How To Shop Supplements
Recently I had a friend ask me about a supplement she’d seen advertised all over social media. It claimed to be a vegan-friendly alternative to Omega-3s and promised to reduce inflammation, boost energy, improve liver function, and more. It came with glowing endorsements from respected providers, influencers, and big names in business I personally follow.
But if you know me, you know I’m not easily swayed by a shiny label or a celebrity stamp of approval. I need to know why this is a better alternative to Omega-3s—especially when Omega-3s have a well-documented history as an essential nutrient for our health.
The truth is, the health and wellness space is noisy. Dozens of new products launch every month, often with heavy marketing strategies that rely on charismatic voices with massive followings. And while I’m not against influencer marketing (hello, it works), I think we owe it to ourselves to go deeper than the hype. Especially when it comes to what we put in our bodies.
As the trusting community that we are, many of us will hear some of our favorite podcasters, influencers, and athletes talk about a specific product or service and trust they’ve done their due diligence to research ingredients, sourcing, and engineering to determine if the product is worthy for their line up.
So here’s the exact process I use when assessing whether a supplement is worth the shelf space at The Wellness Lounge—or worth taking myself.
Formulations & Sourcing
First up: transparency. If a company isn’t clearly listing where its ingredients are sourced and what exactly is in the formulation, that’s a red flag. “Proprietary blend” shouldn’t be code for “we won’t tell you what’s inside.” Quality companies stand proudly behind their formulas and ingredients.
I always look for:
Ingredient sourcing: Ideally from the U.S. or countries with rigorous safety standards
Organic, non-GMO, grass-fed ingredients when applicable (especially for collagen, whey, etc.)
Avoiding synthetic versions of key nutrients—like Cyanocobalamin (a cheaper B12 made from cyanide runoff) and Folic Acid (a synthetic version of Folate). These are especially problematic for people with MTHFR mutations—like myself.
My natural skepticism typically pays off. While many influencers and businesses were offering a very popular electrolyte, I held off. The primary reason? The company didn’t advertise their formulation or sourcing. Several years later people started wising up and wanted to test the actual ingredients, and maltodextrin, filler used as an alternative sweetener but spikes blood sugar, increases intestinal permeability and IBD symptoms, may carry trace amounts of glyphosate, can alter gut flora, and triggers sensitivities in consumers with histamine, autoimmune, and food sensitivities.
Fortunately, due to the diligence of a few, the company has now had to release the information on their formulation and replaced maltodextrin with stevia.
I’ll also comb through the company’s FAQ or sourcing pages. In my experience, brands that are truly passionate about wellness are just as passionate about sharing how their products are made. Transparency is their default, not a demand.
Third Party Testing (Real Third Party)
Next, I look for third party testing—and not just a vague “third party tested” badge slapped on the site. I want to know who did the testing, and whether they have any financial ties to the brand. Unfortunately, some supplement companies run “third party” tests through affiliated labs, which completely defeats the point.
True third party testing should give you:
Verified purity and ingredient identity
Data on heavy metals, toxins, or contaminants
Proof that the company is confident in its own product
If they’re vague about testing—or won't disclose lab partners—it’s another red flag.
Bioengineering & Fermentation
Some compounds require a little scientific help to become therapeutically relevant. But if a plant-based product claims to replace a potent compound like Omega-3s, I want to know how they got there.
Are they using fermentation or synthetic replication? That matters—especially for people with histamine issues, gut sensitivities, or mold concerns. Personally, I try to avoid fermented or bioengineered supplements unless the company clearly explains the process and educates the consumer on what that means for their body.
No info on the extraction method? That’s usually a hard pass from me.
Follow the Data (and the Money)
Let’s talk research. The product my friend asked about referenced four animal studies showing its potential benefits. I read the studies—but what I really wanted to know was who funded them.
Turns out the studies were funded by a “research” arm of the parent company. In other words, they paid for the science to back their own product. That’s a massive conflict of interest, and unfortunately, it happens a lot.
What I want to see:
Peer-reviewed studies
Randomized controlled trials
Research funded by neutral, unaffiliated sources
If a company’s only evidence is self-funded or unpublished, it’s a no from me. Omega-3s, on the other hand, have decades of independent research behind them—and that’s hard to beat.
Manufacturing Standards & Certifications
GMP-certified facility (21 CFR 111) – minimum requirement to avoid “kitchen-sink” operations.
Allergen controls – dedicated dairy- or gluten-free lines if you have sensitivities.
Climate-controlled warehousing – fish oil oxidizes fast when stored warm.
Delivery Method & Bioavailability
Is the formula paired with the right carrier oil, phospholipid, or mineral chelate? Example: Magnesium bisglycinate trumps magnesium oxide for absorption and GI comfort. Nanoemulsified vitamins, delayed-release capsules, or dark-glass bottles matter too.
At the end of the day, supplements should supplement a solid foundation of real food, movement, and rest—not replace them. But when you do add them, they should be held to a higher standard than a flashy label or an Instagram endorsement.
So here’s your quick cheat sheet when shopping for supplements:
Look for transparency in sourcing and ingredients
Prioritize organic, non-GMO, and U.S.-sourced when possible
Avoid synthetic B12 (Cyanocobalamin) and Folic Acid especially if you have MTHFR
Seek out true third-party testing from independent labs
Understand the bioengineering or fermentation process, especially if you’re histamine-sensitive
Follow the money—credible data shouldn’t come from the company’s own pocket
Your body deserves better than buzzwords and big marketing budgets. Take the time to do the research—and if that feels overwhelming, just know: we’re doing it for you at The Wellness Lounge. Every product we carry is vetted with this exact lens, because we believe informed wellness is empowered wellness.