The 6 Easiest Mistakes To Make When Choosing A Supplement, According To RDNs

So, you want to optimize your health and have heard that targeted supplements are the way to go. Or maybe routine blood work revealed a new nutritional gap you now need to fill. Armed with your specific supplement info from your doc, you swing into your local health foods store or do a quick search online—only to realize you have hundreds of seemingly reasonable options to choose from.

How do you pick the right one?

Dietary supplements are meant to help fill in nutritional gaps, according to Michels. So if you're shopping, it's important to first understand your individual needs.

Michels makes a good point: "Many calcium supplements share the structure-function claim that calcium is needed for bone health. That's true, but just because a supplement states its function doesn't mean that everyone needs it," she says and adds that the same goes for intriguing claims, like "more energy." Filling a nutritional gap for more energy is one thing, but it's worth knowing whether the nutrients provided by that particular supplement are truly needed for your health (or not).

The best way to know is by "visiting your health care professionals for a thorough review of your current health status," says Blakely. "Your doctor can order lab work to determine if you have any detectable deficiencies, while a dietitian or certified nutritionist can help you review your diet and lifestyle to look for missing nutrients. They can also discuss health issues you may be experiencing and suggest supplements that may help."

"We can tend to be 'all or nothing' with our supplements," says Blakely, which might not be doing us any favors. "If you start taking 10 new items at once, you may not be able to tell what's working, what's not, and what caused that negative reaction you might have had," she says.

Think a higher dose of ingredients will yield better, faster results? Think again. When comparing supplements, "some people believe the higher the dose, the better. This is not always true," cautions Blakely. "Although supplements can have real health benefits at the recommended dose, some can cause harm when you take too much."

Michels often sees people buying their supplements based on price, with not enough attention to the actual ingredients. "Look out for deals that seem too good to be true," she warns. If cost is a concern, Michels suggests sitting down with a nutritional professional to prioritize your supplement list. "It's more beneficial to take a couple of high-quality supplements than a bunch of poor-quality ones," she says.