How to Choose the Right Supplements
What You Need to Know for Your Health & Safety
With thousands of supplements on the market and an overwhelming number of wellness claims made across social media, it’s no surprise that many people feel unsure about where to start. But the truth is, not all supplements are created equal—and not all of them are safe or necessary.
Whether you're working with a healthcare practitioner or navigating this terrain on your own, it's important to approach supplements with clarity, caution, and an understanding of your unique needs. At URSLF, we believe in empowering you with the tools and information to make confident, bio-individual choices for your health.
The Global Landscape of Supplement Regulation
One of the first things to understand is that supplement regulation varies significantly depending on where you live.
In the United Kingdom, supplements are regulated under the Food Safety Act, and companies must register as a Food Business Operator (FBO). These products are treated similarly to food, with certain standards in place.
In contrast, in the United States, the FDA does not evaluate dietary supplements before they reach consumers. This means a product can be sold without prior testing for safety or effectiveness—until it causes harm and is reported!!
With more than 85,000 unregulated supplements on the U.S. market, it’s crucial to become an informed, mindful consumer.
Why Supplement Safety Matters
Many people view supplements as harmless additions to their wellness routine—but some products have been found to contain:
Undeclared prescription drugs
Harmful additives, fillers, or synthetic dyes
Contaminants like heavy metals, mold, or bacteria
To protect your health, look for third-party testing on labels. Reputable certifications may come from:
NSF International
U.S. Pharmacopeia (USP)
ConsumerLab
UL (Underwriters Laboratories)
These seals ensure that what’s on the label is actually what’s in the bottle—and that it meets strict standards for purity and safety.
Ask the Right Questions
Before purchasing any supplement, take time to research the brand and product. Some questions to consider:
Has this product been third-party tested?
Does the company screen for contaminants like heavy metals or mold?
Are there clinical studies or safety data available?
What is the recommended dosage, and how long should I take it?
Transparency matters. Reputable companies will provide clear answers to these questions—on their websites or by request.
Bio-Individuality and Personalized Needs
Just because a supplement is trending doesn’t mean it’s right for you. One-size-fits-all solutions rarely address the complexity of the human body. When selecting a supplement, consider:
Your current health symptoms or diagnoses
Your dietary patterns (e.g., vegan, gluten-free)
Your stage of life (e.g., pregnancy, postpartum, menopause)
Any medications or other supplements you’re taking
Working with a functional medicine provider or health coach can help you determine which nutrients you’re truly lacking—often through targeted testing, such as checking your vitamin D or iron levels.
Tools to Empower Your Research
There are several trusted tools that can help you feel more confident when choosing supplements:
Natural Medicines Comprehensive Database – A professional-level resource that covers safety, effectiveness, and drug interactions.
Apps like Yuka or Think Dirty – Useful for scanning ingredient labels and spotting harmful additives in real time.
Knowledge is power—especially when it comes to your health.
Supplements Are Meant to Be Temporary
Keep in mind that supplementation is rarely meant to last forever. Your needs change over time, and it’s important to reassess your routine regularly. A supplement that worked six months ago may no longer serve you.
A trusted healthcare provider can help:
Adjust dosages as needed
Identify potential interactions
Determine when (or if) to discontinue use
Some countries, like Australia, even require certain supplements to be dispensed by a practitioner, emphasizing the importance of individualized oversight.
Common Supplement Scenarios (Tailored to You)
There are several situations where supplementation may be helpful—if aligned with your specific health profile. For example:
Plant-based eaters may need B12, iron, or omega-3s
People with thyroid imbalances might benefit from selenium or iodine
Those under chronic stress could explore magnesium or adaptogens
Individuals with chronic inflammation may find turmeric or omega-3s helpful
Those with reflux might try pure aloe vera post-meal (if appropriate)
Again, your stage of life matters. A pregnant woman’s supplement needs will be different from those in perimenopause or adolescence.
What Can a Health Coach Do?
While health coaches like myself don’t prescribe supplements, we can guide you in making informed, empowered decisions. This includes:
Educating you on quality vs. gimmicks
Supporting your conversations with licensed practitioners
Helping you tune in to your body’s unique needs and symptoms
Offering holistic support tailored to your lifestyle
At URSLF, we believe that wellness starts with knowledge and self-awareness—not trends or fear-based marketing.
The word “supplement” means to add to something—not to replace it. Supplements are just one piece of a much larger wellness puzzle. They are not substitutes for:
A nutrient-dense, whole foods diet
Consistent movement and stress management
Quality sleep and proper hydration
Addressing the root causes of imbalance
Used mindfully, supplements can be a powerful tool in your wellness toolkit. But they are most effective when layered on top of solid foundations.
If you're ready to explore which supplements (if any) are right for you, or if you want holistic support tailored to your lifestyle and goals, I’d love to connect. Together, we can uncover what works best for URSLF.