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A few scrolls on Instagram and suddenly it feels like your wellness routine is incomplete. There’s always a new powder, capsule, injection, or “daily essential” promising everything from better energy to balanced hormones. As a nutrition consultant, I see how quickly that kind of marketing turns into a long supplement list. But in most cases, less is more. 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 supplement guide to help you tune out the unnecessary noise.
Featured image from our interview with Adrienne Mischler by Michelle Nash.
What Is a Dietary Supplement?
It’s 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! Including capsules, powders, gummies, liquids, and even fortified foods and drinks. In simple terms, supplements are not meant to replace food or be the foundation of your nutrition. Instead, they’re designed to complement a balanced diet, helping to fill in gaps or support specific needs when food alone may not be enough.
The Purpose of Dietary Supplements
At the end of the day, supplements aren’t a substitute for a balanced diet. And unlike prescription drugs, supplements aren’t allowed to be marketed for the purpose of treating, diagnosing, preventing, or curing diseases. Knowing this, be wary of supplements that make disease claims, such as “lowers high cholesterol” or “treats heart disease!”
In our baseline supplement guide below, each supplement has a specific purpose—and has been vetted for quality.
The Truth About How Supplements Are Regulated
Surprisingly, the FDA isn’t authorized to review dietary supplement products—for safety and effectiveness—before they’re marketed. Rather, manufacturers and distributors take this responsibility. They make sure their products are safe before they go to market. Seems like a bit of a loophole, right? Here’s the caveat: If the 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 effectiveness.
Who Takes Responsibility for Quality?
In terms of quality, this also falls on manufacturers. They ensure their products are pure. Meaning, they don’t have contaminants or impurities. Furthermore, supplements must be accurately labeled according to current Good Manufacturing Practice (GMP) and labeling regulations. That being said, the FDA will get involved if there’s a serious problem associated with a dietary supplement. They have the power to take the dietary supplement off the market due to safety concerns or false/misleading claims.
The Risks in Taking Supplements
As with medications and over-the-counter drugs, there are risks in taking supplements. Many supplements contain active ingredients that have strong biological effects. Depending on usage, this could make them unsafe. For example, the following actions could lead to harmful consequences:
- Taking supplements without notifying your healthcare provider
- Combining supplements
- Using supplements with medicines (whether prescription or over-the-counter)
- Substituting supplements for prescription medicines, particularly before, during, and after surgery
- Consuming too much of some supplements, such as vitamin A, vitamin D, or iron
- Taking supplements during pregnancy and breastfeeding
Keep in mind that everybody requires different nutrients, so please consult your healthcare provider before changing your supplement routine.
Do You Need to Take Supplements?
This is the million-dollar question. First and foremost, it’s important to understand that we’re all bio-individuals. We all have unique nutritional needs. And that includes supplements. While supplements are heavily marketed, not everyone needs them. Some people don’t require as many as others. However, a “reference range” and an “optimal range” aren’t the same thing. When possible, optimal is ideal. Therefore, supplements can be incredibly useful for not only filling gaps in your diet but also helping you reach optimal levels. Our supplement guide is here to do both.
3 Things to Consider Before Taking a New Supplement
Whether you’re eyeing new supplements or you’re already taking a few, here’s how to make sure you’re getting the best bang for your buck:
- Have you been diagnosed with a deficiency (iron, vitamin D, etc.)? What does your blood work show? Make sure that what you’re taking has a targeted purpose. Rather than waste your money on unnecessary supplements, get your healthcare provider’s stamp of approval first. In the context of nutritional counseling, supplement guidance by a professional is key.
- Just because a supplement comes from a “natural” food store doesn’t necessarily mean it’s safe. As noted above, look for specific labels and do your research. Be wary if you’re currently taking other prescriptions or over-the-counter drugs.
- Know how much of the supplement you’re supposed to take. A common misconception about dietary supplements is that if a vitamin or mineral is good for you, increasing your intake might deliver additional health benefits. This isn’t the case. For example, too much vitamin D can actually weaken bones, and biotin—a popular supplement to improve 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 the individual recommendation for those. However, most are generally flexible. What matters is that you choose a time you know you can be consistent with. As for the empty stomach versus food debate, some vitamins are fat-soluble, and some are water-soluble. Those that are fat-soluble, like vitamin D, should be paired with a source of fat. Some vitamins only need to be paired with water, like B vitamins and vitamin C.
What You Probably Don’t Need (Despite the Marketing)
Before we get to the guide, let’s talk about what you don’t 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 greens powders for energy. While some of these can be helpful in specific situations, they’re often marketed as quick fixes for issues that are better addressed at the root. Chronic stress, for example, is rarely solved with a gummy and is more often tied to factors like sleep, blood sugar balance, and overall lifestyle. The same goes for melatonin, which can be useful short-term but isn’t always the best long-term solution for ongoing sleep issues.
In many cases, focusing on foundational habits will have a far greater impact than adding another supplement, making it important to be discerning about what you actually need versus what’s simply being marketed to you.
Simple Supplement Guide
Before getting into the weeds with a long list of targeted supplements, these are a few foundational ones I tend to come back to as a nutrition consultant. They’re widely beneficial, often under-consumed, and can support everything from energy and metabolism to sleep and overall health when used appropriately.
Vitamin D3 + K2
A high-quality vitamin D3 paired with K2 is a great place to start, especially if you’re not getting consistent sun exposure. This combination supports immune function, mood, and bone health, with K2 helping direct calcium to where it’s needed most. In practice, I find vitamin D (which actually functions as a fat-soluble prohormone!) is one of the most common deficiencies I see in clients, and supporting optimal levels can make a noticeable difference in resilience and overall well-being.
Magnesium
Magnesium is one of the most common deficiencies and plays a role in hundreds of processes in the body, including nervous system regulation and sleep. I love the beeyavibe powder for its calming effect, especially in the evening. Many of my clients notice improvements in sleep quality, stress levels, and even digestion when they consistently incorporate magnesium.
Omega-3 (Fish Oil)
A 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 sourcing. From a nutrition standpoint, most diets are lacking in omega-3s, and I often recommend this as a foundational supplement, particularly for those dealing with skin concerns or hormone 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 addition for women as well! I typically recommend it (5 grams) for clients who are strength training or working on building lean muscle, as it can enhance performance and recovery when paired with regular exercise. I don’t recommend creatine gummies as research has shown the dosage isn’t always accurate. Instead, opt for creatine monohydrate from Lineage or Thorne.
Spore-Based Probiotic
A spore-based probiotic, like Epetome, can help support gut health in a more resilient way than traditional probiotics. These strains are designed to survive the digestive process more effectively, which can make them a better option for some individuals. In my experience, this can be especially helpful for clients who have dealt with ongoing gut issues or who haven’t seen results from standard probiotics.
While these aren’t one-size-fits-all, they’re a strong starting point before layering in more personalized supplements like a multivitamin or targeted nutrients based on your individual needs.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
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 routine.
This post was last updated on April 20, 2026, to include new insights.
