What You Should Know Before Starting a New Supplement
Supplements are everywhere these days—from grocery store shelves and doctor’s offices to the Instagram feeds of wellness influencers. Whether you’re looking to improve sleep, enhance mood, or fill a nutritional gap, it’s easy to find a capsule or powder promising results. But with so many options and conflicting information, it’s essential to understand what you’re doing before you start.
If you’re new to supplementation or want to be more intentional with your approach, this guide will walk you through everything you need to know to make informed, safe, and effective choices. From reading labels to evaluating brands, from tracking results to avoiding common mistakes, let’s break down the real-world knowledge that can help you get the most out of your supplements.
Start with the Label: Know What You're Taking
The supplement label is your first clue about what you’re putting in your body, and learning how to read it properly is key. Always start with the list of active ingredients, which tells you what’s intended to provide the benefit—like vitamin D, magnesium, or ashwagandha—and how much of each is in a single dose. You’ll often see a percentage of the Daily Value (DV) listed next to each ingredient, which helps you understand how much of your daily need is being met by the supplement.
Many products include “other ingredients”—these can be binders, fillers, or capsule coatings. While they are not always harmful, it’s helpful to understand what else is included. Be especially cautious of products that list proprietary blends, which combine multiple ingredients into a single quantity without disclosing individual amounts. This lack of transparency makes it impossible to determine if you’re getting an effective dose.
And finally, check for signs of third-party testing or certification, such as NSF Certified, USP Verified, or Non-GMO Project Verified. These labels provide assurance that the product has been independently tested for purity and accuracy.
Stick with Brands That Prioritize Transparency
Choosing the right supplement isn’t just about the ingredients—it’s also about who makes it. A high-quality product begins with a reputable brand that is open about how and where their supplements are made. Companies that share detailed information about their sourcing, manufacturing standards, and testing protocols are more trustworthy than those that hide behind marketing buzzwords.
One indicator of quality is whether the company follows Current Good Manufacturing Practices (cGMP), which ensures consistency, cleanliness, and safety in the production process. Brands that submit their products for third-party testing go one step further by proving that what’s on the label is actually in the bottle.
Transparency also extends to how a brand handles customer questions. If it’s hard to find contact information, or the company is vague about its processes, it might be a sign to look elsewhere.
Quality and Safety Are Non-Negotiable
When it comes to supplements, more is not always better—and not all products are created equal. It’s important to think about where the supplement is made, how it’s stored, and whether it has been tested for contaminants like heavy metals or bacteria. Supplements made in countries with strict regulatory standards, such as the U.S., Canada, or European nations, tend to be more reliable than those from less-regulated sources.
Third-party lab testing is crucial here. It helps ensure that a product is free from dangerous contaminants and that it contains the exact dosages listed on the label. Don’t overlook expiration dates, either. Potency can decline over time, especially if the supplement hasn’t been stored properly.
Red Flags to Watch Out For
Not every supplement is safe or effective. Some are downright dangerous. Products that promise instant results or claim to “cure everything” should be met with skepticism. These kinds of claims aren’t just misleading—they’re often a sign of poor-quality or deceptive marketing.
Other red flags include undisclosed ingredient amounts, unclear sourcing, and very low prices that seem too good to be true.
Getting the Most from Your Supplements
How and when you take your supplements can significantly impact how well they work. Some nutrients, like vitamins A, D, E, and K, are fat-soluble and absorb better when taken with a meal that includes healthy fats. Others, like B vitamins and vitamin C, are water-soluble and can often be taken on an empty stomach, though they may cause nausea in some people if taken without food.
It’s also important to think about timing. Some supplements, like magnesium or melatonin, are best taken at night to support sleep, while energizing nutrients like B12 may be better in the morning. And if you’re taking multiple supplements—or prescription medications—pay attention to interactions that could alter how your body absorbs them.
Building a consistent routine helps. Try tying your supplement intake to a daily habit, like brushing your teeth or making breakfast, to stay consistent over time.
Track What You Take—and How You Feel
Just because you’re taking a supplement regularly doesn’t mean it’s working for you. That’s why tracking your experience is so important. Consider keeping a simple supplement journal, where you jot down how you feel each day—energy levels, digestion, sleep, mood, and any side effects.
Some changes take time, so be patient. It might be weeks before you notice measurable improvements. Using an app or calendar reminder can help you stay on track and see trends over time.
If you start feeling worse after taking a new supplement—or you don’t notice any change after a reasonable period—it may be time to re-evaluate.
Don’t Skip Testing and Blood Work
Supplements aren’t guesswork. The most effective use of them comes from knowing what your body actually needs—and that starts with lab testing. Tests for levels of vitamin D, B12, iron, ferritin, and even thyroid function can give you a clear picture of your nutritional status.
Starting with a baseline test before beginning a new supplement can help you measure its effectiveness later. After a few months, a follow-up test can show whether the supplement is working—or whether your dosage needs adjusting. Work with a qualified professional to interpret results and make informed decisions.
Consult with a Professional—Seriously
It’s easy to think, “It’s just a vitamin,” but supplements can be powerful, especially when taken alongside medications or for chronic conditions. That’s why it’s so important to talk to your doctor, dietitian, or a functional medicine practitioner before adding anything new.
If you’re pregnant, breastfeeding, managing a health condition, or taking prescription drugs, this step isn’t optional. Even natural products can have serious interactions or unintended side effects.
The right practitioner can also help you prioritize what’s actually worth taking, so you don’t waste money on unnecessary or redundant products.
Pitfalls to Avoid When Starting a Supplement
Even the most well-meaning supplement user can run into trouble. One of the biggest mistakes is trying to take too many supplements at once, hoping for faster results. Not only does this make it harder to identify what’s working, but it also increases the risk of interactions.
Another common trap is using supplements to replace a poor diet. Supplements are meant to complement, not replace, real food. It's also easy to fall into the trap of chasing trends—buying what’s popular on social media without checking if it’s relevant to your needs.
Ignoring side effects, not reassessing your supplement routine, or continuing to take something out of habit even when it's no longer necessary—these are all pitfalls that can set back your progress.
Be Informed, Be Intentional
Supplements can be valuable tools for supporting your health, but they’re not magic bullets. The best results come from informed choices, consistent routines, and professional guidance. Knowing how to read a label, choose a trusted brand, track your response, and stay on top of testing gives you a clear advantage.
At Newy, we believe wellness starts with education, transparency, and personalization. Whether you’re just beginning your supplement journey or fine-tuning an existing routine, we’re here to support you every step of the way—with real knowledge and no hype.
Disclaimer:
The content provided on this blog and website is for educational and informational purposes only and should not be considered medical advice. Newy supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare professional before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking other medications.
