1
Define the need
Is there a deficiency, dietary gap, life-stage need, diagnosed condition or performance goal?
Safety center
Supplements: evidence before enthusiasm
Supplements can correct nutrient gaps and serve specific purposes. They can also be unnecessary, contaminated, mislabeled, expensive or unsafe in combination with medicines and health conditions.
Important: The FDA does not approve dietary supplements for safety and effectiveness before they are marketed in the same way it approves drugs. Consult a qualified health professional before starting, stopping or combining supplements—especially with prescription medicines.
2
Check the evidence
Look for human outcomes, relevant populations, meaningful effect size and independent replication.
3
Review safety
Check dose, duration, side effects, medicines, surgery, pregnancy, liver and kidney concerns.
4
Evaluate quality
Look for transparent labeling, lot testing, contaminant testing and credible third-party verification.
5
Track one change
Avoid starting many products at once. Define what improvement would count and when to stop.
6
Reassess
Needs and evidence change. Remove products that lack benefit, safety or a clear purpose.
Evidence labels
How this site talks about supplements
Strong Clear benefit for a defined need or outcome.
Mixed Results vary by population, formulation or endpoint.
Emerging Interesting early evidence; clinical meaning is uncertain.
Caution Important interactions, quality concerns or weak marketing claims.
Red flags
- “Clinically proven” without a linked study
- Promises to reverse aging or cure multiple diseases
- Proprietary blends that hide amounts
- Before-and-after testimonials used as evidence
- Fear-based claims about doctors or regulators
- Subscription traps or extreme discounts
Official supplement resources
FDA Consumer Information
How supplements are regulated, common risks and how to report adverse events.
Open FDA resource ↗NIH ODS Fact Sheets
Consumer and professional fact sheets for vitamins, minerals, botanicals and other ingredients.
Open ODS library ↗NCCIH
Evidence and safety summaries for complementary health products and practices.
Open NCCIH ↗