​​How to Pick the Right Supplements: A Simple Guide to Choosing What’s Best for You

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Supplements have become a popular way to support health and well-being, but with so many options on the market, how do you know which ones are right for you? Whether you’re looking to boost your energy, improve sleep, support immunity, or fill nutritional gaps, the choices can feel overwhelming.

The good news is that picking the right supplements doesn’t have to be complicated. With a little research, self-awareness, and guidance, you can make informed decisions that align with your health goals. Here’s a step-by-step guide to help you choose the right supplements for your unique needs.

1. Assess Your Health Goals

Before reaching for any supplement, it’s important to understand why you’re considering adding one to your routine. Supplements are designed to support specific health needs, so it’s crucial to have clarity about your goals.

• Energy & Vitality: If you’re feeling fatigued or sluggish, you might look for supplements that support energy levels. B-vitamins, iron, magnesium, and adaptogens like ashwagandha are popular choices for boosting energy.

• Immune Support: For those looking to strengthen their immune system, vitamins like C and D, zinc, and elderberry are commonly used to help bolster immunity.

• Gut Health: Probiotics, prebiotics, and digestive enzymes can support digestive health, help balance gut bacteria, and alleviate bloating or discomfort.

• Skin, Hair & Nails: Biotin, collagen, and vitamin E are often taken to improve the health and appearance of skin, hair, and nails.

• Joint Health: If you experience joint discomfort or inflammation, supplements like glucosamine, turmeric (curcumin), and omega-3 fatty acids might be beneficial.

Identifying your health goals will help you narrow down the vast range of supplements available to find those that specifically support what you're trying to achieve.

2. Consider Your Diet and Lifestyle

Your current diet and lifestyle play a huge role in determining what supplements you might need. If your diet is already rich in certain nutrients, you might not need to supplement that area. Here’s how to factor that in:

• Nutrient Gaps: If you eat a balanced diet rich in whole foods, you may not need many supplements. However, if you're missing out on certain food groups (e.g., if you're vegan or vegetarian), you might need to supplement with things like vitamin B12, vitamin D, omega-3s (EPA/DHA), and iron.

• Lifestyle Factors: People with high levels of physical activity, chronic stress, or sleep challenges might benefit from supplements that support recovery and resilience. Magnesium, vitamin C, and adaptogenic herbs can be particularly helpful in these cases.

• Age and Gender: As you age or move through different stages of life, your nutritional needs change. Women may need more iron, calcium, and folate, while men may need more zinc and magnesium. Older adults may need additional vitamin D and B12, as absorption can decline with age.

Taking stock of your dietary habits, lifestyle, and any potential gaps will help you choose supplements that truly add value to your routine.

3. Research the Specific Supplements

Not all supplements are created equal, and it's important to understand what you're taking and why. Here’s how to do the research:

• Look for Evidence-Based Ingredients: Choose supplements backed by scientific research. For example, if you’re looking for joint support, glucosamine and chondroitin are well-researched, while trendy ingredients like “miracle superfoods” may not have solid clinical backing.

• Check Dosage and Bioavailability: Just because a supplement is popular doesn’t mean it will work for you. Look for supplements with proper dosages that are bioavailable, meaning they can be effectively absorbed by your body. For instance, magnesium citrate is generally more absorbable than magnesium oxide.

• Avoid Fillers and Additives: Choose high-quality supplements with minimal fillers, artificial colors, or preservatives. Read the ingredient list and avoid products that contain unnecessary additives.

Choose Trusted Brands: There are many supplement brands out there, but not all are equally reputable. Look for brands that have third-party testing, certifications (e.g., NSF Certified for Sport, Good Manufacturing Practices), or positive reviews. Third-party testing ensures the product contains what it says on the label and is free from contaminants.

4. Consult with a Healthcare Professional

While supplements can be beneficial, they’re not always necessary or appropriate for everyone. Consulting with a healthcare provider—whether that’s your primary care doctor, a dietitian, or a naturopath—can help ensure you're choosing the right supplements based on your health needs and goals.

• Medical Conditions and Medications: Some supplements can interact with medications or exacerbate existing health conditions. For instance, high doses of vitamin E can thin the blood, which could be problematic for those on blood thinners. It’s always best to get personalized advice before starting a new supplement.

• Get a Blood Test: If you’re unsure about nutrient deficiencies, a blood test can reveal whether you’re low on certain vitamins or minerals. This information will help you choose supplements that directly address your needs, rather than guessing.

• Professional Guidance on Dosages: Healthcare providers can also recommend appropriate dosages, helping you avoid taking too little (which may not be effective) or too much (which can be harmful).

5. Start Slow and Monitor Effects

When introducing supplements into your routine, it’s important to start with one or two and see how they affect you. Taking too many supplements at once can make it difficult to know which ones are working and which might be causing side effects.

• Track Your Progress: Keep a journal of how you feel after adding supplements. Are you noticing improved energy, better sleep, or reduced stress? Do you experience any side effects, like digestive discomfort or headaches? This tracking will help you gauge the effectiveness of your supplements.

• Give It Time: Many supplements take time to show results. For example, you may not notice the benefits of omega-3s or vitamin D right away, as they work gradually. Give your body at least a few weeks to experience the effects before deciding whether to continue or adjust your regimen.

• Adjust as Needed: If you’re not feeling the benefits or are experiencing side effects, it may be necessary to adjust the dosage or switch to a different form of the supplement. Also, remember that your health needs may change over time, so it’s important to re-evaluate your supplement regimen periodically.

6. Be Cautious of Over-Supplementing

Taking too many supplements—especially without clear guidance—can do more harm than good. In some cases, large doses of certain vitamins and minerals can be toxic. For example, too much vitamin A, iron, or calcium can lead to serious side effects.

• Stick to Recommended Dosages: Follow the instructions on the label and be cautious about exceeding the recommended daily intake. If in doubt, always consult with a healthcare professional for advice on safe dosages.

• Remember: Supplements Are Not Substitutes for a Healthy Diet: Supplements should complement, not replace, a well-balanced diet. Aim to get the majority of your nutrients from whole foods, and use supplements to fill in gaps, not to act as a quick fix.

Conclusion

Picking the right supplements is not about jumping on the latest trend or buying everything you see in a store. It’s about understanding your unique health needs, doing your research, and being mindful of your overall diet and lifestyle. By assessing your goals, seeking professional advice, and choosing high-quality products, you can ensure that your supplement routine truly supports your health and wellness.

Remember, supplements are just one piece of the puzzle. A balanced diet, regular physical activity, good sleep, and stress management are all essential to living a healthy, vibrant life. With the right approach, supplements can help fill in the gaps and provide that extra boost you need to feel your best.

Boundary Setting: During the Holidays

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The holiday season can be challenging for many reasons, with one of these reasons being the desire to set boundaries with family but feeling conflicted with how to navigate this. I often hear from people that they are stressed/overwhelmed/emotionally exhausted/etc. leading up to family functions and while at family functions because these may be events that typically haven’t felt safe. While we may hope family members will act differently during holidays (kinder, more respectful, more understanding, etc.), people don’t magically change just because it’s a holiday, and setting realistic expectations and boundaries is important. While it may initially feel challenging to communicate expectations and boundaries, it can help decrease stress and feelings of overwhelm while also assisting in fostering deeper and more meaningful connections with loved ones.  Here is how to prepare yourself for family holiday events, if you choose to attend.

Leading up to the event, identify what you need and what your limits are, and then communicate this. This could look like setting a time constraint and communicating this limit before and during the event. This could look like identifying what is realistic for you and your family, and planning accordingly. For example, is it realistic for you to attend a family event during your child’s naptime? Maybe, or maybe you say you can come before or after your child’s naptime. Remember that in situations where there previously have been minimal or no boundaries, family members may give pushback and not understand. However, this is where communication comes in. 

Communication is essential. Be respectful, clear, and firm when you communicate your needs. Remember, it is absolutely okay to prioritize yourself and your nuclear family. Clear communication prevents misunderstandings.

It’s okay to say “no.” If an event does not align with your/your nuclear family’s needs, you can decline. You are not obligated to attend any function. Decide where your energy would be best spent.

Define what your priorities are. What is most important to you during the holidays, and how can you meet those needs? Perhaps you are looking forward to reconnecting with friends and family you don’t often see. Perhaps the holidays have often been a time of stress for you and you want to prioritize your own self-care and alone time to recharge.

In terms of gift-giving, determine what you can comfortably afford, and stick to your budget. This will help avoid financial stress before, during, and after the holidays.

Holiday Stress: How to Avoid Overspending

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The holidays are often touted as the "most wonderful time of the year," but for many, the season can bring stress, anxiety, and financial strain. The pressure to give extravagant gifts, host elaborate parties, and meet societal expectations can overshadow what should be a joyful time of year. For some, this capitalistic push to consume and spend leads to burnout and disconnection from the things that truly matter—our relationships, traditions, and personal well-being.

In this post, we’ll explore how to lower holiday stress by avoiding overconsumption and capitalistic spending. We'll discuss how to shift the focus back to family connection, nurturing meaningful traditions, and embracing a more mindful approach to the holiday season.

1. Rethink Gift-Giving: Prioritize Meaning Over Materialism

One of the biggest stressors during the holidays is the pressure to give perfect, expensive gifts. The commercialization of the season often leads people to believe that a lavish gift is a reflection of how much you care. However, this mindset can quickly spiral into financial strain and feelings of inadequacy.

Instead of focusing on materialism, think about what truly matters when it comes to gift-giving. This year, try:

• Handmade gifts: A personalized gift, whether it’s a knitted scarf, a framed photo, or a home-cooked meal, holds more emotional weight than something store-bought. The effort and thought put into creating something unique can be far more meaningful than the latest gadget or luxury item.

• Experiential gifts: Rather than giving things, consider giving experiences. A family game night, a cooking class together, or a day trip to a nearby hiking spot can create lasting memories and strengthen your connection with loved ones.

• Acts of service: Sometimes the best gift is one that requires no wrapping at all. Offer to help a family member with a task, take care of errands, or even offer to babysit so they can have some downtime.

Focusing on the thought behind the gift rather than the price tag can help alleviate the pressure of capitalistic spending while fostering deeper bonds.

2. Set Boundaries to Avoid Overcommitment

The holidays can be overwhelming because we often try to please everyone—attending every family gathering, sending out dozens of cards, buying gifts for everyone we know. But overcommitting can lead to exhaustion and resentment.

To reduce holiday stress:

• Be realistic about your time: It’s okay to say no. You don’t have to attend every holiday party or buy gifts for every acquaintance. Set boundaries that allow you to focus on what truly matters—time with your closest family and friends, meaningful traditions, and your own well-being.

• Communicate your needs: Let your loved ones know if you’re feeling overwhelmed. Setting clear expectations about what you can and cannot do helps alleviate pressure. If you need a quiet evening to recharge, don’t be afraid to ask for it.

• Simplify your schedule: Rather than filling every day with activities, leave room for downtime. The holidays are about quality, not quantity. Spend time with those who make you feel connected, and create space for rest and relaxation.

3. Focus on Family Traditions: Strengthen Bonds Over Stuff

In a world that often emphasizes consumption, it’s easy to forget the true meaning of the holiday season—spending time with loved ones and creating lasting memories. Family traditions are one of the most meaningful ways to reduce holiday stress, as they help you reconnect with your roots and create a sense of continuity.

Consider the following to bring focus back to traditions:

• Revisit old traditions, or create new ones: Whether it’s baking cookies together, watching a favorite holiday movie, or volunteering as a family, traditions foster togetherness. These rituals give the holidays depth and meaning beyond the material.

• Limit gift exchanges: If the financial burden of gift-giving is causing stress, consider scaling back on gifts and instead focus on other ways to express love. For example, each person could contribute to a family “memory jar,” where everyone writes down something they’re grateful for or a cherished memory from the year. This can become a treasured keepsake for years to come.

• Celebrate connection, not perfection: There’s no need for the perfect holiday dinner, pristine decorations, or a spotless house. Instead, focus on the joy of simply being together. Let go of the need to "keep up with the Joneses" and embrace the beauty of imperfection.

When you place importance on shared experiences and traditions, rather than the perfect gift or extravagant party, the holidays become less about “stuff” and more about the emotional connections that truly matter.

4. Practice Mindfulness and Manage Anxiety

For many, the holidays can be a source of anxiety, whether it’s the pressure to meet expectations, the worry about finances, or simply the overwhelm of too much to do. Mindfulness practices can help you stay grounded and present, reducing stress and increasing your enjoyment of the season.

Here are some ways to incorporate mindfulness:

• Breathing exercises: When you feel your stress rising, take a moment to pause and focus on your breath. Deep breathing helps activate the parasympathetic nervous system, which calms your body’s stress response and lowers anxiety.

• Gratitude journaling: Each day, write down three things you’re grateful for. It could be something simple, like a cup of coffee with a friend or the laughter shared at dinner. Focusing on gratitude helps shift your mindset from stress and overwhelm to appreciation and joy.

• Mindful holiday rituals: Instead of rushing through holiday activities, take time to slow down and be present. When decorating the tree, savor each ornament you place. When preparing meals, enjoy the smells and sounds of cooking. These small moments of mindfulness can help you feel more connected to the true spirit of the season.

• Self-care: Don’t forget to take care of yourself amidst the hustle and bustle. Whether it’s taking a walk, reading a book, or soaking in a warm bath, make self-care a priority to prevent burnout.

5. Embrace the Spirit of Giving Back

One of the most powerful ways to shift focus from consumption to connection is through acts of giving and service. Volunteering or helping others during the holidays can provide a sense of purpose, reduce stress, and bring people together.

• Volunteer as a family: Helping others—whether it’s serving meals at a shelter, donating to a local toy drive, or simply visiting an elderly neighbor—fosters a sense of community and gratitude. It also helps children learn the value of compassion and generosity.

• Support local businesses: Instead of buying from big-box stores, consider supporting local artisans and small businesses. Not only does this help reduce the capitalistic frenzy, but it also strengthens your local community and promotes ethical consumerism.

Conclusion

The holidays are meant to be a time of joy, connection, and reflection, but the pressures of consumerism, overcommitment, and perfection can easily overshadow the true meaning of the season. By reevaluating the way we approach gift-giving, spending, and holiday expectations, we can reduce stress and focus on what truly matters: spending quality time with family, nurturing traditions, and creating lasting memories.

This holiday season, try to simplify, slow down, and reconnect with the deeper meanings of the holidays. By focusing on family bonds, mindfulness, and acts of service, you can reduce anxiety and create a more meaningful, fulfilling holiday experience for yourself and your loved ones.