Supplement Basics: What to Know Before You Buy

The global dietary supplements market is expected to be worth almost 400 billion dollars by the year 2033, and the North American market accounts for a significant share of that. (1) It's big business, which is why there are thousands of supplements out there competing for your attention.

We're talking vitamins, minerals, botanicals, amino acids, functional blends, and more across multiple formats (capsules, powders, drinks, gummies). New categories and inventions, such as personalised nutrition and multifunctional supplements, are added all the time.

It's no wonder it's confusing to the average (and not so average!) consumer.

This article will guide you through the world of dietary supplements, explaining how they’re regulated, outlining your options, and helping you make informed choices.

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What are Dietary Supplements?

Dietary supplements are taken by mouth and come in forms such as tablets, capsules, gels, powders, or gummies. They’re intended to 'supplement' your diet, meaning they’re not designed to cure, treat, or diagnose medical conditions but rather to top up your nutrient levels.

As such, supplements may be most effective for addressing specific deficiencies or for specific life stages.

That said, some supplements, particularly vitamins and minerals, can play a role in supporting overall health and, in some cases, may help to manage certain conditions. (See the section on health benefits below).

With around three-quarters of the American population regularly using supplements, it’s clear that many people recognize their potential.

Types of Dietary Supplements

There are many different types of dietary supplements available on the market today. Here are some of the most popular ones...

Multivitamins and Standalone Vitamins such as Vitamin D, Vitamin C and More

Daily multivitamins and standalone vitamins such as B vitamins, vitamin D, biotin, vitamin E, and vitamin C are among the most common supplements used to help support overall nutrition and fill nutritional gaps that may arise from a less-than-perfect healthy diet.

For example, Vitamin D3 is critical for bone health, immune function, and energy, and supplementation may be recommended for those with limited sun exposure or with a vitamin D deficiency.

Vitamin D also helps the body absorb calcium, which is essential for bone health. Meanwhile vitamin C plays an important role in immune function and overall health.

A good quality multivitamin such as Performance Lab NutriGenesis Multi may help to cover several nutritional gaps at once.

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Minerals

Minerals such as iron, calcium, magnesium, and zinc fall into this category, contributing to key body processes including energy production, bone health, and calcium absorption.

In some cases, targeted support may be needed, such as an iron supplement for those at risk of iron deficiency or iron deficiency anemia, or magnesium for those with low intake or magnesium deficiency.

*Please speak to your doctor if you suspect significant deficiencies.

More: The Best Magnesium for Sleep

Botanicals and Herbal Extracts

Botanicals and herbal extracts such as caffeine, ashwagandha, ginseng, ginger, and St John’s Wort are widely used in both traditional and modern dietary supplements. These are often included for their potential health benefits, particularly in areas like stress, focus, and overall integrative health, although effects can vary depending on the individual and formulation.

Amino Acids

Amino acids like BCAAs (Branch Chain Amino Acids), arginine, tryptophan, and L-theanine are commonly used to support athletic performance, recovery, relaxation, and cognitive function. As the building blocks of protein, they also play a role in many essential body processes linked to growth and repair.

Probiotics and Prebiotics

Probiotics and prebiotics are increasingly popular for supporting gut health. Probiotics provide beneficial bacteria, while prebiotics act as fuel for these microbes, helping to maintain balance within the gastrointestinal tract. Foods like fermented foods can also contribute to this, but supplements offer a more targeted approach.

More: Pre, Pro and Postbiotics: How They Work Together for Gut Health

Omega 3 Fatty Acids

Omega-3 fatty acids, including those found in fish oil or algae-based alternatives, are another widely used category. These essential fatty acids, including compounds such as eicosapentaenoic acid (EPA), are commonly associated with heart health and general wellbeing. While they can be obtained from foods like fatty fish, fish oil supplementation is often used where intake is low.

More: Best Omega-3 Supplement in 2026

Protein Supplements

Protein supplements, including whey, casein, and plant-based protein powders, are used to help meet daily protein requirements over and above food sources such as lean meat. They may be particularly useful for those with higher needs or specific dietary restrictions (no meat, for instance).

They can support muscle maintenance, satiety, and overall nutritional needs, especially when a balanced diet is harder to maintain consistently.

Speciality or Goal-Based Supplements

Finally, speciality or goal-based supplements are formulated around specific needs such as energy levels, sleep, cognitive performance, or immune system support. These products typically combine multiple ingredients in a single supplement form, designed to work together in a more targeted way than individual nutrients alone.

Nootropic stacks, for instance, can combine several ingredients together to support brain health and aspects of cognitive function. Likewise, sleep stacks may combine several different ingredients that purport to help different aspects of sleep.

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Health Benefits of Dietary Supplements

As I said, dietary supplements aren't intended to act as medicine but some feature ingredients that are recognized for their contribution to health, wellbeing and lifestyle factors.

For instance, calcium and vitamin D are essential nutrients for strong bone health. Calcium may be especially important for postmenopausal women to help prevent osteoporosis.

Iron supplements are important for individuals at risk of iron deficiency, such as young children and pregnant women. (Please speak to your healthcare provider first before taking any such supplements).

Essential fatty acids such as omega-3 may help some people with heart disease. Folic acid reduces the risks of certain birth defects.

Zeaxanthin and lutein, alongside zinc and copper, may slow down vision loss in age-related macular degeneration. (10)

It's worth researching your specific supplement or nutrient to assess potential benefits for you. Some supplements may benefit from further research.

Who Regulates Dietary Supplements?

In the United States, dietary supplements are regulated by the FDA, but not in the same way as medicines. Unlike drugs, supplements do not need FDA approval before they are sold.

Manufacturers are responsible for ensuring their products are safe and that labels are truthful and not misleading. However, they generally do not need to submit this evidence to the FDA before bringing a product to market.

Supplement labels may include certain health-related claims, such as supporting normal body functions (for example, heart health or immune function), provided they include a disclaimer stating that the claim has not been evaluated by the FDA. These claims are not pre-approved before sale.

Because of this, quality can vary between products. It’s important to choose supplements from reputable manufacturers and to do your own research when selecting a product.

What to Look for in a Good Dietary Supplement

With so many options on the market, quality matters. Not all supplement forms are created equal, and small differences in formulation and sourcing can have a big impact on how effective - and safe - a product is.

Here's what to look for when choosing your dietary supplement...

1. Third Party Testing, Certification or Validation. Look for products that are tested, validated or certified from third party independent organisations. This approval can help verify that a product contains what it says it does and is free from unwanted contaminants, offering assurance regarding dosage and purity of supplements. This is especially important if you compete in sports and want confirmation that a product does not have any banned substances.
   While not all reputable brands use the same certifiers, clear transparency around testing is a good sign. All Performance Lab products are third party tested and validated.

2. Bioavailability and Ingredient Forms. It’s also worth paying attention to bioavailability and ingredient forms. Some forms of nutrients are easier for the body to absorb and use than others. For example, certain essential vitamins and minerals come in active or more readily absorbed forms, which may make a difference depending on your needs.

   Performance Lab's Nature Identical Nutrients

   Performance Lab uses a pioneering processing technique called NutriGenesis® to cultivate its nutrients.

   By growing nutrients alongside carbohydrates, proteins, antioxidants, enzymes and more in a living food matrix, our nutrients are structurally similar to the nutrients found in whole foods.

   Nutrients from whole foods are often better absorbed than those in pill form. This process improves bioavailability - making them easier for the body to absorb - and boosts tolerance.

   More: What is NutriGenesis®? Nature-identical nutrients explained

3. The clean-label approach. Many people prefer supplements that avoid unnecessary fillers, artificial additives, or allergens. Vegan-friendly delivery systems, such as plant-based capsules, may also be important for those following a plant-based lifestyle or looking for simpler formulations.

   Performance Lab's vegan friendly products have a super clean label and are free from GMO, non-irradiated, free from artificial additives and common allergens.

4. Avoid Proprietary Blends. While it perhaps seems understandable that supplement companies want to hide their market-leading formulas from competitors, unscrupulous manufacturers sometimes use proprietary blends to hide their ingredients and dosages for other reasons. Leaving you with no way to judge safety or effectiveness.

   You have the right to know exactly what you're putting into your body, so avoid any products that don't give this information. All ingredients and dosages are clearly listed on all Performance Lab bottles.

5. Look for Real Feedback: Search for reviews of the product and manufacturer you're interested in on the web (TrustPilot, Amazon, for instance). Some manufacturers also have reviews on their websites and you can usually tell if they're real or not (hint, if all reviews give 5 out of 5 stars be wary!).

6. Sustainability. Finally, consider the brand’s approach to sustainability. This can include responsibly sourced ingredients as well as recyclable or reduced packaging. While this doesn’t directly affect how a supplement works, it can be an important part of choosing products that align with your values. The Performance Lab NutriGenesis process aids sustainability, plus we also use recyclable packaging and offer eco-conscious shipping.

Safety and Adverse Reactions

Supplement safety information will be specific to individual nutrients and vary by product, which is why it's important to research any new supplements carefully before using. Seeking professional advice if needed.

Side effects or allergic reactions are more likely if you take supplements at high doses or mix them with other supplements (which is why sometimes choosing a carefully pre-made stack may be advisable rather than taking several individual products).

As a general rule, it's advisable to avoid products with super high doses of nutrients that your body just doesn't need. Don't forget that some food products are also fortified with certain vitamins and minerals, so you may be getting more than you think. Too much vitamin A, for instance, can be toxic and cause adverse events.

Always be alert to the possibility of a bad reaction, especially when taking a new product.

Certain supplements may interfere or interact with prescribed medicines (vitamin K and warfarin, for example, or St John's Wort and several other medicines), so mixing medications isn't recommended.

Likewise, many supplements have not been tested on pregnant women or children, so it's advisable to speak to your doctor before taking any new supplements if you're pregnant, on medication or have a health condition.

Final Thoughts

In a market crowded with options and bold claims, understanding supplement basics is what separates a smart choice from an expensive guess.

Dietary supplements can play a valuable role in supporting your health needs, from filling nutritional deficiencies or gaps with vitamins like vitamin D or vitamin C to addressing specific concerns such as iron deficiency anemia or low energy levels with targeted nutrients like B vitamins.

But they work best when used intentionally, alongside a balanced diet and informed by reliable guidance.

Focus on quality, transparency, and formulations that your body can actually use, and don’t hesitate to seek advice from health professionals when needed.

Ultimately, the goal isn’t to take more supplements, but to take the right ones for your individual health needs, safely and effectively.

Supplement Glossary: Key Terms Explained

• Bioavailability: How well a nutrient is absorbed and used by the body. Higher bioavailability means better results from the same dose.

• Active Form: The form of a vitamin or nutrient that your body can use immediately, without needing to convert it first.

• RDA (Recommended Daily Allowance): The average daily intake level considered sufficient to meet the nutritional needs of most people.

• Adaptogens: Natural plant compounds that help the body manage stress and support more balanced energy over time.

• Amino Acids: The building blocks of protein, often used in supplements to support energy, focus, muscle recovery, and overall function.

• Standardised Extract: A supplement that contains a consistent amount of active compounds, ensuring reliable potency and effects.

• Synergy: When multiple ingredients work together to enhance each other’s effects, improving overall effectiveness.

• Proprietary blend. A unique blend or combination of ingredients that’s created by a supplement manufacturer, often used to hide exact ingredient details. We would advise you to avoid any product that isn't willing to reveal full ingredients and dosages.