How to Choose the Right Supplements
Here’s the ultimate decision tree used by our sports nutrition and longevity coach, Chris Newport on the Find Your Edge podcast.
Supplements are everywhere—on Instagram, in commercials, even recommended by friends. But should you actually be taking them? As a sports dietitian, I walk clients through a decision tree to help them decide. In this post, I’ll share the same framework so you can make informed choices for your body, goals, and budget.
Start with Your Diet First
A well-balanced diet of minimally processed whole foods should always come first. Ask yourself: Am I eating enough protein, fruits, and vegetables? If not, supplementation may be a temporary fix, but nutrition from food is always better recognized by your body.
Consider Restricted Diets
Vegan, dairy-free, gluten-free, or intermittent fasting? Each of these can create nutrient gaps. Vegans often miss B12 and zinc, dairy-free diets may lack vitamin D and calcium, and intermittent fasting can limit overall nutrient intake.
Legality and Safety
If you’re a competitive athlete, check NCAA or WADA banned substance lists. Even for recreational athletes, third-party testing is a must. Look for NSF Certified or Informed Choice labels to ensure products actually contain what they claim.
Is It Effective and Necessary?
Many supplements make big promises, but effectiveness depends on proper dosage and scientific evidence. Ask yourself: Do I know exactly what I’m taking, how much, when, and why? If not, rethink it. Supplements should address specific needs, not guesswork.
The Role of Genetics
Your genes influence how you absorb and use nutrients. For example, some people process B12 and folate better in methylated forms, while others may need extra support for vitamin D absorption. That’s why we include genetic insights in our Longevity Nutrition Coaching Program.
Cost vs. Food Quality
Supplements can be expensive. Before spending hundreds of dollars on pills, ask yourself: would that money be better spent on higher-quality food? Grass-fed meats, farm-fresh produce, and nutrient-dense whole foods may give you more long-term value.
Don’t Overdo It
Taking multiple products can cause dangerous overlap, especially with fat-soluble vitamins (A, D, E, K). Multivitamins plus greens powders plus fortified foods can quickly lead to excess intake. More isn’t always better.
Test, Don’t Guess
The only way to know if supplements work for you is to test with labs. Track your B12, vitamin D, iron, and other markers over time. Micronutrient and gut testing can also reveal what your body actually needs.
Bottom Line
Supplements can play a role in performance and longevity—but only if they’re safe, effective, and truly necessary for you. Start with food, evaluate carefully, and test to confirm results. That’s the smarter way to supplement.
Want to work with us?
Check out our Longevity Nutrition Coaching program here to find the right supplements for your active lifestyle and genetic needs.
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