Wellness Supplements: Simple, Practical Advice for Better Choices

More than half of adults use dietary supplements, but plenty of people still pick them by ads or price alone. That can lead to wasted money, weak results, or — worse — unwanted side effects. This page gives clear, no-nonsense tips to help you choose supplements that work for you and stay safe while using them.

What to check before you buy

Start with the label. Look for the active ingredient and its amount per serving. Avoid products that hide doses inside a vague "proprietary blend." Check the supplement facts for serving size, other ingredients, and allergens. Third-party testing matters: aim for seals like USP, NSF, or ConsumerLab. Those marks mean the product was tested for purity and accurate dosing.

Think about why you want a supplement. Iron, folic acid, and zinc are common for immune and blood health; herbal options like Solomon's Seal and wild thyme are used by some for joint or respiratory support. Still, don’t assume a supplement replaces medical care. If you take prescription medicines, check interactions—iron can affect absorption of some antibiotics, and herbal extracts can change how other drugs work.

How to use supplements safely

Start low and watch how you feel. More is not always better. Follow the label dose unless a clinician advises otherwise. Store supplements in a cool, dry place and check the expiration date. If you buy online, choose reputable sellers and read recent reviews. Avoid unknown marketplaces selling prescription-only products as "supplements."

Timing can matter. Some vitamins absorb better with food (fat-soluble A, D, E, K), while iron is usually absorbed better on an empty stomach or with vitamin C. Calcium and magnesium can interfere with certain meds, so space doses if you’re on treatment. Keep a simple list of everything you take—supplements, prescriptions, and OTC drugs—and share it with your doctor or pharmacist.

Watch for signs that something’s wrong: stomach upset, rash, unusual tiredness, or new symptoms after starting a product. Stop the supplement and talk to a healthcare pro if problems appear. Pregnant or breastfeeding people, kids, and people with chronic illnesses should check with a clinician before starting anything new.

Finally, be skeptical of big promises. "Miracle" claims, quick cures, or celebrity endorsements are red flags. Look for solid sources: clinical studies, medical reviews, or advice from licensed health professionals. Use supplements to support real health goals—fill nutrient gaps, support recovery, or manage known deficiencies—not as a quick fix.

Want product picks or dose ideas? Browse our posts on iron, folic acid, zinc, Solomon's Seal, and wild thyme for practical reviews and buying tips tailored to each supplement.