How Do I Know Which Supplements I Actually Need?

By Dr. Ryan Kneessi, ND, Move Forward Natural Health. Last reviewed October 23, 2026.

Walk into any store or scroll any feed and you will see dozens of supplements that promise to help. It is easy to end up with a cabinet full of bottles and no clear idea of which ones are worth taking.

Why is choosing supplements so confusing?

Supplements are sold with a huge range of claims, and what works for a friend may have nothing to do with your own needs. Your diet, sleep, activity, medications, and life stage all shape what makes sense for you.

Are supplement labels always accurate?

Not always. In a 2022 study published in JAMA Network Open, researchers tested 30 supplements marketed for immune support. Only 13 had labels that matched what the analysis found. Many of the others listed ingredients that were not detected, and some contained ingredients that were not on the label at all.

That is one reason I recommend practitioner-grade products from brands that publish third-party testing.

What questions should I ask before I buy?

Ask what goal you are trying to support, whether your diet already covers it, whether the supplement could interact with any medication you take, and whether the brand tests its products independently. If you are pregnant, nursing, or managing a health condition, check with your provider first.

Is there a quick way to narrow it down?

My free Supplement Match quiz takes a couple of minutes and suggests where to focus based on your goals and routine, so you are not guessing.

Practitioner-grade options in my Fullscript catalog: if you and your clinician decide a supplement makes sense, my supplement guide by health goal links to the practitioner-grade products I trust.

Frequently asked questions

How do I know what supplements I need?

Start with your goals, diet, medications, and health history. A structured questionnaire or a conversation with a provider can help narrow it down.

Are supplement labels accurate?

Not always. A 2022 study found that only 13 of 30 immune supplements tested had accurate labels.

Should I check with a provider before starting supplements?

Yes, especially if you take medications, are pregnant or nursing, or have a health condition.

Sources

1. Crawford C, et al. Analysis of select dietary supplement products marketed to support or boost the immune system. JAMA Netw Open. 2022. https://pubmed.ncbi.nlm.nih.gov/35947382/

This page shares general educational information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Talk with your healthcare provider before starting a supplement, especially if you take medications, are pregnant or nursing, or have a health condition.