How to Buy Supplements: The Complete Guide
The supplement industry is worth $60 billion — and not all of it is well-spent. This guide teaches you how to evaluate quality, choose the right forms, avoid overpaying, and build a supplement routine that actually works.
Do You Actually Need It?
Before buying any supplement, ask yourself: Is there evidence that I need this?
Good Reasons to Supplement
- • Blood tests confirm a deficiency (vitamin D, B12, iron, etc.)
- • You have a dietary restriction (vegan, dairy-free, etc.)
- • You have a specific, evidence-based health goal
- • Your doctor or dietitian recommended it
- • You're in a high-risk group (pregnant, elderly, athlete)
Poor Reasons to Supplement
- • "Everyone takes it" or an influencer recommended it
- • You saw an ad promising dramatic results
- • You think more vitamins = better health (not true)
- • You're trying to compensate for a poor diet (fix the diet first)
- • FOMO — fear of missing out on the latest trend
Choose the Right Form
The delivery form affects absorption, convenience, and cost. Here's how they compare:
Capsules / Softgels
Precise dosing, easy to swallow, no taste, good shelf stability, portable
May contain fillers/binders, some people have difficulty swallowing pills
Most supplements — the default choice for convenience and accuracy
Powders
Higher doses possible, no swallowing pills, often more cost-effective, customizable dosing
Taste can be an issue, requires mixing, less portable, measuring required
Protein, creatine, collagen, greens powders, electrolytes — anything needing high doses
Liquids / Tinctures
Fast absorption, easy for those who can't swallow pills, flexible dosing
Taste issues, shorter shelf life, less portable, harder to dose precisely
Vitamin D drops, fish oil (for high doses), herbal extracts, children's supplements
Gummies
Pleasant taste, easy to take, good compliance (especially for kids)
Lower potency, added sugar, fewer ingredients fit in gummy format, more expensive per dose
Multivitamins for children, adults who absolutely cannot take pills (but capsules are preferred)
Sublingual (Under Tongue)
Bypasses digestive system, faster absorption, good for nutrients with poor oral bioavailability
Limited to certain nutrients, taste, must hold under tongue for 30-60 seconds
Vitamin B12 (methylcobalamin), certain herbal extracts, melatonin
Topical / Transdermal
Bypasses digestive system, targeted application, good for localized effects
Variable absorption, limited to certain nutrients, can be messy
Magnesium (for muscle cramps), CBD, certain pain-relief formulations
Read the Label Like a Pro
The Supplement Facts panel is required by law and contains critical information. Here's what to look for:
Serving Size
Some products list impressive amounts per "serving" but define a serving as 3-4 capsules. Always check how many capsules/scoops = one serving.
Active Ingredient Form
The specific chemical form matters enormously. "Magnesium oxide" (4% absorption) vs "Magnesium glycinate" (80% absorption) are vastly different despite both being "magnesium."
"Other Ingredients" Section
Lists fillers, binders, flow agents, and colorants. Avoid: titanium dioxide, artificial colors (Red 40, Yellow 5), hydrogenated oils, and unnecessary additives.
% Daily Value
Based on a 2,000 calorie diet for adults. Useful for basic nutrients but doesn't exist for many supplements (herbs, amino acids, etc.). Not the same as optimal therapeutic doses.
Proprietary Blend Warning
If you see "Proprietary Blend" followed by a total weight but no individual amounts — the company is hiding how much of each ingredient is included. This is a major red flag.
Third-Party Certifications
Look for USP, NSF, ConsumerLab, IFOS, or Informed Sport logos. These indicate independent verification of quality and purity.
Understand Price Tiers
More expensive doesn't always mean better. Here's how to evaluate supplement pricing:
Budget ($)
$0.10-0.30/dayBasic formulations, often ethyl ester fish oil, oxide-form minerals, cyanocobalamin B12. Adequate for basic needs but not optimal forms.
Acceptable for: basic multivitamins, vitamin D3, creatine monohydrate (where form doesn't matter much)
Mid-Range ($$)
$0.30-1.00/dayBetter forms (chelated minerals, methylated B vitamins, triglyceride fish oil), third-party tested, transparent labeling.
The sweet spot for most people. Best value-to-quality ratio.
Premium ($$$)
$1.00-3.00/dayPatented branded ingredients (KSM-66, Cognizin, Albion minerals), extensive third-party testing, clinical doses, premium packaging.
Worth it for: specific health goals where ingredient quality matters (ashwagandha, nootropics, specialized formulations)
Luxury ($$$$)
$3.00+/dayDesigner packaging, celebrity endorsements, subscription models, often no better ingredients than premium tier.
Rarely justified. You're usually paying for marketing, not quality. Compare ingredients before paying luxury prices.
Where to Buy
Brand's Official Website
Best for: ensuring authenticity, accessing full product info, and customer support. Often has subscription discounts. Downside: limited price comparison.
iHerb
Excellent selection, competitive pricing, ships internationally. Good for: comparing brands and reading reviews. Products are stored in climate-controlled warehouses.
Amazon (Authorized Sellers Only)
Convenient but risky. Commingled inventory means counterfeit products can be mixed with authentic ones. Only buy from brands that sell directly on Amazon ("Ships from and sold by [Brand Name]").
Local Health Food Stores
Good for: getting advice from knowledgeable staff, avoiding shipping, and supporting local business. Products are typically from reputable brands. Downside: higher prices, limited selection.
Costco / Wholesale Clubs
Great value for basics (vitamin D, fish oil, multivitamins). Kirkland brand is USP-verified. Limited selection of specialty supplements.
Random Websites / Social Media Ads
High risk. Many supplement scams operate through social media ads and fly-by-night websites. Avoid: sites with no physical address, no phone number, and "free trial" offers.
Build Your Stack Wisely
Don't try to take 15 supplements at once. Start with the foundations and add targeted supplements based on your specific needs:
Foundation (Almost Everyone Benefits)
Vitamin D3 (2,000-5,000 IU) + Magnesium Glycinate (200-400mg) + Omega-3 Fish Oil (1-2g EPA+DHA). Cost: ~$30-50/month.
Tier 2: Based on Diet & Lifestyle
Creatine (if active), B12 (if vegan/vegetarian), Iron (if female/deficient), Probiotics (if gut issues). Add based on blood work and specific needs.
Tier 3: Goal-Specific
Ashwagandha (stress), Collagen (skin/joints), Lion's Mane (cognition), Melatonin (sleep). Choose 1-2 based on your primary health goals.