How to pick a supplement that isn't a scam
The supplement industry is famously under-regulated. Products routinely under-dose, mislabel, contaminate, or hide ingredients inside proprietary blends. This page is a working checklist for evaluating any supplement before you pay for it — independent of brand, price, or marketing claims.
The short list
An amino acid compound that enhances cellular energy production.
Essential fats (EPA/DHA) that support cardiovascular and brain health.
A highly absorbable form of magnesium bound to glycine.
A fat-soluble vitamin essential for bone health and immune function.
Hydrolyzed protein supporting skin, joints, and connective tissue.
Live beneficial bacteria that support gut microbiome health.
Frequently asked
- What does third-party testing actually verify?
- That the pill contains what the label says it does, in the amounts claimed, and without contamination (heavy metals, pesticides, adulterants). Look for USP, NSF, Informed Sport, or ConsumerLab seals — and verify on the certifier's public database.
- Why do I need to care about ingredient form?
- Because forms of the same ingredient absorb differently — sometimes by multiples. Magnesium oxide vs glycinate. Vitamin K1 vs K2. Cyanocobalamin vs methylcobalamin B12. The cheap form often does less than half the work of the premium one at the same dose.
- What's a proprietary blend and why is it a warning sign?
- A proprietary blend lists multiple ingredients under one total dose — for example, "Energy Matrix 1200 mg" — without saying how much of each ingredient is inside. It's almost always used to hide under-dosing of the expensive ingredients. Avoid.
- Does a higher price mean a better supplement?
- No. Price correlates weakly with quality. The reliable signals are third-party testing certificates, form transparency, and individual-ingredient dose disclosure. Some of the best supplements on the market are also the cheapest (creatine monohydrate, USP fish oil).
- How do I verify a third-party testing claim?
- Most certifiers maintain a public product database. Search the product name on usp.org, nsf.org, or informed-sport.com. If the product isn't in the database, the seal on the bottle isn't verifiable.
Not sure where to start?
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