What Supplements Should You Take? Test, Don’t Guess!

Your Supplements: Test, Don’t Guess

In our Synergee practice, clients often ask us, “What supplements should I take?” It’s a common question that many people ask, whether directly or internally, wondering how to best support their health. But here’s the thing: when it comes to choosing the right supplements, there isn’t a one-size-fits-all answer. Instead, the right question to ask is, “How do I know what supplements I should be taking?” This subtle shift from “what” to “how” emphasizes the need for personalized, tested, and strategic supplementation.

In our latest Synergee podcast, we dove deep into the nuances of choosing supplements and how a targeted approach can make all the difference in your health outcomes. Here are the key takeaways:

1. The Importance of Testing – Don’t Guess

“Test, don’t guess” is foundational at Synergee. Comprehensive testing provides a clear understanding of what your body truly needs. Without it, you’re essentially flying blind. There are different levels of testing to gain these insights:

• Basic Bloodwork: Routine serum testing can give a snapshot of general nutrient levels and potential deficiencies.
• Advanced Intracellular Testing: By examining nutrient levels within cells (like intracellular magnesium or zinc), we can get a more dynamic view of how your body utilizes key nutrients over time.

Testing helps to pinpoint what supplements will best support your unique physiology. It’s about understanding deficiencies, absorption patterns, and your body’s specific needs. With consistent testing, you can monitor trends, adjust as necessary, and ensure that your supplementation is genuinely beneficial.

2. Foundational Supplements: Filling in the Nutritional Gaps

Given today’s environmental and lifestyle factors—like processed foods, pollutants, and the demands of daily life—supplements often serve to fill essential nutritional gaps. Even with a nutrient-dense diet, some foundational supplements can enhance your health by addressing common deficiencies. Here are the core supplements we often recommend:

• Multivitamins and Minerals: A quality multivitamin ensures you get the full spectrum of essential nutrients, especially minerals which are often depleted in today’s food supply.
• Fish Oil (Omega-3): Omega-3 fatty acids are crucial for cellular health, aiding in heart health, brain function, and anti-inflammatory support.
• Vitamin D with K2: Many people, regardless of location, struggle with low vitamin D levels. This is an essential supplement for immune function, bone health, and overall vitality. K2 is often paired with vitamin D to support optimal calcium absorption.
• Probiotics: Gut health is foundational to nutrient absorption. A quality probiotic supports a balanced microbiome, which in turn enhances digestion and nutrient uptake.
• Fiber: Meeting daily fiber requirements is essential for a healthy digestive system, but many people find it challenging to get enough through diet alone. Fiber supplementation supports gut health and hormone balance.

These supplements form a baseline to support daily wellness and are beneficial for most people. Think of these as “foundational” supplements that support general health and fill gaps that modern diets and lifestyles often create.

3. Repletion vs. Maintenance: Personalized Supplement Strategy

When specific deficiencies are identified, targeted repletion becomes necessary. This might mean temporarily boosting certain vitamins or minerals until levels stabilize. However, foundational supplementation remains vital, ensuring you aren’t simply “plugging holes,” but building a solid foundation for long-term wellness.

Additional support may be needed during times of increased stress, recovery, or illness. This might include B vitamins for energy production, immune support, or amino acids for muscle repair.

4. Quality Over Quantity: Choose High-Quality, Targeted Supplements

The supplement industry is vast and varied, so selecting quality products is key. Pharmaceutical-grade supplements that prioritize potency, purity, and ingredient testing are essential. Look for companies with transparent sourcing and independent testing to confirm efficacy.

Quality supplements go beyond filling deficiencies—they actively support your body’s capacity to heal and repair. Investing in quality supplements with verified bioavailability (meaning your body can absorb and use them) ensures you’re not just adding to a pill.

5. Understanding Quality in Supplementation

When choosing supplements, quality is everything. Not all supplements are created equal, and there are vast differences between pharmaceutical-grade, over-the-counter, and even some health-store brands. Here’s what to look for:

• Purity and Potency: Choose supplements that undergo rigorous testing to verify their potency and absence of contaminants. Look for certifications or lab reports that confirm quality.
• Bioavailability: Supplements that are formulated for optimal absorption, such as liquid, powder, or sublingual forms, can be especially beneficial. If a supplement can’t be absorbed, it’s of little use.
• Storage and Shelf Life: Quality products should indicate expiration dates and require proper storage to preserve potency. Some probiotics and liquid supplements may need refrigeration, and it’s wise to store all supplements in a cool, dry place to avoid degradation.

Working with a qualified health provider can also guide you toward brands and formulations that meet these standards, ensuring your supplementation plan is effective and safe.

6. Optional Supplements: Beyond the Basics

Optional supplements serve a purpose but aren’t necessarily essential for everyone. These can enhance specific goals, such as boosting athletic performance, supporting cognitive health, or improving skin and joint health. Some examples include:

• Protein and Collagen Powders: Ideal for those with high protein needs or who struggle to get enough from food sources. Collagen, in particular, supports skin elasticity and joint health.
• Nootropics: Supplements like phosphatidylserine or certain amino acids may aid memory, focus, and cognitive function. These are often sought by those looking to enhance brain health.
• Adaptogens and Peptides: Adaptogens like ashwagandha can help the body manage stress, while peptides such as BPC-157 may support muscle recovery and gut healing.

Optional supplements can provide added support for unique health goals, but they’re secondary to foundational and repletion-based supplementation. If budget is a concern, these can be the first items to pare down.

7. Working with Your Healthcare Provider: A Dynamic Process

One of the most powerful things you can do is maintain an open dialogue with your healthcare provider about your supplements. Health needs change with age, stress, season, and lifestyle, so your supplement regimen should evolve too. Regular lab reviews and check-ins help ensure that your protocol is still working for you, as well as adjust quantities, brands, or supplement forms as needed. 

• Bring Your Supplement List to Every Visit: This gives your provider a full picture of your regimen and allows them to make adjustments.
• Ask Questions: Why are you taking this supplement? How long will you need it? Providers can help clarify which supplements are short-term versus those that are beneficial for long-term use.
• Evaluate Healing vs. Maintenance: If you’re in an active healing phase, you may need more intensive supplementation. In contrast, a maintenance phase generally requires fewer or lower doses.

8. Foundation First, Optional Later

In short, start with foundational supplements to fill gaps in a balanced diet and consider repletion-based supplements to address specific deficiencies. Only then should you explore optional supplements to support advanced or specialized goals.

The “test, don’t guess” approach to supplementation is a powerful tool for building a sustainable, effective, and personalized wellness plan. And remember, while supplements can be valuable, a diet rich in whole foods, regular movement, and a balanced mindset are the true foundations of health. Always consult with your provider for guidance to ensure each supplement is right for you and supports your body’s evolving needs.

Ready to optimize your health? Keep an eye on our upcoming podcast episodes for more insights on choosing the right supplements and using functional medicine to guide your wellness journey!