Supplements Decoded: What Every Health-Conscious Mom Needs to Know
Supplements 101: Are They Helping or Hurting Your Health?
What You’ll Learn in This Post:
How to spot high-quality supplements (and avoid getting duped by marketing)
When supplements can actually make symptoms worse—yes, even the "healthy" ones
How probiotics work (or don't!) and what to look for on the label
Common myths about popular supplements like Vitamin D, calcium, iron, and B vitamins
The importance of gut health in making supplements effective
What "test, don’t guess" really means and how functional lab testing saves time, money, and sanity
Hey Mama, Let’s Talk Supplements
You want to feel better. You want more energy, better sleep, fewer mood swings. Maybe you’ve tried a few supplements already—some recommended by a friend, some from a late-night Google rabbit hole, and a few you tossed in your cart at Costco. But are they actually helping? Or are they just expensive hype?
You’re not alone in wondering. In fact, one of the most common questions I get is:
“Is this a good supplement?”
Short answer: it depends.
Let’s clear up the confusion, together.
The Supplement Aisle Can Be a Minefield
With 90,000+ supplements on the market, it’s no surprise that even the most health-savvy moms get overwhelmed. Unfortunately, many of these products are unregulated, untested, or downright misleading. The pretty label and celebrity endorsement? Not worth much when your body is the one paying the price.
Supplements are meant to help you fill the gaps in nutrition and/or optimize body systems, but too often we end up buying things that at worst hurt us or at the very least, drain your wallet. If you are going to pay good money for something that goes in your body, we want it to be effective!
Not All Supplements Are Created Equal
Here’s what to look for:
Third-party testing: Certifications like NSF, USP, or GMP indicate the product has been tested for purity and potency.
Bioavailable forms: Chelated minerals, methylated B vitamins (like methylfolate), and coenzyme Q10 (not ubiquinone) are better absorbed and used by the body.
Minimal additives: Avoid artificial colors, preservatives, fillers, or sugars. These can trigger sensitivities and interfere with absorption.
Transparent labeling: A high-quality brand will list exact ingredient forms, doses, and source information.
An example: If your magnesium supplement lists "magnesium oxide," your body absorbs only a fraction of it. But "magnesium glycinate" or "magnesium malate"? Much better. Credible brands use the most absorbable forms where cheaper brands will…well, cheap out.
Supplements That Can Backfire
There are some supplements that seem universally recommended—but are often overused or misused. Here are a few that require a cautious approach:
⚠️ Vitamin D
Vitamin D is more than just a vitamin; it's a hormone precursor. It affects mood, immunity, bones, and inflammation. But too much can cause calcium to deposit in the wrong places (hello, kidney stones) and imbalance other nutrients like magnesium and vitamin K2.
When to be cautious:
• Supplementing blindly in summer when you get plenty of sun
• Taking high doses without checking blood levels
• Not pairing it with magnesium and K2 (its essential cofactors)
⚠️ Calcium
Despite what old commercials told us, most women don’t need extra calcium from supplements. It’s abundant in food, and without proper cofactors (like K2, magnesium, boron), excess calcium can harden arteries instead of strengthening bones. Calcium in the wrong place can be worse than too little calcium!
Common mistake: Taking calcium carbonate without realizing it can cause constipation and poor absorption.
⚠️ Iron
Yes, iron is essential for energy and oxygen transport. But unless you’re truly deficient, taking it can cause constipation, inflammation, or fuel pathogens like bacteria and viruses. In fact, if you have underlying gut issues like H pylori, candida, or others, taking iron is like adding fuel to a fire!
Get tested first. Don’t supplement unless your ferritin and iron panel confirm you need it. Even with clear markers of deficiency, a prioritized look at your whole health picture is necessary before reaching for a pill or capsule.
⚠️ B Vitamins
Especially folic acid and B12. Many women have MTHFR gene mutations that prevent them from converting synthetic forms into usable nutrients. In fact, in many cases taking synthetic Bs can BLOCK the pathways your body uses to absorb essential nutrients so instead of making things better, you actually feel worse over time.
Better options: Look for "methylated" forms like methylfolate and methylcobalamin. But be careful—some people feel wired or anxious on high doses. This is another case where labs and expert advice can help you dial in your dose.
Let’s Talk Probiotics: The Most Confusing Supplement of All
Probiotics can help with digestion, immunity, and even mood. But they can also do absolutely nothing if you buy the wrong kind—or worse, make your symptoms flare.
Common Probiotic Pitfalls:
No strain specifics: Labels should list the full strain name, not just "Lactobacillus."
Too few CFUs: You need at least 1 billion CFUs per strain.
Poor delivery system: If it can’t survive stomach acid, it never makes it to your gut.
No prebiotics: These are the fuel probiotics need to thrive. (Look for FOS, GOS, or inulin.)
Do You Even Need a Probiotic?
Maybe. I’d go so far as to say probably. Consider one if you have:
Taken antibiotics recently
Frequent bloating or irregularity
Skin issues (like eczema or acne)
Recurrent colds or low immunity
A high-stress lifestyle
But here’s the catch: probiotics are like seeds. If your gut is toxic or barren soil, they won’t grow.
Before spending another $40 on a bottle, let’s make sure your gut terrain is ready to receive them.
What About Detox Support?
You’ve probably seen "liver detox" teas or "cleansing" supplements. While these sound promising, revving up detox without clearing the exit routes can make you feel worse.
Imagine turning on a faucet with a clogged drain. That’s what happens when your detox pathways (gut, lymph, kidneys, skin) aren’t working properly.
Detox done right:
Support elimination (bowel regularity, hydration)
Use gentle herbal supports like milk thistle only when needed
Make sure your liver has the nutrients it needs (like B vitamins, magnesium, and protein) so it can handle the extra load. (You need extra chocolate and good tunes when you spring clean, right? Your liver needs extra support as well.)
"Test, Don’t Guess": Why Functional Labs Are a Game-Changer
You don’t need a lifetime supply of pills. You need insight.
Functional lab tests can tell us:
Whether your nutrient levels are optimal (not just "normal," we want BETTER than that!)
If your gut has infections, inflammation, or dysbiosis
If you’re detoxing properly
What your hormones are doing
Your body in motion—what trends say about your needs and capacity
This data lets us design a targeted plan—so you’re not wasting time or money.
One mom I worked with was taking four different energy-boosting supplements and still exhausted. Her labs showed low iron and poor gut absorption. Once we addressed both, her energy came roaring back—and we cut her supplement bill in half.
You Deserve a Plan, Not a Pile of Bottles
Moms are often told to "just try this" or "add that supplement" without real guidance. Tik Tok makes us think this or that will make us younger, smarter, and odor free to boot. But your body is unique. What helps your best friend might not help you. In fact, it might hurt.
Every Foundation Call I do includes a supplement review. We go over what you're taking, what your symptoms are, and what your labs say. From there, we build a plan that works for you.
Because supplements are tools. They can help you heal when used correctly. But guessing? That can set you back.
Take Action Without Overwhelm
Before you toss another bottle in your cart, ask:
Do I actually need this?
Is it the right form and dose?
Could it interact with something else I’m taking?
And most importantly:
Am I investing in the right solution, or just hoping for the best?
This is my go-to source for therapeutic grade supplements—already curated for quality and efficacy! Open your own account and receive 10% off supplements, body care, protein and workout supports and more!
My Not So Secret Weapon: Concierge Supplement Source
I love shopping on Fullscript because they did the heavy lifting for me. They only carry quality brands vetted for production standards, label accuracy, efficacy and purity. They carry trusted brands that deliver on their claims. Their search functions allow me to look for ingredients I want and avoid any I don’t. They make it easy to track and reorder. No minimums (although orders over $50 get free shipping!) No autoships UNLESS you set them up.
I order my vitamins, probiotics, and more. Think protein powders, toothpaste, even my favorite sugar substitute (hint: search RX sugar and be amazed.)
When you open an account under me, you automatically get 10% off all your purchases, access to my curated recommendations, and if we go deeper together, I can send you personal suggestions. I seriously love this platform. Click here for access.
You don’t need a whole shelf of supplements (or a shoebox full of pills you can’t even remember ordering).
You need a strategy that works.
If you’re ready for clarity, book a free 20-minute consult. I’ll help you figure out what your body actually needs—and what it doesn’t.
Cheering you on (and keeping your supplement drawer honest 😉),
Kristin
