Making sense of supplements
Supplements are one of the most hotly debated topics in the natural health world. Are they life-changing, or just “expensive urine”? Should you take a handful of capsules every day, or focus on food and lifestyle first? As a naturopath, I see both sides: the good, the bad, and the downright ugly.
This article explores the benefits and pitfalls of supplements, offers practical guidance on what to keep in your cupboard, and shows you how to get the most out of your health dollars—without falling for flashy marketing or unsafe shortcuts.
How much do you know about the supplements you are taking?
Recent concerns about adverse reactions from Vitamin B6 supplements highlight what can go wrong with over-the-counter supplements. The Therapeutic Goods Administration (TGA) is reviewing a number of products containing B6 to ensure safety. At the same time, 75% of Australian homes use complementary medicines (including vitamins, minerals, herbs, amino acids, and other micronutrients) for preventative and general health.
In my clinic, I regularly see patients who are taking;
Supplements they don’t need,
The wrong form, too much/too little of a specific ingredient
Dangerous double-ups and overdosing of specific nutrients
Ingredients that impact their medications
Out of date, poor quality or even adulterated products!
How did we get here?
Many people still believe that supplements are natural and therefore not harmful, but sadly, that’s not necessarily true. (after all, arsenic is very natural!) At the same time, if you have nutritional deficiencies due to diet, medications, disease, or poor absorption, then a supplement can really be a game-changer.
This post explores:
The Good: When Supplements Can Help
The Bad: The Pitfalls of Supplement Use
The Ugly - When Supplements can Cause Harm
Basic Supplements to keep on hand
Save Money - Diet and Lifestyle Alternatives
How to learn what YOU need
The Good: When Supplements Help
There is no denying it—supplements can be powerful allies. While a whole-food diet, restorative sleep, sunshine, movement, and stress management form the bedrock of health, there are situations where targeted supplementation provides significant benefits.
I will continue to prescribe supplements; however, I always consider every single one and its appropriateness for each patient and whether it will be a long-term or short-term intervention.
What is in a supplement?
They are not just ‘one thing’ like a pharmaceutical drug, which is generally a single molecule or a combination of a couple of molecules. Supplements can contain a variety of ingredients, including:
Herbal medicines in dried form, as powder or extracts, or single ingredients isolated from a herb, e.g. curcumin isolated from turmeric. Herbal medicines are worth a whole post of their own (stay tuned!). They can assist the body in its healing process by stimulating or supporting different processes.
Co-factors - molecules that are necessary for normal cellular functions to occur, such as;
Water-soluble vitamins - B & C vitamins, or dehydrated sources of these vitamins
Fat-soluble vitamins - D, K & A
Minerals - magnesium, zinc, calcium, molybdenum, chromium, iodine, selenium, potassium and phosphorus
Amino Acids - essential histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine and non-essential Alanine, Asparagine, Aspartic acid (or Aspartate), Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, and Tyrosine and conditional amino acids which are typically non-essential but become conditionally necessary for the body during times of illness, stress, or other specific physiological circumstances arginine, cysteine, glutamine, glycine, proline, serine, and tyrosine.
Combinations of any of the above.Bridging Nutritional Gaps
They may be in a variety of forms: Tablets, capsules, powders, liquids, or gummies (or ‘candyceuticals’ which are not really useful - just expensive lollies!)
Correcting Deficiencies
Modern farming practices (pesticides, glyphosate), food processing, and busy lifestyles mean that many people don’t hit their daily nutrient requirements. Supplements can bridge the gap, especially for nutrients that are commonly low in the population, such as vitamin C, magnesium, and zinc.
For example:
Magnesium is often low due to depleted soils and modern diets. Stress, high caffeine intake, and certain medications also deplete magnesium, making supplementation especially useful for many people.
Vitamin C long-term food storage, low fruit and vegetable intake can all contribute to low Vit C. An inherently unstable molecule, it is easily broken down by time, heat and other chemicals in food - we’re not always getting as much as we think.
B12 often runs low in vegans or those with digestive absorption issues.
In these cases, supplements provide a safety net.
Supplements really shine when correcting clinically diagnosed deficiencies. Whilst measuring these molecules in blood is sometimes not a helpful measure of what is stored in cells, tissues and organs, it can indicate significant deficiencies. It is still possible to have subclinical deficiencies that can impact health over time, but these aren’t things your doctor will be looking for. In both these scenarios, food alone is rarely enough, and supplementation is both safe and effective.
Therapeutic Uses
Beyond filling gaps, supplements can be used in therapeutic doses for specific conditions. For example:
Magnesium supports muscle relaxation, sleep quality, migraine prevention, anxiety and low mood, and blood sugar regulation.
Fish oil (omega-3 fatty acids) has strong evidence for reducing inflammation, supporting cardiovascular health, and improving mood.
Zinc assists with wound healing, immune support, hormone balance and skin health.
Vitamin C can shorten the duration of colds, support collagen production, and act as an antioxidant.
Supplements in this context are not just topping up—they’re actively shifting physiology.
The Bad: The Pitfalls of Supplement Use
Of course, supplements are not a panacea. Used incorrectly, they can waste your money—or do nothing at all.
Do you actually need it?
Most people are taking at least 1 supplement they don’t need.
When someone else recommends a supplement because it worked for them (or someone else), it’s often thought of as a good recommendation. However, the condition that the person had may not have the same underlying cause, and there may be another reason for your symptom/s.
Duplications and overdosing
I’ve seen people with a literal armload of supplements, with nearly half of them containing duplications of the same ingredient.
Herbs may be labelled by their Latin names, common names, or standardised extracts,
Vitamins can come in a number of forms, each with different names - e.g. Vitamin B6 - may be called B6, pyridoxine hydrochloride. pyridoxal 5-phosphate. pyridoxal 5-phosphate monohydrate, P5-P, or PLP.
Amino acids can come in an ‘L’ or an ‘R’ form, and can be bound to other molecules, e.g. magnesium glycinate is magnesium bound to a molecule of glycine.
Expensive Urine
You may have heard the phrase “expensive urine.” It’s often said by people who don’t understand what they are talking about - but sometimes it’s true.
Vitamin D is another example. While it can be very useful when a true deficiency is identified, most people can maintain healthy levels through regular, safe sun exposure, which also provides benefits far beyond a capsule. Whilst it’s recognised that many disease states are associated with low vitamin D status, studies have shown that taking vitamin D supplements does not result in any reduction of those diseases. Taking high-dose vitamin D without monitoring not only risks being ineffective, but it can also divert attention from the deeper need: sunlight as medicine.
👉 I’ve written more on this here: Vitamin D & Sunshine blog.
Many supplements contain low-quality forms of vitamins and minerals that are poorly absorbed by the body. For example, magnesium oxide looks great on a label (lots of milligrams!) but is mostly excreted unabsorbed, often causing loose stools rather than calm muscles (which can often mean upsetting the gut further and not absorbing magnesium at the same time!). If you need a laxative, then seeing a naturopath to identify the root cause is always a better option.
The same goes for multivitamins with a little bit of everything… but nothing in therapeutic doses. These products may look impressive, but the body simply doesn’t get much benefit. Many minerals use the same pathways in the body for absorption, and so taking them all together can mean absorbing some and peeing out the rest! Who knows which ones you actually get?
Poor Quality Products
Not all supplements are created equal. The market is flooded with cheap fish oils that oxidise easily (or are already oxidised!), creating harmful free radicals instead of reducing inflammation.
Other pitfalls include:
Fillers and additives (excipients - see below) that cause reactions in sensitive people.
Capsules or tablets that don’t break down properly, meaning they pass through unchanged.
Misleading labels that make claims far beyond what the product can deliver.
Poor quality ingredients, poor storage, and handling, heat, cold, humidity, and time can all impact the quality, and the form of the molecule is important, too.
Quality matters enormously in supplementation.
Subtherapeutic Doses
Some products use doses so low that they could never achieve a therapeutic effect. For example, a “sleep blend” with 20 mg of magnesium is unlikely to help anyone drift off peacefully, since therapeutic doses often start at 200–400 mg of well-absorbed forms.
Marketing sells the dream, but the reality is often disappointment.
Excipients: The Hidden Additives
Another downside of many supplements is the inclusion of excipients—the “inactive” ingredients added to tablets and capsules. Excipients are used to bind tablets, improve shelf life, or make manufacturing easier. Common examples include:
Magnesium stearate (flow agent)
Talc (anti-caking agent)
Silicon dioxide (bulking agent)
Artificial colours (to make tablets visually appealing)
Gelatin or titanium dioxide (in capsule coatings)
While generally considered “safe,” these are unnecessary chemicals for our bodies. Over time, they may contribute to low-level toxic burden, and for sensitive individuals, they can cause digestive upset, allergies, or other reactions.
Where possible, it’s best to choose supplements with minimal excipients—ideally clean powders, liquids, or capsules from reputable companies that prioritise purity.
Flashy Marketing with Little Substance
The supplement industry is worth billions globally, and with that comes aggressive marketing. Products with exotic ingredients, celebrity endorsements, or “miracle cure” claims can seduce even the sceptical.
One quite successful brand of ‘electrolytes’ contains little more than sodium chloride (table salt) - and not even the kind of salt we should be having! Their website is gorgeous, and the marketing is REALLY persuasive. As a result, one patient had astronomical levels of salt and was seriously depleted in magnesium, calcium, and zinc.
The truth? If it sounds too good to be true, it usually is. Clinical evidence matters far more than shiny packaging. If someone is selling a product, they are going to use all the evidence they can to persuade you to buy theirs. This is why seeking the assistance of a trained, unbiased practitioner is a great way to save money and look after your health. DON’T SELF-PRESCRIBE!
The Ugly: When Supplements Can Harm
Supplements aren’t always safe. There are scenarios where they can cause real harm if used incorrectly.
Medication Interactions
Some supplements interact with prescription medications, sometimes with potentially dangerous consequences. For example:
St John’s Wort reduces the effectiveness of the oral contraceptive pill, antidepressants, and some cancer drugs.
High-dose vitamin K can interfere with blood thinners like warfarin.
Fish oil can increase bleeding risk when combined with anticoagulant medications.
This is why guidance from a qualified practitioner is essential.
Adulterated or Contaminated Products
Supplements purchased online from unregulated overseas markets may contain undisclosed ingredients, prescription drugs, or contaminants like heavy metals, pharmaceutical drugs, mould, fungi, animal parts or poisons. In some tragic cases, this has led to severe illness or death.
The lesson? Always buy from reputable sources.
In Australia, the Therapeutic Goods Administration has the strictest quality guidelines in the world, which means that Australia has the highest quality products.
Over-Supplementation
More is not always better!
Fat-soluble vitamins (A, D, E, K) can accumulate in the body, leading to toxicity if taken excessively. Too much iron can damage the liver, and excessive selenium can cause hair loss and nail brittleness. Excess vitamin A in pregnancy can cause the fetus harm.
Self-prescribing high doses without monitoring is risky.
How to Read a Supplement Label: A Quick Checklist
Next time you’re staring at a wall of bottles, here’s how to make sense of the fine print:
Check the active ingredients – Look for the actual nutrient name and its form. For example, magnesium citrate or magnesium bisglycinate is more absorbable than magnesium oxide.
Look at the dose – Compare the amount per capsule or tablet with the amount shown to be effective in research. Tiny doses may not deliver meaningful results.
Scan the excipients list – Aim for products with the fewest fillers, binders, colours, or flavourings (anything under 5% isn’t legally required to be listed). If you can’t pronounce half the list, it might not be the cleanest option.
Check for certifications – Practitioner-only ranges or supplements tested by third parties (e.g. IFOS for fish oil, TGA listing in Australia) are more likely to meet safety and quality standards and sometimes exceed them.
Beware of marketing spin – Words like “detox,” “miracle,” or “all-natural” are not guarantees of effectiveness. Always look past the claims to the actual ingredients and doses. Any qualified naturopath, or nutritionist or other health practitioner is not legally allowed to claim ‘cure’ so anyone making these claims is usually not qualified to make them in the first place.
Basic Supplements to Keep on Hand
While not everyone needs a bathroom shelf lined with bottles, there are a few staple supplements worth keeping on hand for most households:
Magnesium (citrate, glycinate, or bisglycinate forms): for relaxation, sleep, muscle recovery, and nervous system support.
Vitamin C (ascorbic acid or buffered forms): for immune health, wound healing, and antioxidant support.
Zinc (picolinate or citrate): for immune health, skin, and tissue repair.
High-quality fish oil (wild-caught, IFOS-certified): for anti-inflammatory and cardiovascular benefits. AVOID the giant, cheap tubs in the discount shops!!!
These are the building blocks—safe, well-researched, and broadly beneficial when used correctly.
How to Save Money: Diet and Lifestyle First
Supplements are not a substitute for a healthy lifestyle. In fact, relying on them without addressing the basics is like putting a shiny coat of paint on a house with rotten foundations.
Food as Medicine
Whole foods provide nutrients in complex, synergistic packages that supplements can’t fully replicate. For example:
An orange delivers vitamin C along with fibre, flavonoids, and other antioxidants.
Nuts and seeds provide magnesium, zinc, and healthy fats in perfect balance.
Leafy greens are rich in folate, calcium, and phytonutrients.
Lifestyle as Medicine
Beyond food, daily lifestyle choices act like supplements in themselves:
Sunlight supports vitamin D production, circadian rhythm regulation, and mood.
Movement enhances insulin sensitivity, bone strength, and cardiovascular health.
Sleep is when your body regenerates and heals.
Supplements can support you, but they should never replace these fundamentals.
How to Learn What You Need
The supplement aisle can feel overwhelming. How do you know what’s right for you?
Guidance from a Qualified Practitioner
A trained naturopathic practitioner can assess your health history, diet, lifestyle, and test results to recommend what you truly need—nothing more, nothing less.
Unlike sales-driven environments, naturopaths aim for impartial, individualised, and evidence-based guidance.
Impartiality Matters
Buying supplements from influencers, glossy ads, or bulk discount bins often leads to wasted money and little benefit - they are selling one product for everyone as if we are all the same. Working with someone trained to interpret your needs helps avoid the trap of guesswork.
Final Thoughts: Supplements in Perspective
Supplements can be powerful tools for health—but they are not magic pills. Used well, they correct deficiencies, support recovery, and enhance well-being. Used poorly, they drain wallets, offer little benefit, or even cause harm.
The key is balance:
Diet and lifestyle first
Supplements as allies, not crutches
Quality over quantity
Guidance over guesswork
With the right approach, supplements can move from being “expensive urine” to truly transformative.
Need help with your supplements?
If you would like a review of your current supplements and some guidance about whether you’re taking what you need,
… and none of what you don’t need.
My one-off Supplement Review appointments can keep you safe and perhaps save you money.
In this 60-minute online video consultation, I will take details of your health, your symptoms, family history and medications. You give me a list, a photo or bring to the consultation all your supplements.
You will get -
Impartial, unbiased advice - I’m not selling a product, I’m not affiliated with any particular supplement companies - my motivation is your health and wellbeing.
(yes, I do sell some teas and mushrooms in my shop, but that’s because I really stand by those products, and my patients want to be able to get them - but I’m not invested in selling them)
Direction based on YOUR health needs
Check for duplicate ingredients, quality, sub-therapeutic doses & overdoses
Advice on a better quality alternative product
Advice on food or lifestyle alternatives
Medication-supplement interaction checks
A report detailing what you are taking and recommendations
