How To Choose The Right Dietary Supplements?

Do Dietary Supplements Work?

You don’t believe in supplements, do you?

Or maybe you do believe and consume supplements regularly.

Behind any of our activities lay complex chemical reactions. Each of them requires the availability of very specific minerals, vitamins, and other biologically active molecules.

If essential minerals, vitamins, and other nutrients are not available the biological-chemical reaction either cannot happen or go wrong, meaning that processes in our body go wrong which ultimately leads to diseases.

Nutrient-Rich Wahl’s Protocol

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The best way to ensure the availability of essential nutrients is through nutrient-rich food. Such nutrition can sometimes reverse even the hardest chronic diseases, as in the case of Dr. Terry Wahls who created her “Modern Hunter-Gatherer Protocol”. She was able to recover from secondary progressive multiple sclerosis and return to active life. The main points of Wahl’s Protocol are eating daily:

3 plates of leafy greens, especially kale, for minerals and vitamins
3 plates of cruciferous veggies, namely cabbages, onions, garlic, and mushrooms, for sulfur needed by the immune system and detox process
3 plates of brightly colored veggies or berries for antioxidants
Fatty Fish for protein and omega-3
High-quality meat: grass-fed, organic, and especially organ meat for vitamins B, minerals, protein, and more
Seaweed for iodine
Fermented veggies like sauerkraut, kimchi, etc., for a healthy microbiome
No processed food

Processed and fast foods lack numerous essential nutrients. Their consumption leads to obesity, diabetes, learning and behavioral problems, and further health problems.

Supplements should only serve as an augmentation to:

proper nutrition protocol

medicational protocol

behavioral protocol

Dr. A. Huberman

Why Taking Dietary Supplements

Supplementation can never exchange a positive mindset, healthy lifestyle, proper nutrition, or physical exercise!

Certain biologically active compounds are rare or not present in soils and therefore in our foods too, like rare metals selenium, zink, or vitamin D. Moreover, due to heavy exploitation, soils got poorer as well as foods grown on them even when they are ecologically grown.

So, certain minerals and compounds must be supplemented to stay fit and healthy. Especially if one is already ill, supplements can be helpful or even necessary for restoring health.

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Reliable Information about Supplements on Examine.com

Watch this video to learn if supplements work, which supplements work, and much more! I am talking in this video about the database Examine.com

There are many great books written about supplements. Some are very useful because they go in-depth about specific conditions.

Examine.com can be a great additional resource for knowledge.

On Examine.com you can find reliable, scientifically-based information on supplements, how they help in different conditions, and how to take them. Much information is available for free.
On Examine.com, you can take a free introductory course on supplements.
Examine.com can help you not waste money on supplements that do not work.

Ask your doctor for advice or find a doctor who can consult you about the supplements suitable for you.

Requirements for Dietary Supplements

Choosing your supplements, pay attention to:

High quality and certification of that. This will be reflected in the price but will pay off. The quality of dietary supplements is far less regulated than that of medicines and is far less reliable.
For example, Curcumin supplements will differ in the quality of the plant source depending on geography, soil quality, season, etc. The quality of turmeric supplements is primarily defined by the relative amount of Curcumin’s bioactive components. Nevertheless, it is known that cheaper products add synthetic Curcumin to the natural extract. This lowers the price but also the quality of the supplement.
Bioavailability – not everything you are putting in your mouth will be absorbed by your organism.
1. Therefore, for minerals, choose only organic salts (citrate, chelate, bis-glycinate, etc.), which are absorbed much better compared to inorganic salts (chloride, phosphate, etc.).
2. Compatibility – specific bioactive components will suppress the intake of others, like calcium, which will always suppress the uptake of iron. Fat-soluble vitamins can be combined well with each other and taken with oil.
  High-quality supplements (usually more expensive) consider this in their combined supplements.
3. Choose supplements with the least auxiliary materials which might interfere with absorption especially if your digestion is slower or you have certain sensitivities.
4. Pay attention to your food intolerances. If a supplement contains components you are sensitive to, the main component will be poorly assimilated in your gut.
  For example, if you poorly tolerate milk products, you should not take supplements containing lactose, a popular additive in formulations.
5. Consider choosing advanced formulations like liposomal (or micellular) forms. Such supplements can be stabilized, be easily absorbed, stay longer in our body, and penetrate our cells more easily – we get the most advantage due to the highest bioavailability. Liquid, non-capsulated liposomal materials are a great option with fewer auxiliary materials.

Specifics of Some Essential Supplements

Vitamin D

Exposure to sunlight and high vitamin D levels correlate with better physical and mental health, as well as a lower risk of chronic diseases. People living in mid- and Northern Europe are especially prone to vitamin D deficiency during the winter months due to shorter days, frequent rain, and spending more time indoors.

The first step is always to spend more time outdoors and allow natural sunlight to boost your vitamin D levels.

If a blood test shows low vitamin D levels and you decide to take a supplement, it’s essential to choose wisely. Research consistently shows that vitamin D3 (cholecalciferol) is more effective than vitamin D2 (ergocalciferol) at raising and maintaining healthy vitamin D levels in the blood. D3 also appears to have stronger positive effects on immune function. For this reason, D3 is the preferred form of supplementation.

For best results, take vitamin D3 in combination with vitamin K2. These two fat-soluble vitamins work synergistically. Together, they support bone strength, cardiovascular health, and overall well-being more effectively than either one alone.

Omega-3

Omega-3 fatty acids are essential for nerve cells, memory, cardiovascular health, and overall well-being. The two most important forms for human health are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Traditionally, fish oil has been the main source of these nutrients. However, fish do not produce omega-3s themselves — they obtain them by eating microalgae, which are the original producers of DHA and EPA in the marine food chain. This means humans can get omega-3s either indirectly (by eating fish) or directly (from algae-based supplements).

Fish liver oil is rich in omega-3s but may also contain heavy metals, since toxins accumulate in the liver of large fish. That’s why it is crucial to choose a brand that purifies the oil and carefully monitors quality. High-quality brands often add lemon flavor to reduce the fishy smell and taste.

Krill oil is another source of omega-3s, but its harvesting raises sustainability concerns, as krill are a key food source for marine wildlife and are already under pressure from climate change.

Algae oil is now widely available and has clear advantages:

Sustainability: Algae can be cultivated without depleting fish populations, helping reduce overfishing.
Purity: Algae grown under controlled conditions are free from heavy metals and environmental toxins often present in fish oil.
Vegan-friendly: Algae oil provides a fully plant-based source of DHA and EPA, making it suitable for vegans and those who avoid fish products.

Key takeaway: Whether you choose high-quality fish oil, krill oil, or algae oil, focus on purified, well-tested supplements — and remember that algae oil offers a sustainable, clean, and vegan-friendly alternative.

Magnesium

Magnesium is the fourth most abundant mineral in the human body. Magnesium participates in over 300 enzymatic reactions and is essential for energy production.

There are many types of magnesium supplements. Magnesium supplements are magnesium compounds. The complementary component of magnesium in the supplement has its own effect on your body. And thus, each form of magnesium supplement will have its unique effect on your health. You need to choose the type of magnesium supplement that best suits your needs:

Magnesium glycinate for relaxation, better mood, and wellbeing; it is the best form if you tend to have diarrhea
Magnesium malate for higher energy levels and against pain
Magnesium taurate for cardiovascular support
Magnesium threonate passes the blood-brain barrier and thus is the best for improving memory and cognitive function and preventing cognitive decline
Magnesium citrate for relaxation, better sleep, and against constipation

Magnesium chloride is applied topically against pain and cramps.
Magnesium oxide is an inorganic compound and should not be taken as a supplement due to poor bioavailability.

Selenium and Iodine

Selenium and iodine are essential for maintaining our health, particularly for optimal thyroid function. Both are rare and require supplementation.

Unfortunately, the addition of iodine to salt, and subsequently to many products, led to uncontrolled iodine consumption. Excess of added iodine in combination with selenium deficiency correlates directly with the occurrence of thyroid autoimmune condition, Hashimoto’s thyroiditis!

Mind the amount of iodine that you take in, controlling the products that contain it.
The best Selenium supplement is its methionine form.

Curcumin

Curcumin is a powerful antioxidant from turmeric (Curcuma). It also supports your immune system and protects you from cancer.

Curcuma has a short residence time in the human body. It is quickly excreted from your body. But there are advanced formulas on the market that stay longer in your body and therefore are much more effective, such as

Curcuma combined with piperine has a 3 times longer residence time in your body.
Liposomal curcumin from Vitortho has about 30 times higher bioavailability.

Dangerous Supplements

You should definitely consult your physician or a specialist before taking any supplements. Supplements or their additives, or specific dosages, can be harmful in your particular case.

For example, curcumin (Curcuma, or turmeric) has numerous valuable properties. Among them is the blood-thinning property, which you can use. However, you should never take curcumin if you are already taking a blood-thinning medication prescribed by your doctor for your condition. This could lead to a life-threatening situation.

Consult Your Doctor

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You should consult your doctor before taking dietary supplements.

You can use the scientific information from examine.com to talk to your doctor and find the best solution for you.

Dietary Supplements Q&A

I have a gastrointestinal problem, can you tell me if I should take supplements? Will they be digested?

Most supplements are small molecules that are easy to digest. But they themselves can affect digestion, and depending on the form, their digestibility changes.

For example, magnesium is important for the nervous, hormonal, and muscular systems. There are many forms of magnesium supplements. Magnesium bisglycinate is best taken with a tendency to diarrhea, and magnesium citrate with a tendency to constipation.

First of all, I would check which foods I react sensitively to and exclude them from the diet. The most common food triggers are gluten and dairy.

Secondly, I would switch to a nutrient-rich diet – a modern hunter-gatherer protocol.

Thirdly, I would take supplements of substances that are missing in the diet. Depending on the place of residence, it can be vitamin D, selenium, iodine, omega acids, and magnesium.

Fourth, if the problems with the gastrointestinal tract are not resolved, I would look for supplements that are useful for gastrointestinal health.

Conclusions

Along with a positive mindset, proper diet, and lifestyle, supplements can help you feel well, prevent and even reverse diseases.

You need to have reliable information about supplements that can help you personally.
Examine.com is such a source of scientifically proven information.
Consult your doctor before taking supplements.
Use the information from examine.com when consulting with your doctor.

Please share in the comments below how supplements have helped you.