The supplement aisle is basically designed to make you feel like you're missing something. Powders, gummies, capsules, all promising to fix whatever's going on with your energy, your sleep, your everything.

Here's an honest take: most people don't need everything that’s on the shelf.

Start with the plate, not the bottle. Supplements are just that, a way to supplement your diet. Whole foods almost always do more than a supplement can, because they come with a whole package of nutrients working together instead of one isolated piece. A protein-and-fiber-rich diet, consistent meals, and enough water cover more ground than people realize. Most of the time, an energy slump has a much simpler explanation than a deficiency: skipped meals, not enough protein, poor sleep, or just a genuinely long day.

Some supplements are genuinely worth considering

That said, this isn't a blanket "never take a supplement" message. Some people, in some situations, do benefit from specific supplementation. But that decision depends on your individual situation, your labs, and your goals. Getting your labs done to look for specific deficiencies or gaps is a great place to start. 

Red flags to watch for in supplement marketing

• Claims that sound too good or too fast to be realistic
• Proprietary blends that don't list actual amounts of each ingredient
• Claims that one product can address an unrealistically long list of unrelated concerns

Questions worth asking before you buy

• What specific problem am I trying to solve, and is there a food-based way to address it first?
• Has this ingredient actually been studied for what the label claims?
• What's the actual dose, and does it match what's used in real research?
• Who is this recommendation coming from? A dietitian, doctor or random influencer on social media with no credentials?

In general, most women can benefit from things like collagen, probiotics, a good multivitamin, Vitamin D, Omega 3s and creatine. I’ve put my personal dietitian favorites here for moms to browse. Women who are pregnant or nursing should always consult their medical providers before starting any new supplements. 

Disclaimer: This is general information, not personal advice. Talk to your provider before starting any new supplement, especially if you're on medication or have any concerns about interactions.