4 Ways to Tell If Your Supplements Are Actually Working

For many people, starting a new supplement often comes with the hope of general wellness and improved health. But figuring out if that pill, powder, liquid or gummy is making an observable impact can be rather tricky. With so many variables influencing your health, from your diet and lifestyle to underlying conditions, it can be hard to pinpoint if your supplement is actually working. The key is to approach supplementation with a clear, well-defined plan and purpose. In other words, “be sure you’re taking a supplement with a desired outcome and know what that outcome is before you start,” says Isabel Smith, M.S., RDN, CDN. Once you have your desired goal in mind, follow these expert-backed tips to determine if your supplement is living up to its claims.

1. Look for Noticeable Signs of Improvement

To find out if your supplement is truly making a difference, start by looking for noticeable changes that match the intended benefits. Keep in mind that these changes will vary depending on the type of supplement. For example, you may notice improved bone health from vitamin D and calcium supplements or relieve occasional constipation by taking a magnesium supplement.

In general, Suzanne Soliman, PharmD, BCMAS, shares that obvious signs of supplement effectiveness include improvements like increased energy, less digestive discomfort, better sleep quality, improved mood and enhanced physical performance. On the other hand, she explains that subtler changes often encompass gradual progress over time, such as a reduced reliance on certain medications, shifts in blood markers, changes in appetite or stress response and an improved sense of overall well-being.

However, Soliman cautions to “be mindful of placebo effects and consider a trial period to truly assess the supplement’s impact.” This means that improved health outcomes may not always come from the supplement itself but rather the psychological belief that the supplement will make you feel better, which is known as the placebo effect. To see if your supplement really works, give it a trial run. During the trial period, objectively pay attention to signs of improvement while keeping your daily routine, diet and exercise regimen consistent. This way, you’ll be able to tell if the supplement is helping you reach your health goals.

2. Consider How Long It Takes to See Changes

While watching for signs of improvement, it’s natural to want instant results. But the reality is that some supplement benefits take time. “Numerous factors, such as the particular supplement, the person’s nutritional state, the reason for taking the supplement, dosage, regularity of use and general health, can significantly affect how long it takes to get results from a supplement,” says Soliman.

Soliman says that typically, some people may notice minor improvements in health outcomes in as little as two to four weeks. However, “it usually takes one to three months of regular use to see more obvious results, particularly when it comes to treating deficiencies or health issues.”

As for chronic concerns and long-term health goals, Soliman notes that some supplements may not show noticeable effects for three to six months or more. She highlights that depending on the severity of deficiency, “it may take longer for supplements to raise nutrient levels in the body, such as vitamin D or certain minerals.” Therefore, it’s important to talk to your healthcare provider about how long it will take to see results and set realistic expectations about supplement outcomes.

3. Use Lab Test to Track Progress

“Lab tests can be valuable tools to confirm if a supplement is working by directly measuring the levels of specific nutrients or related biomarkers in your body,” says Soliman. Your doctor can order certain blood tests and panels to measure specific markers.

Below are common supplements and the markers Soliman suggests monitoring:

• Vitamin D: Monitor 25-hydroxyvitamin D levels in the blood.
• Vitamin B12 and folate: Check serum vitamin B12 and folate levels. Methylmalonic acid can also indicate B12 deficiency.
• Iron: Monitor serum ferritin, serum iron, total iron-binding capacity (TIBC), and transferrin saturation.
• Omega-3 Fatty Acids: An Omega-3 Index test measures the percentage of EPA and DHA in red blood cell membranes.
• Vitamin C: Check serum vitamin C levels.
• Vitamin E: Monitor serum alpha-tocopherol levels.
• Calcium and magnesium: Monitor serum calcium (total and ionized) and serum magnesium levels.
• Electrolytes (sodium, potassium, chloride): An electrolyte panel can assess these levels, which might be relevant for certain supplements or health conditions.
• Inflammatory Markers (for supplements like curcumin or fish oil): Consider C-reactive protein (CRP) or other inflammatory markers.
• Blood Glucose and Lipids (for metabolic support supplements): Monitor fasting blood glucose, HbA1c, total cholesterol, LDL, HDL and triglycerides.

“When supplements can’t be tracked and even when they can, you want to also check kidney and liver function tests (AST, ALT, Creatinine, GFR and others),” Smith adds. She emphasizes that these tests are important because the liver and kidneys play a vital role in processing and filtering substances out of the body, including supplements. High-dose and prolonged use of supplements can potentially damage these organs. So, regular tests can help to ensure the kidneys and liver are healthy and functioning at their best.

4. Make Informed Decisions about Supplementation

One of the most important factors to ensure your supplement works as intended is making informed decisions about supplementation by selecting products from reputable brands. Both experts agree that you should choose brands that follow Good Manufacturing Practices (GMP) to ensure the supplement contains the ingredients listed on the label and is free from harmful contaminants.

Look for independently-verified seals like NSF, USP and ConsumerLab to verify that you’re selecting a trustworthy product. Soliman also recommends avoiding “proprietary blends” without specific ingredient amounts, being cautious of vague, unrealistic health claims and checking if the supplement has scientific backing. Most importantly, you should always disclose all supplements to your healthcare provider and reach out if you have any concerns.  

The Bottom Line

Evaluating whether your supplement actually works requires careful observation, patience and proper testing. To accurately determine its effectiveness, it’s best to take a strategic approach by considering any subtle or obvious shifts in your health, understanding realistic timelines, tracking progress with specific lab markers and choosing supplement brands with third-party verification. Before starting a new supplement, you should always consult a healthcare provider to make sure the supplement is suitable for your needs. With professional guidance and thoughtful planning, you will be able to clearly identify if your supplement is truly delivering on its promises.