How to Choose Supplements Wisely: A Doctor’s Checklist

Not all supplements are created equal: here’s how to separate science from sales.

Walk into any pharmacy or health store and you’ll be met with shelves full of vitamins, minerals, and miracle promises. It’s overwhelming, and unfortunately, not all supplements deliver what they claim. Some use poor-quality ingredients, ineffective doses, or unnecessary fillers that do more harm than good.

As a doctor, I’ve seen the best and worst of the supplement world. And I believe that if you’re investing in your health, you deserve formulas that are clean, effective, and evidence-based, not marketing fluff.

Here’s how I guide my patients in making smart choices.

What You Need to Know

A good supplement should do three things:

• Contain the right form of the nutrient.

• Deliver it in a dose that’s effective but safe.

• Come from a trusted source with quality testing and transparency.

Unfortunately, many products cut corners, using cheap ingredients that don’t absorb well, adding sugar or unnecessary colourants, or stuffing formulas with trendy ingredients at meaningless doses.

Here are some common pitfalls:

• Folic acid instead of active folate (e.g., Quatrefolic® or Magnafolate®)

• Cyanocobalamin instead of methylcobalamin for B12

• Ferrous sulfate for iron, which is harsh and poorly absorbed.

• Fish oil with low EPA/DHA content or unlisted ratios.

• “Proprietary blends” that hide how much of each ingredient is actually in the capsule.

Why It Matters

Supplements are not neutral, they can either support your health or waste your money (and sometimes worsen symptoms). I’ve seen patients feel worse after starting cheap multivitamins or iron formulas that trigger nausea or constipation.

When you choose a supplement that’s clinically formulated, with well-absorbed, bioavailable ingredients, you tend to feel a difference. That’s because the body can actually use what it’s given.

What You Can Do

Here’s my personal checklist for choosing a supplement:

1. Is the active ingredient clearly listed? Avoid vague blends or misleading labels.

2. Is the dose aligned with clinical research? More isn’t always better, but too little won’t help either.

3. Are the forms bioavailable? Look for words like “methylated,” “chelated,” or branded ingredients with clinical backing.

4. Is the company transparent about testing and sourcing? Ideally, products should be third-party tested and free of contaminants.

5. Does it meet your unique needs? Women over forty often need specific support: energy, hormones, gut health, inflammation, and bone density.

How We Do It

In our range, we use clinically assessed, highly bioavailable ingredients, like Ferrochel® iron, Quatrefolic® folate, LactoSpore® probiotics, and pure omega-3s with standardised EPA/DHA ratios. We cut the noise, avoid unnecessary additives, and focus only on what the body actually needs to feel better and function better.

Doctor’s Insight

I always tell my patients: supplements aren’t magic, but they are medicine when used properly. The best formulas are rooted in science, not trends. And the goal isn’t to take more, it’s to take what works.

When you choose well, you don’t just supplement. You support your system in doing what it’s designed to do, heal, balance, and thrive.

Disclaimer:
This article is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before starting any new supplement regimen.

References:

1. National Institutes of Health: Office of Dietary Supplements

2. Harvard Health: Choosing Supplements: What You Need to Know

3. European Journal of Nutrition: Bioavailability of Vitamin and Mineral Forms

4. Mayo Clinic: Are You Getting What’s on the Label?

5. Journal of Clinical Pharmacology: The Role of Quality in Nutritional Supplement Outcomes