In today’s wellness-driven world, supplements are everywhere—from grocery store shelves to influencer reels. But not all supplements are created equal. I want to empower you to make informed choices when it comes to adding vitamins, minerals, herbs, or other natural products to your health regimen.

Here are a few ways to tell the difference between a high-quality supplement and one that may be a waste of your money—or worse, harmful to your health.

Capsules and Powders Are Often Superior to Tablets

One of the most overlooked aspects of supplement quality is the form it comes in. Tablets, especially the hard-pressed, compressed kind, can be very difficult for your body to break down and absorb. Studies have shown that some tablets pass through your system completely undigested.

A striking example comes from wastewater treatment facilities, which have reported finding intact pills and supplement tablets in sewage sludge. A 2017 article published in Environmental Pollution found that poorly digested pharmaceutical and supplement tablets not only persist through digestion but can remain stable enough to contaminate water systems.¹

Your best bet? Choose capsules, powders, or tinctures whenever possible. These forms typically allow for better absorption and bioavailability, making your body more likely to use the nutrients you’re paying for.

Look for Activated or Methylated Forms of Vitamins

Reading the supplement label is key. High-quality brands invest in bioavailable forms of nutrients, forms that your body can easily recognize and use.

Here are a few examples that signal a company is invested in quality:

• 5-MTHF (L-methyltetrahydrofolate or L-methylfolate) instead of synthetic folic acid
• Methylcobalamin instead of cyanocobalamin for B12
• P5P (pyridoxal-5-phosphate) instead of pyridoxine HCl for B6

These methylated or activated forms are especially critical for people with MTHFR genetic variants, which can impair their ability to convert synthetic vitamins into usable forms. Genetic predisposition matters when it comes to nutrition, and choosing the right form of a nutrient makes a big difference in how well your body benefits.

Be Careful Where You Buy, Especially on Amazon

It’s convenient to shop online but beware when it comes to supplements sold on third-party marketplaces like Amazon. I’ve personally spoken with several physician-grade supplement distributors who have tested their own products purchased from Amazon, only to discover that the contents had been tampered with.

In some cases, capsules that were supposed to contain therapeutic nutrients were filled with inert cornstarch or had degraded to the point of being ineffective or harmful. Many physician-grade companies now refuse to sell on Amazon altogether because of the risk of counterfeit or expired products.

Whenever possible, purchase from direct distributors, your functional or integrative physician, or the manufacturer’s official website.

When It Comes to Herbs, Freshness and Form Matter

Another reason supplements may seem ineffective is that many natural ingredients, especially herbs, degrade over time. The longer herbs sit on a shelf as dry powders or capsules, the more likely they are to lose their potency.

A more reliable option is tinctures, which are herbal extracts preserved in alcohol or glycerin. These maintain the active plant constituents in a stable, preserved form, and are often more bioavailable than dried herb capsules. Tinctures also allow for customized dosing, which can be especially useful for practitioners tailoring protocols for individual patients.

Other Red Flags to Watch For

• Proprietary blends with no exact amounts listed: This is often a way for companies to hide low doses or filler ingredients.
• Artificial colors and additives: Avoid anything with FD&C dyes, titanium dioxide, or magnesium stearate when possible.
• Lack of third-party testing: Reputable supplement companies will share Certificates of Analysis (COAs) proving purity and potency.
• Outrageous health claims: If it sounds too good to be true (“Cures cancer!” “Lose 30 pounds in a week!”), it probably is.

Supplements Are Tools, Not Magic Bullets

Supplements, even when high quality, are not substitutes for good nutrition, regular exercise, and adequate rest. But when chosen wisely, they can play a powerful role in helping your body heal, optimize function, and prevent disease. As with any tool, knowing how to choose the right one and where to get it is critical.

At Solidarity, we care deeply about your health, your stewardship of resources, and your ability to make informed decisions that align with your values and long-term well-being. As always, speak with a trusted integrative or functional medicine physician before starting new supplements, especially if you have chronic health conditions or take prescription medications.

In Solidarity,

1. Verlicchi, P., Zambello, E., & Al Aukidy, M. (2017). What have we learned from worldwide field studies on pharmaceuticals in the environment? – The views of the authors. Environmental Pollution, 229, 929–936. ↩︎