Nutrition
Supplements (simple + low‑additive)
Supplements can be useful, but marketing often runs ahead of evidence. This guide focuses on label reading, quality signals, and common traps—so you can choose simple formulas with clear dosing.
Last updated: February 1, 2026
At a glance
Start here
- Food first: supplements work best as a small add‑on, not a replacement for basics.
- Change one thing at a time so you can see what helps (or doesn’t).
- Prefer simple formulas with a clear reason for use.
Quality signals
- Clear dosing (amount per serving) and transparent ingredient lists.
- Testing details that are specific (programme/lab name, batch info when available).
- Fewer colours, flavours, sweeteners, and “extras”.
Avoid
- Proprietary blends that hide ingredient amounts.
- Extreme claims (“detox”, “cure”, “burn fat fast”).
- Buying large stacks before you’ve tested anything.
A simple shopping framework
If you buy supplements, aim for a setup that is easy to maintain and easy to audit. That usually means fewer products, simpler formulas, and clear reasons for each.
- Define the goal in plain English (e.g., “protein convenience” or “support a sleep routine”).
- Choose the simplest form that matches the goal (single ingredient where possible).
- Check the label: dose, serving size, other ingredients, allergens, and testing claims.
- Trial one change for 2–4 weeks before adding anything else (stop if you feel worse).
Note: This is general information, not medical advice. If you’re pregnant, taking medication, or managing a condition, check with a qualified clinician.
Tools (low‑risk, high‑use)
Practical items that make consistency and dosing simpler.
Weekly pill organiser
HabitA straightforward way to avoid missed or doubled doses.
- Choose compartments you can open easily
- Look for easy cleaning
- Keep it visible
Digital kitchen scale
AccuracyUseful for powders (and for food, too).
- 0.1g precision helps for small amounts
- Tare function is essential
- Simple is fine
Shaker bottle
ConvenienceFor protein powders or simple drink mixes.
- Leakproof lid matters
- Dishwasher safe is a plus
- Pick a size you’ll carry
Favourites shortlists
Pages with label cues and shortlists for common supplement categories.
Common questions
Short answers to the questions that come up most often.
Do most people need supplements?
Many people do fine without them. Supplements are usually most useful when they solve a specific, practical problem (for example: protein convenience) or when a clinician has identified a deficiency.
What does “third‑party tested” actually mean?
It usually means an independent lab or programme has tested the product or ingredients. Look for the name of the programme/lab and verify it on the label or brand website—vague claims without details are less meaningful.
Why are “proprietary blends” a red flag?
They often hide the amount of each ingredient, so you can’t judge dose, compare products, or assess whether the formula is plausible.
How long should you trial a supplement?
A simple approach is 2–4 weeks for a single change (if it’s safe for you), while keeping everything else stable. Stop if you feel worse or develop new symptoms.
Are gummies “worse” than capsules?
Not always, but gummies often include sugars, flavours, colours, and stabilisers. If you want fewer additives, capsules/tablets and simple powders are usually easier to keep minimal.
Can I take multiple supplements together?
It’s easier to learn what helps if you add one change at a time. Some ingredients can interact with medication or conditions, so check with a qualified clinician if you’re pregnant, medicated, or managing a condition.
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