Supplements Aren't Always Safe - But This Guide Is :)
- bewellbyliv
- May 1
- 15 min read
Updated: May 17
The supplement aisle may look shiny and promising, but behind the labels and health claims is a much messier truth: the supplement industry is largely unregulated — and what you see isn’t always what you get.
In the U.S., for example, supplements do not require FDA approval before going to market. That means companies can sell products without proving safety, effectiveness, or even that the ingredients on the label are actually in the bottle.
Some Stats You Should Know:
• A 2015 study published in the New England Journal of Medicine found that over 23,000 emergency room visits each year are linked to adverse effects from dietary supplements.
• A 2013 investigation by the New York Attorney General’s Office found that 80% of supplements sold at major retailers like Walmart, Walgreens, Target, and GNC did not contain the labeled ingredients — and some contained fillers like rice, houseplants, or asparagus instead.
• In 2019, ConsumerLab tested 40 popular supplements and found that over 30% failed quality standards, either due to missing ingredients, inaccurate dosages, or contamination with heavy metals.
Not All Brands Are Created Equal:
Some supplement brands cut corners to lower costs, using cheap fillers, low-quality raw materials, or ineffective forms of nutrients. Others do no third-party testing at all — so you’re trusting their word, and nothing else.
On the other hand, trustworthy brands invest in third-party testing, use therapeutic doses, and source bioavailable, clean ingredients. These brands will often share their certificates of analysis, test for contaminants like heavy metals and mold, and disclose sourcing practices.
Supplements Aren’t Harmless:
Even high-quality supplements need to be used with intention. They’re not one-size-fits-all, and more isn’t always better. Take zinc, for example — often used for immune support. But long-term high-dose zinc can deplete your copper levels, which can lead to fatigue, neurological issues, or weakened immunity — the very thing you were trying to support.
It’s not just zinc. Too much vitamin D without enough K2 can lead to calcium being deposited in arteries instead of bones. And unnecessary iron supplementation can increase oxidative stress if you don’t actually need it.
Supplements are metabolized by the liver just like pharmaceuticals. Taking handfuls of supplements every day can burden your detox pathways and slow down your body’s natural ability to clear what it doesn’t need. More is not always better — and sometimes, it’s harmful.
The Best Medicine is Food:
Supplements should support you, not replace a nourishing lifestyle. A diverse, nutrient-dense diet remains the most sustainable and intelligent way to care for your health. Supplements can help fill gaps or support healing in times of need, but they should be used like tools — not a foundation.
Because the supplement world is the wild, wild west, I’ve put together a carefully curated guide to trusted brands and formulas that prioritize purity, effectiveness, and third-party testing — so you can support your body without the guesswork.
You deserve transparency. You deserve to feel empowered. And you deserve to know that what you’re taking is actually helping — not hurting (or doing nothing).
I have listed 30 of the most commonly used supplements with individual brands that have verified potent and clean formulas proving themselves to be the best of the best. Every recommended supplement is linked directly to their manufacturer website. However, most of these can be found on Amazon or iHerb.
A short list of the supplement brands that I trust the most: Thorne Research, Pure Encapsulations, Designs for Health, BioOptimizers, NOW (certified lines only), Seeking Health, Supherb (Israel), Nature's Pro (Israel, but no third-party testing information).
VITAMIN D3 + K2
From a functional medicine perspective, vitamin D is more than just a vitamin — it’s a hormone that plays a critical role in immune function, inflammation regulation, bone health, hormone balance, and even mood. But here’s the catch: vitamin D needs vitamin K2 to work safely and effectively.
Vitamin K2 helps direct calcium into your bones and teeth (where you want it) and away from your arteries (where it can cause calcification). Without K2, taking high doses of D can increase your risk of calcium ending up in the wrong places.
Most people today are deficient in vitamin D — and low levels have been linked to everything. Optimizing Vitamin D is a foundation for your whole body's health.
Optimal, not just “normal,” matters. Functional medicine aims for levels around 50–80 ng/mL, not just the low bar set by standard labs.
Trusted Vitamin D + K2 Supplements:
Thorne
More Options:
What to look for in a Vitamin D supplement
Choose vitamin D3, not D2 — D3 is the natural, most bioavailable form your body uses efficiently
Includes Vitamin K2 (MK-7 form-the most active and long-lasting form of K2)
Prefer oil-based capsules (D3 is fat-soluble) or liquid drops suspended in MCT or olive oil
Vitamin D is fat-soluble and must be dosed carefully, so testing matters
Some supplements also include magnesium, boron, or zinc to support proper D3 metabolism
Avoid blends with calcium unless advised by a practitioner
Always test your vitamin D blood level (25-OH D) before and during supplementation, especially at higher doses. The ideal dosage of vitamin D depends on your blood levels. If you’re deficient (under 30 ng/mL), a short-term dose of 5,000 to 10,000 IU per day is often used to restore levels, typically for a few weeks under supervision. For those who are insufficient (between 30–49 ng/mL), a dose of 2,000 to 5,000 IU daily can help bring levels into the optimal range. Once your levels are optimal (50–80 ng/mL), most people maintain them with 1,000 to 2,000 IU per day. It’s important to test your 25(OH) vitamin D blood level regularly and adjust your dose accordingly.
Because vitamin D is fat-soluble and can accumulate, excessive doses over time can lead to toxicity—especially without vitamin K2 or magnesium to support safe calcium metabolism.
MAGNESIUM GLYCINATE AND MAGNESIUM CITRATE
Magnesium is involved in over 300 enzymatic reactions, including blood sugar regulation, stress response, nerve signaling, detoxification, and hormone balance. It’s one of the most common nutrient deficiencies—especially under chronic stress, with high sugar intake, or poor digestion.
Magnesium glycinate is a highly absorbable and gentle form of magnesium, bound to the amino acid glycine. This is most commonly taken before bed to aid with sleep, muscle recovery, headache, and anxiety. It’s easy on the stomach and does not cause loose stools, making it ideal for long-term use.
Magnesium citrate is a well-absorbed form of magnesium bound to citric acid. It’s especially known for its mild laxative effect, and is often used to support: Constipation relief, muscle cramps and spasms, regular bowel movements, and electrolyte balance. Because of its stool-softening properties, it’s best for people who tend to be constipated or need digestive support.
More Options:
Thorne (powder)
Seeking Health (powder)
More Options:
Designs for Health (powder)
Not all magnesium is the same -different forms serve different functions:
Magnesium glycinate – best for calm, sleep, anxiety, muscle relaxation
Magnesium citrate – helps with constipation and bowel regularity
Magnesium malate – supports energy production and muscle pain
Magnesium threonate – crosses the blood-brain barrier for cognitive function and memory
Magnesium taurate – supports heart and cardiovascular health
Magnesium oxide – poorly absorbed; mostly used as a laxative (not recommended for general supplementation)
Look for terms like “chelated,” “bisglycinate,” “malate,” or “threonate”—these forms are gentler on the gut and more bioavailable.
OMEGA-3 (EPA + DHA)
Omega-3 (EPA & DHA) are essential fatty acids found mainly in fish oil that play a crucial role in brain function, heart health, reducing inflammation, and supporting cell membranes. EPA (eicosapentaenoic acid) is known for its anti-inflammatory benefits, while DHA (docosahexaenoic acid) is vital for brain and eye development. Since the body can’t make enough on its own, getting adequate omega-3s through diet or supplementation is key for long-term health and disease prevention.
When choosing an omega-3 supplement, it’s essential to ensure it includes both EPA and DHA, the most bioactive and beneficial forms. Many generic products contain low-quality or poorly absorbed sources. Always choose a reputable brand that uses third-party testing to verify purity, potency, and freedom from heavy metals or oxidation. Proper sourcing—from clean, sustainably harvested fish—makes a big difference in both safety and effectiveness.
More Options:
What to look for in an Omega-3 Supplement
High EPA + DHA Content (Not Just “Fish Oil”)
Ensure the label shows specific amounts of EPA and DHA (not just “1,000 mg fish oil”)
A therapeutic dose usually contains at least 500–1,000 mg of combined EPA and DHA per serving
Triglyceride (rTG) or Re-Esterified Form
These forms are better absorbed than the synthetic ethyl ester form
Look for the terms “triglyceride form” or “rTG” on the label
Third-Party Tested for Purity and Heavy Metals
Omega-3s are prone to contamination—choose brands that are tested for mercury, PCBs, dioxins, and oxidation
Look for certifications like IFOS (International Fish Oil Standards), NSF, or GOED compliance
Sustainably Sourced + Wild-Caught
Choose fish oil from wild-caught, small fish (like anchovy, sardine, mackerel) for less toxin accumulation
Look for certifications like Friend of the Sea or MSC-certified sustainable fishing
Minimal Fillers or Additives
No artificial colors, preservatives, or synthetic flavorings
Many high-quality omega-3s add natural antioxidants like vitamin E (mixed tocopherols) to prevent oxidation
Freshness + Low Oxidation (Low TOTOX Score)
Fish oil can go rancid—choose brands that provide oxidation test results or have a low TOTOX score
Avoid:
Generic “fish oil” with no listed EPA/DHA amounts
Products that smell fishy (a sign of rancidity)
Supplements from large fish (like tuna or salmon) with higher heavy metal risk
NAC (N-Acetyl Cysteine)
NAC (N-acetyl cysteine) is a powerful antioxidant and a precursor to glutathione, your body’s master detoxifier. While you can supplement with glutathione directly, NAC is often more effective because it helps your body make its own glutathione—which is more stable, better absorbed, and longer-lasting at the cellular level. Glutathione supplements can break down in the gut, making them less effective unless taken in liposomal form. NAC gives your body the raw material to build glutathione naturally, where and when it’s needed most.
Taking NAC is one of the most efficient ways to boost glutathione, reduce inflammation, support detox pathways, and protect long-term health. It’s especially valuable in times of high stress, toxin exposure, or chronic illness.
More Options:
LIPOSOMAL VITAMIN C
From a functional medicine standpoint, vitamin C is far more than just an immune booster—it plays a foundational role in cellular health, detoxification, inflammation reduction, and tissue repair. Liposomal vitamin C is encapsulated in tiny fat-like particles (liposomes), which dramatically improves its absorption and cellular delivery.
Vitamin C supports nearly every foundational system—immune, detox, adrenal, and structural. In functional medicine, it’s often used therapeutically, and liposomal delivery ensures it actually reaches the tissues where healing happens.
More Options:
Liposomal vitamin C supplements come in liquid or gel packet form due to the nature of liposomal delivery, a few reputable brands have developed powder or capsule forms using liposomal or enhanced delivery technology.
PROBIOTICS
From a functional medicine lens, probiotics are not a cure-all—they are tools that can support gut health temporarily while you address the deeper root causes of imbalance. Probiotics are placeholders. They don’t permanently “repopulate” your gut. Once you stop taking them, their benefits often fade—unless you also rebuild your native microbiome through fiber-rich, whole foods, diversity in the diet, and a healthy environment.
Prebiotics are the fuel that feeds your good gut bacteria, helping your native microbiome thrive—making them just as important (if not more) than probiotics. Don’t rely on probiotics alone—use them as a bridge while you do the real work of restoring microbial balance from the inside out.
More Options:
What to look for in a probiotic:
Diverse Strains (Multi-Strain Formula)
Look for a broad spectrum of Lactobacillus, Bifidobacterium, and/or spore-forming Bacillus strains
Diversity mimics a healthy microbiome and offers broader gut, immune, and mood support
Clinically Studied Strains
Prioritize products that list specific strains, not just species (e.g., Lactobacillus rhamnosus GG, not just Lactobacillus rhamnosus)
Clinically backed strains have known benefits and safety profiles
High CFU Count (but not too high)
Aim for at least 10–50 billion CFU for daily general support
Too high CFU (e.g., 200B+) is not always better and can cause bloating for some
Survivability
Choose delayed-release capsules, spore-based probiotics, or encapsulated strains that survive stomach acid
Prebiotics Included (Optional)
Some blends include prebiotics like inulin or FOS to help probiotics colonize
If you have SIBO or bloating, look for prebiotic-free versions
Storage Requirements
Check if refrigeration is needed—though many high-quality shelf-stable options now exist
Heat-stable strains (like spore-based) are ideal for travel
Bonus tip:
Rotate your probiotic every 2–3 months for microbiome diversity
Consider targeted probiotics (e.g., for vaginal health, mood, immunity, or histamine intolerance)
PRENATAL VITAMINS
What Makes a Prenatal Functional-Medicine Approved:
Methylated B vitamins (especially folate as 5-MTHF)
Choline (essential for brain development)
Chelated minerals for absorption
Low in fillers and free of synthetic dyes
Third-party tested for heavy metals and purity
More Options:
B-COMPLEX B-complex vitamins are foundational because they act as cofactors in nearly every cellular process—especially those related to energy production, detoxification, hormone balance, brain health, and methylation.
Each B vitamin has a unique role:
B1 (thiamine): Supports nervous system and blood sugar regulation
B2 (riboflavin): Helps activate other B vitamins and supports antioxidant defenses
B3 (niacin): Needed for NAD production—critical for energy and DNA repair
B5 (pantothenic acid): Essential for adrenal health and hormone synthesis
B6 (P-5-P): Supports neurotransmitters (serotonin, dopamine) and reduces PMS symptoms
B7 (biotin): Important for hair, skin, nails, and glucose metabolism
B9 (folate): Crucial for methylation, fertility, detox, and fetal development (must be methylated)
B12 (methylcobalamin or adenosylcobalamin): Vital for nerves, red blood cells, and methylation (not cyanocobalamin)
Why Methylation Matters
B vitamins—especially B12, B6, and folate—support methylation, a process your body uses to turn genes on/off, build neurotransmitters, and detox hormones and toxins. If you have an MTHFR gene mutation, you may need methylated forms to properly use them.
More Options:
What to look for in a B-Complex:
Active forms: 5-MTHF (not folic acid), methylcobalamin, P-5-P, etc.
Third-party testing: Purity, potency, and heavy metal screening
Free of: Synthetic folic acid, fillers, common allergens
Designed for function: Supports methylation, stress, energy, detox
ZINC
Zinc is essential for: Immune function and fighting infections, Skin healing and acne control, Hormone balance (especially testosterone and thyroid health), Gut lining repair and digestive enzyme function, and Cognitive and mood support.
It’s easily depleted by stress, poor diet, alcohol, and chronic illness, making it one of the most common nutrient deficiencies.
The most effective daily dose is 15–30 mg. Long-term high dosing can deplete copper, so balance matters. Some formulas include copper (1–2 mg) to prevent imbalance.
What to look for in a zinc supplement:
Chelated forms for absorption
Zinc picolinate – best absorbed, gentle on the stomach
Zinc bisglycinate – chelated and highly bioavailable
Zinc citrate – good absorption and cost-effective
Zinc carnosine – especially good for gut and stomach lining supportAvoid zinc oxide—it’s poorly absorbed.
TUMERIC/CURCUMIN
Turmeric (Curcuma longa) contains the active compound curcumin, a powerful anti-inflammatory and antioxidant. Functional medicine uses curcumin to support: Joint pain and arthritis, Gut inflammation (IBD, leaky gut), Cognitive health and mood (via BDNF and inflammation reduction), Cardiovascular protection, Hormonal balance (especially in estrogen dominance and PCOS), Liver detox pathways
Because chronic inflammation is at the root of many modern conditions, curcumin is considered a core foundational anti-inflammatory supplement.
More Options:
Curcumin is notoriously hard to absorb, so look for
BCM-95® (bound to turmeric essential oils)
Theracurmin® (water-dispersible form)
Meriva® (curcumin-phosphatidylcholine complex)
Or piperine (black pepper extract) to boost absorption by up to 2000%
ALA (Alpha-Lipoic Acid) is a potent antioxidant for liver detox, blood sugar regulation, and mitochondrial support. It’s both fat- and water-soluble, making it unique in protecting cells from oxidative stress. Best taken on an empty stomach; avoid with heavy metals unless guided by a practitioner due to its metal-chelating effects. Look For: R-ALA form (most bioavailable)
BLACK SEED OIL
Derived from Nigella sativa, black seed oil is anti-inflammatory, antimicrobial, and supports immune and gut health. It’s rich in thymoquinone, which may help with allergies, autoimmune conditions, and skin issues. Look For: Cold-pressed, glass bottled, organic, high thymoquinone content. Best taken with food; may interact with certain medications.
COD LIVER OIL is a natural source of omega-3s, vitamin A, and D, cod liver oil supports immune health, mood, inflammation, and skin. Look For: Raw, cold-pressed, wild-caught, no synthetic vitamins added. It’s more nutrient-dense than regular fish oil but should be dosed carefully due to vitamin A content. Choose molecularly distilled, sustainably sourced brands for purity.
OIL OF OREGANO is a broad-spectrum powerful antimicrobial that targets bacteria, viruses, and yeast like candida and colds. While effective short-term, it can disrupt beneficial gut flora if overused especially after 6 weeks. Use high-quality oil diluted in capsules or liquid, and cycle usage to avoid microbiome imbalance. Look For: Wild-crafted, standardized carvacrol content (70%+), diluted in safe carrier oil like olive oil or MCT
MILK THISTLE
Known for liver detox and regeneration, phase I/II liver enzyme support, antioxidant for hepatocytes. Milk thistle (silymarin) protects against oxidative damage and supports bile flow. It's gentle, well-tolerated, and helpful during medication or alcohol use. Look For: Standardized to silymarin (70–80%), organic, alcohol-free liquid or capsule, best taken with meals.
COQ10 (UBIQUINOL) is crucial for mitochondrial energy and heart health, CoQ10 is depleted by aging and statins. Ubiquinol is the active form, better for those over 40 or with chronic illness. Look for lipid-based or nano formulations for better absorption—take with fat for best results. It supports mitochondrial energy, heart function, and antioxidant status. Look For: Ubiquinol (active form)
QUERCETIN is a natural antihistamine and antioxidant, quercetin stabilizes mast cells, supports immune regulation, and reduces inflammation. Excellent for allergies, histamine intolerance, MCAS, and viral protection. Best absorbed with fat or when combined with bromelain or vitamin C. Look For: Phytosome form = enhanced absorption
RESERVATROL
Resveratrol supports longevity, brain health, and inflammation by activating sirtuins and mimicking fasting effects. It's found in red grapes but requires supplementation for therapeutic doses. Pair with fat or liposomal delivery for improved absorption; avoid if estrogen-sensitive. Look For: Trans-resveratrol (active form), no soy
L-THEANINE is an amino acid from green tea that promotes calm focus, reduces anxiety, and supports sleep without sedation. Safe and non-addictive, it works well with caffeine to reduce jitteriness. Best taken as needed for stress or before bed.
GABA
GABA is the brain’s calming neurotransmitter, supporting relaxation, sleep, and mood. Oral forms may not cross the blood-brain barrier well unless formulated for it (e.g., PharmaGABA). Best taken short-term or in cycles—avoid if taking benzodiazepines.
RHODIOLA is an adaptogen that boosts energy, stamina, and stress resilience without overstimulation. Ideal for fatigue and burnout, especially from chronic stress. Best taken in the morning; avoid at night or in anxiety-prone individuals. Look For: Standardized rosavins + salidroside, organic, whole-root extract
ASHWAGANDA is a calming adaptogen that supports cortisol balance, thyroid health, and nervous system regulation. Good for anxiety, sleep, and hormone balance. Can lower cortisol—so best used in the evening or for people with elevated stress hormones. Look For: KSM-66 or Sensoril standardized extract
L-GLUTAMINE is a key amino acid for gut lining repair, muscle recovery, and immune function. Especially helpful for leaky gut, cravings, and post-exercise recovery. Powder form is best for gut support—take on an empty stomach for gut healing benefits. Look For: Pure powder, no sweeteners or fillers, 5g per serving
DIGESTIVE ENZYMES support breakdown of protein, fats, carbs - helps gas, bloating, nutrient absorption. Beneficial for low stomach acid, gallbladder issues, or during gut healing. Choose broad-spectrum blends; take with meals for best effect. Look For: Full-spectrum blend (protease, amylase, lipase), ox bile for fat digestion
DIGESTIVE BITTERS stimulate stomach acid, bile, and enzyme production naturally, supporting digestion and detox. Take a few drops before meals (not with) to trigger digestive reflexes. Avoid with ulcers or during pregnancy. Look For: Alcohol extract, traditional herbs (gentian, dandelion), organic, no sugar
BERBERINE A plant compound with powerful blood sugar-lowering, antimicrobial, and gut-balancing effects. Comparable to metformin in studies. Can affect gut flora and liver enzymes. Best used in cycles and not combined with other medications without supervision. Look For: 500 mg per capsule, pure berberine HCl
BINDERS
Binders trap toxins, mycotoxins, and die-off byproducts in the gut and prevent reabsorption. Essential in detox or antimicrobial protocols but can deplete minerals if overused. Take enought time away from food, meds, and supplements, and increase hydration. Look For: Carbon-based binders, no activated charcoal if long-term use, free of metals
BIOFILM BUSTERS Biofilm busters are supplements or compounds that break down the protective shield (biofilm) that bacteria, parasites, and fungi form to hide from your immune system and resist treatment. These biofilms are a major reason chronic infections persist. Pathogens in biofilms are up to 1,000x more resistant to antimicrobials
Biofilms can house candida, H. pylori, Lyme, parasites, and SIBO-causing bacteria
Breaking them down allows antimicrobials (natural or pharmaceutical) to actually reach and eliminate the microbes. Do not take without proper guidance from a practitioner. These aren’t supplements you “just try.” They're part of advanced pathogen-clearing protocols that need to be sequenced, supported, and adjusted by someone trained in functional or root-cause medicine.
ELECTROLYTES AND MINERALS
What to look for:
Balanced Mineral Content
Sodium – Essential for fluid balance, adrenal support, nerve impulses
Potassium – Supports heart rhythm, muscle function, and cellular hydration
Magnesium – Needed for over 300 enzymatic reactions (energy, mood, cramps)
Calcium & Chloride – Additional support for muscle contraction and acid-base balance
Trace Minerals – (Zinc, boron, etc.) aid deeper mineral replenishment
Choose a formula that fits your needs (some have higher sodium, some focus more on magnesium or potassium).
No Added Sugar or Artificial Ingredients
Skip electrolyte drinks with sugar, maltodextrin, dyes, or preservatives
Look for natural flavoring, or unflavored options if sensitive
Need | What to Look For |
Keto / Low-Carb Diets | High sodium + moderate potassium and magnesium (e.g., LMNT) |
Adrenal Fatigue | Balanced sodium and potassium; supports cortisol rhythm (e.g., Re-Lyte, LMNT) |
Chronic Illness / Detox | Low sodium, higher magnesium, trace minerals, mitochondrial support (e.g., Seeking Health) |
Workout Recovery | Quick sodium + potassium + hydration boosters (e.g., Jigsaw, LMNT) |
Sensitive Systems | No sweeteners, low sodium, gentle repletion (e.g., Quinton Isotonic, Re-Lyte Unflavored) |
Electrolytes are not just for athletes — they are vital for cellular energy, detox, mitochondrial health, hormone regulation, and nervous system function. Many people with chronic stress, mold illness, gut dysbiosis, or POTS are chronically depleted and benefit from daily replenishment.
HAIR GROWTH
Phyllotex (newly renamed as Growth) is a multi-targeted, science-backed hair support formula designed to address hair loss from the root causes — not just symptoms. Here’s why it stands out:
Unlike many hair supplements that only provide collagen or biotin, Phyllotex supports:
Circulation to hair follicles
Inflammation reduction
Oxidative stress balance
DHT modulation (a major contributor to male and female pattern hair loss)
Safe for Long-Term Use
Unlike many DHT-blockers that can cause side effects, Phyllotex works gently but effectively over time without hormonal disruption.
Phyllotex doesn’t just stimulate growth — it addresses the systemic imbalances that cause hair loss in the first place. It’s a whole-body approach to restoring healthy, resilient, and vibrant hair.
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