contain synthetic materials
Pro tip: Vegetarian capsules made from plant cellulose can be easier to digest than gelatin capsules, especially for people with sensitive stomachs or vegetarians.
Liquid Forms and Tinctures: Fast Absorption
Advantages:
Absorbed quickly through the digestive system
Easy to adjust doses drop by drop
Great for people with digestive issues
Often more bioavailable than pills
Important safety considerations:
Require preservatives to prevent spoilage
Alcohol-based tinctures may not be suitable for everyone
Can degrade faster than solid forms
May contain glycerin or other liquid carriers
Best choices: Look for tinctures made with organic alcohol or glycerin, stored in dark glass bottles to protect from light degradation.
The Hidden Dangers of Chemical Extraction Methods
Here's something most supplement companies won't tell you: how they extract the active compounds from plants can significantly impact supplement safety. Many manufacturers use harsh chemical solvents that can leave harmful residues in your supplements.
Chemical Solvents to Avoid
Hexane extraction is commonly used for botanical extracts because it's cheap and effective. However, hexane is a petroleum-derived neurotoxin that can:
Damage your nervous system over time
Cause headaches and dizziness
Accumulate in fatty tissues
Disrupt hormone function
Other problematic solvents include:
Acetone (nail polish remover ingredient)
Methanol (wood alcohol)
Chloroform (formerly used as anesthesia)
Various petroleum-based chemicals
The Label Loophole
Here's the concerning part: Companies are not required to list extraction solvents on supplement labels. You might be consuming these chemicals without knowing it, thinking you're taking a "natural" product.
Safer Extraction Methods to Look For
Water extraction: The gentlest method, though not suitable for all compounds. Look for terms like "water-soluble extract."
CO2 extraction: Uses carbon dioxide under pressure to extract compounds. This method leaves no chemical residues and preserves the integrity of delicate nutrients.
Ethanol extraction: Uses food-grade alcohol, which evaporates completely when done properly. Look for "alcohol-free" final products.
Cold-pressing: Mechanical extraction without heat or chemicals, perfect for oils and some plant compounds.
How to Protect Yourself
Research the extraction methods used by your supplement companies
Look for certifications like "solvent-free" or "chemical-free extraction"
Choose companies that voluntarily test for residual solvents
When in doubt, contact the manufacturer directly to ask about their extraction processes
Red flag: If a company won't disclose their extraction methods or seems evasive about the topic, consider that a warning sign for supplement safety.
Pineapple, powerhouse. Taken between meals the bromelain has anti-inflammatory properties, as well as oodles of vitamins. Beef liver = complete super food.
High-Potency Whole Food Options
Consider nutrient-dense whole food supplements that bypass extraction concerns entirely:
Oyster supplements: Rich in zinc and B vitamins, minimally processed
Liver capsules: Packed with bioavailable nutrients, freeze-dried to preserve quality
Organ meat blends: Concentrated nutrition from grass-fed sources
Fermented foods: Pre-digested plus beneficial bacteria
These options often provide better supplement safety and absorption than synthetic alternatives while avoiding the chemical extraction issue altogether.
Important Safety Warnings
Supplements Requiring Extra Caution (these are only some examples please talk with your Doc):
SAMe: Depending on your snps and temperament this could be super helpful or a nightmare.
St. John's Wort: Never combine internal use with prescription antidepressants. When using topically be aware that it can cause photosensitivity and increase risk of sunburn on the area.
Focus-enhancing supplements: Don't combine multiple products targeting acetylcholine or other neurotransmitters without supervision.
A Real-Life Example: Why Professional Guidance Matters
Here's a story that perfectly illustrates why you should never combine supplements and medications without professional oversight. I had a patient whose well-meaning approach to brain health was damaging his marriage. He had convinced his medical doctor to prescribe Aricept, a medication that increases acetylcholine levels in the brain to help with memory and cognitive function. That Doc did not ask about other supplements nor monitor the patient. I had to do some digging to sort things out when she finally called me distraught at his behavior.
Here's where things went wrong: He decided to boost his results by adding several supplements that also increase acetylcholine production. The combination created a "double whammy" effect. Instead of feeling sharper and more focused, he became irritable, aggressive, and frankly started acting like a real jerk to his wife. His nervous system was completely overstimulated and neither of them could find their calm.
The good news? Once we identified the problem and adjusted his protocol, he calmed down significantly and became much more like himself again. His wife was relieved, and he learned a valuable lesson about supplement safety.
This story highlights a crucial point: More isn't always better, and combining multiple products with the same mechanism of action can be dangerous. Always inform all your healthcare providers about every supplement you're taking, even if it seems harmless. Your marriage might depend on it!
For the record I do like nootropics, these are supplement combinations to support brain health. (see Brain blog for more info) A product like Nooceptin or Quick Brain Nootropic by Life Extension are great examples.
Timing and Dosing Considerations:
Smaller people need smaller doses
Take with or away from food as directed
Use higher doses for acute issues, lower for chronic support
Discontinue immediately if you experience concerning symptoms
Avoiding Dangerous Products
Stay away from supplements sold on Amazon or imported products with questionable origins. These products have been found to contain:
Pharmaceutical drugs not listed on labels
Heavy metals like lead and mercury
Dangerous additives
Incorrect doses of active ingredients
This represents a serious supplement safety concern that could harm your health. Also supplements like probiotics which require cold storage may not have had proper care in an amazon warehouse.
There are increasing concerns about the numbers of additives and preservatives added to our food and medicine. Please be aware that the science is always changing. This is one of the (many) reasons I adore botanicals, with hundreds if not thousands of years of experience behind them. When possible, please choose the simplest more direct route to supplements.
Quality matters
The $451.7 billion global nutraceutical market continues expanding at 4.7% annually, Global Market Insights supported by aging demographics, preventive health focus, and growing acceptance of functional medicine approaches. Professional recommendations can help you find quality products and buying from reputable sources can ensure you’re getting what you pay for.
Don't Suppress Important Symptoms
Supplements should support your health, not mask important warning signs. For example:
Blood pressure herbs can be helpful, but you still need to address root causes like stress, dehydration, or hormone changes. Blood pressure can be an important symptom that bears further investigation, not simply medicating to lower.
Sleep aids can help temporarily, but chronic insomnia needs investigation.
If you find you are needing more than the suggested dose of any supplement, please consult a trusted healthcare provider.
The Reality of Supplement Compliance: Making It Work for You
Let's be honest: the best supplement in the world won't help you if you don't take it consistently. Supplement safety includes choosing forms you'll actually use regularly. I always ask patients if they have trouble swallowing pills or if there are tastes they can’t stand (like licorice, some folks really have an opinion about it!)
Matching Form to Your Lifestyle
Morning routine people: Powders mixed into smoothies or coffee can work well. You can prepare everything the night before for busy mornings.
Always on-the-go: Capsules are your friend. Pre-portion weekly doses in a pill organizer to make it foolproof.
Sensitive stomach: Liquid forms or powders taken with food often cause fewer digestive issues than pills on an empty stomach.
Forgetful types: Consider fewer, more comprehensive supplements rather than a complex routine. Sometimes taking three good supplements consistently beats taking ten sporadically.
Building Sustainable Habits
Start small: Add one new supplement at a time to avoid overwhelming yourself
Link to existing habits: Take supplements with meals you never skip
Use visual reminders: Keep supplements where you'll see them daily
Track your progress: Note how you feel to stay motivated about consistency
Creating Your Supplement Plan
Every supplement should have a clear purpose. Ask yourself:
What specific health goal am I targeting?
How will I know if it's working?
How long should I take this?
What are the potential side effects?
What form will I actually take consistently?
Building Trust with Supplement Companies
Research the company's testing practices and extraction methods
Look for transparent labeling and willingness to answer questions
Check for third-party certifications and solvent testing
Read customer reviews from verified purchasers
Stick with companies that have good reputations for supplement safety
Choose companies that voluntarily exceed FDA minimum requirements
Ask these questions before trusting any supplement company:
Do they test for residual solvents from extraction processes?
Can they provide certificates of analysis for their products?
Where do they source their raw materials?
What extraction methods do they use?
Do they have third-party verification of potency and purity?
Advanced Supplement Safety Strategies
Rotation and Cycling
Don't take every supplement every day forever. Your body can build tolerance to certain compounds, and some nutrients can accumulate to harmful levels. There’s a wild urban legend about a man who drank orange juice every day at the orange juice factory, until he retired and then developed scurvy as his body was so used to very high levels of Vitamin C daily. (!)
Consider:
Taking breaks from fat-soluble vitamins (A, D, E, K) periodically
Rotating between different adaptogenic herbs monthly or seasonally
Using acute supplements only when needed, not as daily habits
Giving your liver periodic breaks from processing supplements
Quality Storage Practices
Proper storage protects supplement safety and potency:
Store in cool, dry places away from direct sunlight
Keep bottles tightly sealed to prevent moisture and oxidation
Don't store supplements in bathrooms or cars where temperature fluctuates
Check expiration dates regularly and dispose of expired products safely
Consider refrigerating probiotics and certain oils for maximum freshness
Interaction Awareness
Some supplement combinations can be dangerous:
Blood-thinning herbs (like ginkgo) with prescription anticoagulants could slow clotting times and cause problems
High-dose calcium long-term can interfere with iron absorption or contribute to calcification of inflamed tissues
Zinc may need copper supplementation when taken long-term
Multiple stimulating herbs creating excessive nervous system activation
Thyroid medications can interfere with many other meds and should be taken separately
When to Seek Professional Help
Contact a healthcare provider if you experience:
Unexpected side effects from any supplement
Worsening symptoms while taking supplements
Questions about interactions with medications
Confusion about what supplements you actually need
Remember: More isn't always better. Taking too many supplements can be just as harmful as taking too few.
Your Path Forward
Choosing quality supplements doesn't have to be complicated. Focus on these key principles for optimal supplement safety:
Start with professional guidance
Learn to read labels carefully
Choose active forms of nutrients
Stick with trusted, tested brands
Listen to your body's responses
Use supplements to enhance, not replace, a healthy diet
Quality supplements can be valuable tools for supporting your health when chosen wisely. By following these guidelines, you'll make informed decisions that truly benefit your wellbeing while avoiding potentially harmful products.
Take action today: Find a qualified healthcare provider, research one supplement you're currently taking, and commit to prioritizing supplement safety in all your future choices. Your body will thank you for the investment in quality and safety.
