In today’s fast-paced and stress-filled world, many people turn to dietary supplements to fill in the gaps in their nutrition, boost energy, improve health, or manage specific health concerns. However, with the vast number of supplements available—ranging from vitamins and minerals to herbal products and probiotics—it can be overwhelming to know which ones are right for you. Picking the right supplement is a decision that should be based on your unique health needs. In this article, we’ll explore how to choose the right supplement for your goals, ensuring you get the most effective and safe results.

1. Understand Your Health Goals

Before you start shopping for supplements, it’s important to define your health goals. Are you looking to boost your energy, improve digestion, support your immune system, enhance athletic performance, or manage a specific health condition? Each supplement is designed to target different aspects of health, so knowing your goals will help you narrow down your options.

2. Consider Nutritional Deficiencies

The best way to determine which supplements might benefit you is to first assess your diet and any potential nutritional deficiencies. If your diet lacks certain nutrients, supplements can help fill the gap. I often test a number of nutrients with patients to see what nutrients they are low or deficient in. Common deficiencies include:

• Vitamin D: Many patients are deficient, even those who live in our sunny San Diego area.
• Iron: Iron deficiency and low iron stores ( ferritin) is common, particularly among women, vegetarians, and athletes.
• B12: Vegans and older adults may have difficulty getting enough B12 from food sources alone.
• Magnesium: Often lacking in modern diets, magnesium supports muscle function, relaxation, and energy production.
• Omega-3 Fatty Acids: If you don’t eat fatty fish regularly, you may want to consider an omega-3 supplement. This is one of the most common nutrient deficiencies I see on lab testing.

3. Choose High-Quality Supplements

While there are regulations in the health food industry, not all products are created equal. The purity and potency of products can vary. Some may contain harmful additives, incorrect dosages, or ingredients not listed on the label.  For example, with Stengler Health Products, we focus on hypoallergenic formulas. Most of our primary products are additive-free, gluten-free, soy-free, sugar-free and do not contain flow agents.

4.  Therapeutic

The biggest weakness I see with supplements is the doses used and the type of extracts. Many formulas do not use doses of nutrients and herbs that positive published studies use. Moreover, the type of herbal extracts used should match the studies used as well. You will find with Stengler Products and other premier lines that formulations are based on validated published studies.

5. Bioavailability

Not all supplements are absorbed equally by the body. The bioavailability of a supplement refers to how effectively the body can absorb and use the nutrient. When considering a supplement, take note of the following:

• Form of Supplement: Some supplements are more bioavailable than others. For example, our quercetin (Quercetin Wellness) is 10 times more absorbable than regular quercetin. Our PEA (PEA+Turmeric Wellness) increases blood levels by 75% compared to regular PEA. Our turmeric is 29 times more bioavailable than regular forms (Turmeric Wellness, PEA+Turmeric Wellness),  berberine (Berberine Wellness) is 10 times more bioavailable than regular berberine. Our magnesium is non-irritating to the GI tract and does not cause loose stools like other forms (magnesium citrate and oxide). Our B vitamins are methylated to be in the natural form used by cells (Super B Complex, Supreme Multi, Methyl B12).
• Dosage: Follow the recommended dosage on the label, and consult with your healthcare provider to ensure it aligns with your specific needs. 
• Time of Day: Some supplements are best taken with food (e.g., fat-soluble vitamins like D, E, A, CoQ10, and K), while others are more effective on an empty stomach (e.g., probiotics or amino acids). Follow the instructions on the product for optimal absorption.

6. Consider Potential Interactions and Side Effects

Supplements can interact with medications, other supplements, and even certain foods, potentially causing adverse effects. Be mindful of any possible interactions that could reduce the effectiveness of your medication or cause harmful side effects. For example:

• Blood thinners: If you are on blood thinners like warfarin, be cautious with supplements like vitamin K (found in kale and other greens), which can interfere with the medication.
• Diabetes medications: Some supplements, such as chromium or bitter melon, may affect blood sugar levels, potentially interfering with diabetes medications.
• Herbal supplements: Certain herbs, such as St. John’s Wort, can interact with medications, including antidepressants, birth control pills, and blood pressure medications.

It’s a good idea to speak with your healthcare provider, pharmacist, or dietitian before adding a new supplement to ensure it’s safe for you.

7. Check for Claims and Certifications 

Be wary of supplements that make bold, unsupported claims about their effectiveness. Claims like "cure all diseases" or "instant results" are often red flags. Contrary to what the media and some healthcare associations claim, there is regulation of supplements in the United States. This oversight is by the U.S. Food and Drug Administration’s (FDA) Good Manufacturing Practice (GMP). GMP refers to a system of procedures, policies, and practices that ensure the quality, safety, and consistency of products. The United States Food and Drug Administration (FDA) sets GMP standards that dietary supplement manufacturers must follow to ensure that the products they produce meet specific quality requirements. Although supplements are not as strictly regulated as prescription drugs, adherence to GMP standards is mandatory for manufacturers who wish to market their products as safe and reliable. Under the GMP guidelines, manufacturers must:

• Establish quality control procedures: This includes testing ingredients for identity, purity, strength, and composition before they are used in manufacturing.
• Maintain clean facilities: The production environment must be kept clean and sanitary to prevent contamination.
• Follow strict labeling requirements: The label must accurately reflect the contents of the supplement, including all ingredients, potential allergens, and dosage information.
• Implement testing protocols: Testing of finished products for quality and purity must be conducted regularly.

Our products are manufactured by facilities inspected and approved by the FDA as they meet GMP guidelines.

8. Track Your Results

Once you’ve chosen a supplement, keep track of how it affects your body over time. Are you feeling better? Do you have more energy? Have any side effects occurred? Have your blood levels of a nutrient improved?  Monitoring your progress will help you determine if the supplement is working for you. 

Conclusion: A Personalized Approach to Supplementation

Selecting the right supplement isn’t a one-size-fits-all approach—it’s a personalized process based on your unique health needs, lifestyle, and diet. Start by understanding your health goals and identifying any nutritional gaps. Be sure to choose high-quality products that are safe and effective for you, and don’t hesitate to consult a healthcare provider for guidance. Supplements can be a helpful tool in your wellness journey, but they should complement, not replace, a balanced diet and healthy lifestyle. With careful consideration, you can make informed decisions that support your short and long-term health.

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