What You Need to Know Before Taking Supplements
Supplements are everywhere—from your local grocery store to your Instagram feed—but are they really as safe and effective as they seem?
It’s easy to assume that supplements are harmless, especially when they’re marketed as “natural.” But unlike medications, supplements are not tightly regulated, and what’s on the label isn’t always what’s in the bottle. Before adding anything to your routine, here’s what you need to know to stay safe while supporting your health.
Why People Take Supplements
Most people start supplements for one of two reasons:
A healthcare provider recommended them due to a diagnosed deficiency or medical condition.
They heard about them through ads, social media, or friends claiming they’ll improve energy, sleep, weight loss, or other general wellness goals.
There’s a big difference between evidence-based supplementation for medical needs (like taking iron for iron deficiency anemia or vitamin D for a diagnosed deficiency) and general health claims not backed by solid science.
Not All Supplements Are Created Equal
Targeted supplements (like B12 or folic acid) typically contain only one ingredient with a clearly labeled dosage. These are often easier to evaluate and dose appropriately.
But multi-ingredient “proprietary blends”—the ones claiming to support your thyroid, detox your liver, or boost metabolism—can be more concerning. These often list vague ingredients without specifying how much of each is included. That makes it impossible to know what you’re actually taking and whether it’s safe for your individual health conditions, allergies, or medication interactions.
The Problem with Supplement Regulation
Supplements are not regulated by the FDA in the same way as prescription medications.
While companies are supposed to have evidence that their product is safe and their claims are truthful, they are not required to submit that evidence before selling the product—as long as the ingredients were already on the market before 1994.
Even worse, no one is required to verify that the supplement actually contains what the label says. .A 2023 study published in JAMA tested melatonin supplements marketed for children and found huge discrepancies in dosage—some bottles contained just 74% of what was claimed, others up to 347%
How to Choose Supplements Safely
If you’re considering taking a supplement, here are my top recommendations:
1. Only take what you truly need.
Use supplements to correct a deficiency or address a medical condition—ideally under the guidance of your physician.
2. Choose single-ingredient supplements when possible.
Avoid proprietary blends. Look for products that list exact ingredients and dosages.
3. Look for third-party testing.
In the U.S., seals from NSF, USP, or ConsumerLab indicate that an independent organization has verified the supplement’s contents. Note: This does not mean the supplement is safe or effective—it just confirms what's in the bottle matches the label.
4. Ask critical questions.
What are you hoping this supplement will do? What evidence supports its effectiveness for your goals? Could there be safer or better-researched options?
5. Be cautious of influencer-marketed or practitioner-sold products.
Supplements promoted through multi-level marketing, sold in gyms, or pushed by influencers often prioritize profit over safety. If someone profits directly from what they’re recommending, it’s hard for them to be truly objective.
You Deserve Transparency
If you’re spending money on something you’re putting into your body, you deserve to know exactly what it is, whether it’s safe, and if it’s truly going to help you meet your health goals.
There are affordable, high-quality supplements available at most pharmacies or grocery stores. You don’t need designer packaging or miracle claims—you need evidence and clarity.
Looking for Trusted Guidance?
If you’re in Texas and need support navigating supplements, medications, or other health decisions, Vida Family Medicine is here to help. We offer personalized, transparent care that puts your wellbeing first.
👉 Schedule a visit with Dr. Berens today.
Want to Learn More? Watch the Full Video
In my video, I walk through everything shared in this post—plus a deeper dive into how supplement marketing works and what to watch out for.
👉 Watch: “Thinking About Taking a Supplement? What You Need to Know First”
And don’t forget to subscribe to the Vida Family Medicine YouTube channel for more evidence-based guidance you can trust.
