Nutritional supplements can be helpful to boost your nutrient intake and support your overall health. They serve as a good way for individuals to get the necessary vitamins, minerals, and other essential nutrients that their bodies need. Supplements can also be from herbs with nutritional and medicinal benefits to support the body’s wellness. These supplements and herbal remedies come in various forms, such as capsules, tablets, powders, and liquids. While supplements and herbal remedies can be beneficial in meeting nutritional and wellness needs, they should not replace a balanced diet or consultation with a healthcare professional.



Boost General Wellbeing

Nutritional supplements can provide the body with essential nutrients, such as vitamins, minerals, and amino acids that are necessary for proper bodily function. These nutrients are often found in foods, but many individuals do not consume enough of them in their diets. Taking a supplement can help fill in the gaps and ensure that the body is getting the nutrients it needs to function optimally.

Studies have found that taking a multivitamin supplement improved micronutrient status and reduced the risk of micronutrient deficiencies and their associated complications in women of reproductive age (1).  Another study found that supplementing with calcium and vitamin D improved bone health conditions in postmenopausal women (2).

Enhance Aging Normal Wear and Tear

As individuals age, their bodies may have trouble absorbing nutrients from their dietary intake, leading to deficiencies that can affect their health and wellbeing. Nutritional supplements can help bridge this gap by providing the nutrients the body may not absorb.

A study of older adults found that taking a multivitamin supplement improved cognitive function, particularly in those with low baseline levels of certain nutrients (3).

Improve Health Changes

Taking nutritional supplements can aid many health challenges individuals face over 50. For example, much research shows calcium and vitamin D supplements can help treat and prevent osteoporosis. Also, Omega-3 fatty acids can aid in reducing inflammation and improve heart health.

A study found that omega-3 fatty acid supplements reduced the risk of cardiovascular disease in people with a history of heart disease (4).

Support Hormone Balance and Function

As women go through menopause, they often experience changes in mood, energy, and sleep patterns. Supplements can be a useful tool to help alleviate these symptoms and improve overall well-being in menopausal women.

A study of menopausal women found that supplementing with black cohosh reduced the severity of hot flushes (5). Another study found that evening primrose oil reduced psychological symptoms of depressed mood, irritability, anxiety, and mental exhaustion in postmenopausal women (6). Similarly, Omega-3 supplementation was also found to reduce the frequency of hot flashes and insomnia in menopausal women (7).

Lower Risks to Health Issues

Supplements can also help enhance the body’s natural defenses, helping to prevent health issues. For example, probiotics can improve gut health and boost the immune system. Vitamin C and zinc can help prevent colds and flu.

A review study based on randomized controlled trials involving individuals of all ages found that probiotics were effective in lowering the incidence and duration of acute upper respiratory tract infections (8). Another study found that supplementing with vitamin C and zinc reduced the duration and severity of colds in adults (9).



Quality is one of the most important factors to consider when purchasing supplements. Low-quality supplements may not contain the amount of nutrients listed on the label or may have harmful substances. Look for nutritional supplements by reputable companies that adhere to Good Manufacturing Practices (GMP) and the Food and Drug Administration (FDA) regulations.

Third-Party Testing

Third-party testing is another essential factor to consider when purchasing supplements. Supplement companies that use third-party testing have taken the step to have an independent organization verify the quality and purity of their products. Look for supplements that have been third-party tested by organizations such as ConsumerLab or NSF International.

Certifications& Seals

Certifications and seals can give you confidence in the product you are purchasing. These certifications and seals tell you that the product has been tested for quality and purity and meets specific standards. Certifications and seals can reassure you that the product you are purchasing meets your particular needs – Vegan, Kosher, USDA Organic, Keto, Paleo, Non-GMO, and NSF Gluten Free are some certifications that consumers look upon based on their needs. Look for certified supplements from reputable organizations such as the United States Pharmacopeia (USP), NSF International, or Informed Choice.


Read the ingredients list carefully to ensure that the supplement contains the nutrients you are looking for and does not contain any harmful additives or allergens. Look for supplements that use natural ingredients whenever possible. The most import ingredients are listed in the order of quantities in the product.

Proper Labeling

The label should clearly state the amount of each nutrient in the supplement and any other relevant information, such as the recommended dosage, directions, and potential side effects. Supplements that make overstated or unsubstantiated claims such as ‘lose 10 pounds in a week without diet or exercise’, ‘cure cancer with this natural remedy,’ ‘boost your brain power by 500% with our nootropic supplement’ or ‘eliminate joint pain forever with our miracle supplement’ should be avoided. Consumers should be cautious of any such supplement that makes unrealistic promises.

Reputable Manufacturer

Choose supplements manufactured by reputable companies with a proven track record of producing high-quality products. Check out manufacturers that have been in business for many years and have solid reputations with quality reviews from various reputable sites or health practitioners.

Expiration date

When purchasing supplements or herbal remedies, it is essential to check the expiration date. Expired products may provide fewer benefits or potency than fresh products and could be harmful. Therefore, choosing products with a clearly labeled expiration date is always best, as avoiding products past their expiration date. By paying attention to expiration dates, you can ensure you get the most out of the supplements and herbal remedies you purchase to support your health.



Herbal supplements have been used for centuries to support health and wellbeing, but unlike conventional medications, they do not fall under the FDA guidelines. Therefore, it becomes essential for you to make sure the brands you purchase follow quality standards, proper labeling, high-quality ingredients, and third-party testing. Look for brands that use standardized extracts, ensuring active compounds are present consistently. Additionally, consider choosing brands that use organic or sustainably sourced herbs, which can reduce the risk of contamination with pesticides or other harmful substances.

One study published in the Journal of the American Medical Association (JAMA) found that many herbal supplements on the market did not contain the ingredients listed on the label and, in some cases, had contaminants or unlisted ingredients. The study highlights the importance of choosing a reputable brand that follows quality standards and undergoes third-party testing to ensure the safety and efficacy of its products (10).


When it comes to purchasing vitamins, minerals and herbal supplements, it’s essential to do your research and choose wisely. Quality, third-party testing, certifications, ingredients, proper labeling, reputable manufacturers, and expiration are all crucial factors to consider when selecting a supplement. These factors will ensure that you are getting a high-quality product that is safe and effective.


Disclaimer: The information presented here is for informational and educational purposes only and is not intended to be used as medical advice. Any statements or claims about the possible health benefits conferred by any products or lifestyle changes have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. You should consult your health practitioner before changing your diet, taking supplements, or starting any exercise or health program.




  1. Gernand, A. D., Schulze, K. J., Stewart, C. P., & Christian, P. (2016). Micronutrient deficiencies in pregnancy worldwide: Health effects and prevention. Nature reviews. Endocrinology, 12(5), 274. https://doi.org/10.1038/nrendo.2016.37
  2. Jackson RD, LaCroix AZ, Gass M, Wallace RB, Robbins J, Lewis CE, Bassford T, Beresford SA, Black HR, Blanchette P, Bonds DE, Brunner RL, Brzyski RG, Caan B, Cauley JA, Chlebowski RT, Cummings SR, Granek I, Hays J, Heiss G, Hendrix SL, Howard BV, Hsia J, Hubbell FA, Johnson KC, Judd H, Kotchen JM, Kuller LH, Langer RD, Lasser NL, Limacher MC, Ludlam S, Manson JE, Margolis KL, McGowan J, Ockene JK, O’Sullivan MJ, Phillips L, Prentice RL, Sarto GE, Stefanick ML, Van Horn L, Wactawski-Wende J, Whitlock E, Anderson GL, Assaf AR, Barad D; Women’s Health Initiative Investigators. Calcium plus vitamin D supplementation and the risk of fractures. N Engl J Med. 2006 Feb 16;354(7):669-83. doi: 10.1056/NEJMoa055218. Erratum in: N Engl J Med. 2006 Mar 9;354(10):1102. PMID: 16481635.
  3. Harris E, Macpherson H, Vitetta L, Kirk J, Sali A, Pipingas A. Effects of a multivitamin, mineral and herbal supplement on cognition and blood biomarkers in older men: a randomised, placebo-controlled trial. Hum Psychopharmacol. 2012;27(4):370-377. doi: 10.1002/hup.2246
  4. Alexander DD, Miller PE, Van Elswyk ME, Kuratko CN, Bylsma LC. A meta-analysis of randomized controlled trials and prospective cohort studies of eicosapentaenoic and docosahexaenoic long-chain omega-3 fatty acids and coronary heart disease risk. Mayo Clin Proc. 2017;92(1):15-29. doi: 10.1016/j.mayocp.2016.10.018
  5. Mehrpooya, M., Rabiee, S., Larki-Harchegani, A., Fallahian, M., Moradi, A., Ataei, S., & Javad, M. T. (2017). A comparative study on the effect of “black cohosh” and “evening primrose oil” on menopausal hot flashes. Journal of Education and Health Promotion, 7. https://doi.org/10.4103/jehp.jehp_81_17
  6. Safdari, F., Dastenaei, B. M., Kheiri, S., & Karimiankakolaki, Z. (2021). Effect of Evening Primrose Oil on Postmenopausal Psychological Symptoms: A Triple-Blind Randomized Clinical Trial. Journal of Menopausal Medicine, 27(2), 58-65. https://doi.org/10.6118/jmm.21010
  7. Mohammady, M., Janani, L., Jahanfar, S., & Mousavi, M. S. (2018). Effect of omega-3 supplements on vasomotor symptoms in menopausal women: A systematic review and meta-analysis. European Journal of Obstetrics & Gynecology and Reproductive Biology, 228, 295-302. https://doi.org/10.1016/j.ejogrb.2018.07.008
  8. Hao Q, Dong BR, Wu T. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database of Systematic Reviews 2015, Issue 2. Art. No.: CD006895. DOI: 10.1002/14651858.CD006895.pub3. Accessed 01 May 2023.
  9. Hemilä H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013;(1):CD000980. doi: 10.1002/14651858.CD000980.pub4
  10. Geller AI, Shehab N, Weidle NJ, Lovegrove MC, Wolpert BJ, Timbo BB, Mozersky RP, Budnitz DS. Emergency Department Visits for Adverse Events Related to Dietary Supplements. N Engl J Med. 2015 Oct 15;373(16):1531-40. doi: 10.1056/NEJMsa1504267. PMID: 26465986; PMCID: PMC6196363.

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