How to Choose High-Quality Supplements: What to Look For and Why It Matters
If you’ve ever walked down a supplement aisle and felt overwhelmed, you’re not alone. With thousands of brands and products on the market, figuring out which supplements are actually safe, effective, and worth your money can feel impossible. But supplement quality matters—choosing the wrong supplements is a waste of your time, money, and could potentially cause harm.
As a naturopathic doctor, I see every day how the right supplements can support healing, vitality, and overall wellness… and how the wrong supplement can lead to wasted money, inconsistent results, or even unwanted side effects. This guide will walk you through the most important things to look for when choosing supplements, so you can feel confident and informed.
Why Supplement Quality Matters
Not all supplements are equal. High-quality supplements undergo rigorous testing to ensure they contain the correct ingredients, the right potency, and no harmful contaminants. When you choose supplements that prioritize purity and accuracy, you’re not just investing in a good-quality product—you’re investing in your health and well-being.
High-quality supplements help you:
Avoid unnecessary fillers, contaminants, and misleading formulas
Ensure therapeutic dosing for real, measurable results
Feel confident that what you’re taking is actually supporting your health
If you’re going to spend money on supplements, it’s worth choosing ones that truly work.
1. Look for Third-Party Testing
Independent third-party testing is one of the strongest indicators of supplement quality. It means an outside laboratory has verified that the product contains what it claims, and nothing extra you don’t want.
Look for certifications such as:
USP
NSF
Informed Choice
ConsumerLab
Reputable brands will often share batch testing information or make COAs (Certificates of Analysis) available to consumers. This transparency shows they’re committed to safety and potency, not just hype.
2. Choose Companies That Prioritize Transparency
Trustworthy supplement companies are clear about:
Where their ingredients come from
How their products are manufactured
What standards they follow (like cGMP compliance)
How—and how often—they test for quality
When a company publishes sourcing details, manufacturing practices, and testing results, you can feel confident in their commitment to efficacy and safety. If a brand makes big claims but offers little detail, it’s usually a sign to look elsewhere.
3. Use Caution with Proprietary Blends
Proprietary blends can sound impressive, but they often hide the exact amount of each ingredient. Without knowing the dosing, it’s impossible to tell if the formula contains therapeutic amounts of an ingredient. A supplement label should list out each ingredient and the amount of each ingredient per dose.
That said, there are exceptions. I occasionally use proprietary blends from companies I trust—brands that are transparent behind the scenes and have consistently high-quality standards. In these cases, a proprietary blend isn’t a red flag, but it is a yellow flag that deserves a closer look.
4. Check for Allergens, Sensitivities, and Animal-Derived Ingredients
Choosing quality supplements is especially if you have allergies, dietary preferences, or ingredient sensitivities.
Common allergens found in supplements include:
Soy
Gluten
Dairy
Shellfish
Sesame
Nuts
If you have allergies, it is important to check every supplement label to ensure it does not contain ingredients that would trigger a reaction.
Common sensitivities include:
Artificial colors
Flavors
Preservatives
Sugar alcohols
Common animal-derived ingredients to watch for if you are vegan/vegetarian/avoid pork or shellfish:
Gelatin capsules
Omega-3s sourced from fish
Glucosamine from shellfish
Vitamin D3 derived from lanolin
Whenever you’re unsure, double-check the label and remind your provider of your needs and preferences. There are high-quality alternatives for almost every ingredient.
5. Pregnancy & Breastfeeding Considerations
If you’re pregnant, breastfeeding, or trying to conceive, supplement safety becomes even more important. Certain herbs, nutrients, and additives may not be well-studied—or may be unsafe—in pregnancy.
Look for products that:
Disclose sourcing and dosing clearly
Prioritize third-party testing
Avoid stimulants and poorly studied herbal blends
Come from companies with rigorous safety standards
And always review your supplement regimen with your healthcare provider. Your needs change during pregnancy, postpartum, and nursing, and your supplements should reflect that.
The Bottom Line: Choose Supplements You Can Trust
High-quality supplements are transparent, rigorously tested, and thoughtfully formulated. Reading labels, choosing reputable brands, and being mindful of your individual needs will help you avoid ineffective (or even harmful) products.
If you want help building a personalized, evidence-based supplement plan, you don’t have to navigate it alone.
Better Supplements, Better Results: Get Support
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Disclaimer: The information in this article is intended for general informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any condition, nor should it replace guidance from a qualified healthcare professional. Please speak with your provider about your individual health questions and before making any changes to your care plan.