The Nutritionist-Approved Supplement Guide–The Strategy, Less Is More!

A few scrolls through Instagram and suddenly it feels like your lifestyle is incomplete. There’s always a new powder, capsule, injection, or “daily essential” that promises everything from better energy to balanced hormones. As a nutritionist, I see how quickly that kind of marketing turns long amendment list. But in most cases, it is very little. In fact, my ethos is deeply rooted in the belief that supplements are meant to support your foundation, not replace it. With that in mind, here’s a simple guide to help you get rid of unnecessary noise.

Featured image from our interview with Adrienne Mischler by Michelle Nash.

What is a Dietary Supplement?

It is an umbrella term. And it includes everything from vitamins and minerals to herbs, botanicals, enzymes, and other nutrients. Most people think of supplements as a daily multivitamin or a few basics like vitamin D or magnesium, but they actually come in many forms! It includes pills, powders, gums, liquids, and even fortified foods and drinks. In simple words, supplements exist not it meant changing the food or making it the basis of your diet. Rather, they are designed to complement nutrition, to help fill gaps or support specific needs where diet alone may not be sufficient.

Purpose of Dietary Supplements

At the end of the day, supplements are no substitute for good nutrition. And unlike prescription drugs, supplements are not allowed to be sold for the purpose of treating, diagnosing, preventing, or treating disease. Knowing this, beware of supplements that make disease claims, such as “lowers high cholesterol” or “cures heart disease!”

In our add-on directory below, each add-on has a specific purpose—and has been tested for quality.

The Truth About How Supplements Are Regulated

Surprisingly, the FDA is not authorized to review dietary supplement products—for safety and efficacy—before they are marketed. Instead, manufacturers and distributors assume this responsibility. They make sure their products are safe before they go to market. Seems like a bit of a loophole, doesn’t it? Here’s a warning: If a dietary supplement contains a new ingredient, manufacturers must notify the FDA. In that case, the FDA will review (not necessarily approve!) the new ingredient for safety, but not efficacy.

Who Takes Responsibility for Quality?

In terms of quality, this also falls to the manufacturers. They ensure that their products are clean. That is to say, they have no dirt or impurities. In addition, supplements must be accurately labeled in accordance with current Good Manufacturing Practice (GMP) and labeling regulations. That being said, the FDA will get involved if there is a serious problem with a dietary supplement. They have the power to pull a dietary supplement off the market due to safety concerns or false/misleading claims.

Dangers of Taking Supplements

Just like prescription and over-the-counter drugs, there are risks to taking supplements. Many supplements contain active ingredients with strong biological effects. Depending on the application, this may make them unsafe. For example, the following actions can lead to dangerous consequences:

• Taking supplements without notifying your healthcare provider
• Mixing the ingredients
• Using medicated supplements (whether prescription or over-the-counter)
• Changing prescription medications, especially before, during, and after surgery
• Using too many other supplements, such as vitamin A, vitamin D, or iron
• Taking supplements during pregnancy and breastfeeding

Remember that everyone has different nutrient needs, so please consult your healthcare provider before changing your supplement regimen.

Do You Need to Take Supplements?

This is the million dollar question. First and foremost, it is important to understand that we are all bio-individuals. We all have unique nutritional needs. And that includes supplements. Although supplements are widely sold, not everyone needs them. Some people don’t need as much as others. However, “reference range” and “correct range” are not the same thing. If possible, what’s right is worth it. Therefore, supplements can be incredibly helpful in not only filling in the gaps in your diet but also helping you achieve optimal levels. Our supplement guide is here to do both.

3 Things to Consider Before Taking a New Supplement

Whether you’re looking for new supplements or you’re already taking a few, here’s how to make sure you’re getting the best bang for your buck:

1. Have you been diagnosed with a deficiency (iron, vitamin D, etc.)? What does your blood work show? Make sure that what you are doing has a directed purpose. Rather than wasting your money on unnecessary supplements, get your health care provider’s stamp of approval first. In the context of nutritional counseling, supplemental advice from a professional is key.
2. Just because a supplement comes from a “natural” food store doesn’t mean it’s safe. As noted above, look for specific labels and do your research. Be careful if you are currently taking other prescription or over-the-counter drugs.
3. Know how much of a supplement to take. A common misconception about dietary supplements is that if a vitamin or mineral is good for you, increasing your intake may bring additional health benefits. That’s not the case. For example, too much vitamin D can actually weaken bones, and biotin—a popular supplement for improving skin, nails, and hair—can interfere with lab test results when taken at high levels.

When to Take Your Daily Supplements

This depends, of course! Some supplements are more specific about the time of day (I prefer magnesium at night), so you can research individual recommendations for those. However, most are generally flexible. The important thing is to choose a time that you know you can stick with. As for the empty stomach vs. food debate, some vitamins are fat soluble, while others are water soluble. Those that are fat soluble, such as vitamin D, should be paired with a fat source. Some vitamins only need to be mixed with water, such as B vitamins and vitamin C.

What you probably don’t need (Beyond marketing)

Before we get to the guide, let’s talk about you don’t do it the need. Spend a few minutes on Instagram, and it’s easy to believe you need a supplement for everything from cortisol “calming” gummies to melatonin for sleep and green powders for energy. While some of these can be useful in certain situations, they are often advertised as quick fixes to problems that are best tackled at their root. Chronic stress, for example, is rarely solved with gummy and is often tied to things like sleep, blood sugar balance, and overall lifestyle. The same goes for melatonin, which can be a short-term help but not the best long-term solution for persistent sleep problems.

In most cases, focusing on basic habits will have a much greater impact than adding another supplement, which makes it important to understand what you really need versus what is just being advertised to you.

Simple Supplement Guide

Before getting into the weeds with a long list of targeted supplements, these are a few basics that I often return to as a nutritionist. They are very beneficial, often underutilized, and can support everything from energy and metabolism to sleep and overall health when used correctly.

Vitamin D3 + K2

High-quality vitamin D3 paired with K2 is a good place to start, especially if you don’t get consistent sun exposure. This combination supports immune function, mood, and bone health, K2 helps direct calcium where it is needed most. In practice, I find vitamin D (which actually acts as a fat-soluble prohormone!) is one of the most common problems I see in clients, and maintaining high levels can make a noticeable difference in overall fitness and well-being.

Magnesium

Magnesium is one of the most deficient minerals and plays a role in hundreds of processes in the body, including the regulation of the nervous system and sleep. I love beeyavibe powder for its cooling effect, especially in the evening. Many of my clients see improvements in sleep quality, stress levels, and even digestion when they regularly supplement with magnesium.

Omega-3 (Fish Oil)

High-quality fish oil can help balance inflammation and support brain, heart, and hormone health. Look for trusted brands like Nordic Naturals or Rosita that prioritize purity and identity. From a nutritional point of view, many foods do not contain omega-3s, and I often recommend this as a basic supplement, especially for those dealing with skin concerns or hormonal imbalances.

Creatine

We’ve said it once, but we’ll say it again: creatine isn’t just for athletes. It can support muscle recovery, strength, and even cognitive function, making it a valuable supplement for women as well! I recommend it regularly (5 grams) to clients who are strength training or working on building lean muscle, as it can improve performance and recovery when combined with regular exercise. I do not recommend creatine gummies as research has shown that the dosage is not always accurate. Instead, choose creatine monohydrate from Lineage or Thorne.

A Spore-Based Probiotic

A spore-based probiotic, such as Epetome, can help support gut health in a stronger way than traditional probiotics. These strains are designed to survive successfully in the digestive process, which may make them a better option for some people. In my experience, this can be especially helpful for clients who have experienced persistent gastrointestinal issues or have not seen results from conventional probiotics.

While these are not one-size-fits-all, they are a solid starting point before prescribing personalized supplements like a multivitamin or targeted nutrients based on your individual needs.

Eddie Horstman

Edie is the founder of the nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormonal balance, and postpartum health.

Disclaimer: As always, this is not medical advice. Supplements should be tailored to your individual needs, so it’s best to consult with your healthcare provider before making any changes to your regimen.

This post was last updated on April 20, 2026, to include new information.