How to Supplement Strategically

In the quest to become the healthiest version of yourself, more isn't always better.

Many people think they need a long list of supplements to be their healthiest selves. In fact, I often observe that clients are taking too many supplements and would benefit from scaling back... Or at least, being more strategic about their usage.

While supplements can be extremely helpful for many people, the truth is you can't supplement your way out of bad habits. Lifestyle changes—like improving your diet, getting enough sleep and exercise, and managing stress—have a much bigger impact on your long-term health. Before you reach for a bottle, focus on building a strong foundation with healthy choices.

Additionally, even the most high quality supplements can have unwanted consequences. Therefore, I recommend that before taking any supplement - no matter how seemingly harmless or helpful - ask yourself these six questions.

1. Is the supplement fixing a deficiency or boosting performance?

Supplements generally serve one of two purposes:

1. To fix a deficiency or imbalance. Supplementation may be needed if your body lacks an essential nutrient or suffers from an imbalance that you can't fix through diet or lifestyle changes (for example, a vitamin D deficiency that doesn't improve with diet and sun exposure).

2. To enhance performance. This could mean improving physical or cognitive function. Before you look to a supplement for a boost, consider if lifestyle factors could be the root cause of the issue. Are you taking supplements for energy, stress, or sleep, but still eating poorly, staring at screens late at night, skipping workouts, and maxing out your schedule?

2. When was the last time you had blood work done?

The only way to know for sure if you have a nutrient deficiency or hormone imbalance is to get tested.

Because micronutrient and hormone testing is not always done at routine physicals, I often order functional lab tests for clients, which can test numerous biomarkers that may be affecting your health.

If you're already taking a supplement to correct a deficiency or imbalance, get tested again in 3-6 months to see if you still need it.

3. What are the potential side effects and interactions?

Just because a supplement is labeled "natural" or "herbal" doesn't mean it's harmless. Supplements can have unwanted side effects and may interact negatively with other medications you're taking.

Additionally, some nutrients, like fat-soluble vitamins (A, D, E, K), can be toxic in high doses. Always research contraindications and potential side effects, and consult with a knowledgeable medical professional.

4. Are you taking the right form?

Many supplements come in different forms, and the type you take matters. The form can affect how well your body absorbs the nutrient and how effective it is for your health goals. For example, there are many different types of magnesium, each with different benefits. Rather than winging it, get a recommendation from a professional who understands which form is right for you.

5. Is it a high-quality product?

Not all supplements are created equal. When choosing a brand, consider these factors:

Dosage: While it may seem convenient to take a multi-nutrient supplement, you may only be getting a minuscule amount of each nutrient overall. Instead, choose a formula that contains fewer ingredients and more therapeutic doses of the nutrient(s) you seek.

Added ingredients: Look for supplements with minimal fillers, artificial ingredients, or other additives. If your supplements are encapsulated, it’s also important to consider what the capsule is made of. They may contain gelatin, preservatives, gluten, or other potentially unwanted substances.

Origin: Supplements that are made from real foods and herbs are more bioavailable (easily absorbed) by the body, making them the ideal choice.

Third-party testing: Look for certifications from organizations like NSF or labels that say "cGMP" to ensure purity, transparency and potency. As an RN and Health Coach who cares deeply about the quality of supplements I recommend (and take myself), I list my top recommendations on FullScript, which takes the guesswork out of supplement sourcing and quality.

6. How will you know if it's working?

Supplements aren't a quick fix. It can take four to six weeks or more to feel a therapeutic effect, and the change might be subtle at first. Be patient and give your body time to assimilate. If you don't notice any progress or continue to experience side effects after a few weeks, it might be time to adjust your dosage or stop taking the supplement.

Interested in working together? Visit Jensen Wellness to learn more and get in touch!

xo, Emily