The supplement industry is loud. Protein powders, greens powders, collagen, creatine, probiotics, adaptogens, and countless other products are marketed as the missing link for better energy, better health, and better performance. Some of those products can be useful. Many are not as impressive as the marketing suggests.
The bigger point is this: supplements should support your health foundation, not replace it. Before worrying about what powder or capsule to buy, the priority should still be quality nutrition, regular physical activity, sleep, and stress management. Supplements can help fill gaps, but they should not be the first move.
Watch the entire conversation with our Registered Dietitian, Camille, to get all the answers and practical next steps on which supplements are worth taking — and which ones are more marketing than medicine.
Health & Care Podcast with Camille, RD
Supplements: What's Worth It and What's Not
Build the Foundation First
If we were building a health pyramid, supplements would be near the bottom. They are the extra push, not the base. For most people, the base still comes down to four key pillars — and those should be locked in before reaching for a supplement bottle.
Your Foundation Checklist
Check off what you have in place. Supplements work best when these are solid.
Why Supplement Decisions Should Be Individualized
The right supplement depends on the person, their diet, their labs, their goals, their medications, and their medical history. Some supplements can interact with medications or create problems for people with certain health conditions. Camille refers to these as med-nutrient interactions — and they're more common than most people realize.
Supplements may be easy to buy over the counter, but that does not mean they are automatically safe or useful for everyone. Here are some situations where you should absolutely consult a professional first:
Top Supplements Worth Taking
These are the supplements Camille recommends most consistently — each one backed by strong research and a clear rationale for when it makes sense to use them.
Evidence-Backed Picks
Vitamin D
One of the most commonly deficient nutrients, especially in Michigan winters. Supports bone health, immune function, muscle function, mood, and inflammation reduction. Dosage should be guided by blood work.
Omega-3s
Critical for heart health, brain health, and inflammation support. Many people — especially those who don't eat much seafood — fall short on omega-3 intake. Dosage depends on diet and cardiovascular risk profile.
Protein
The supplement Camille discusses most often. Most people think they're hitting protein targets but fall short. Especially useful post-workout, during busy days, and for those on GLP-1 medications. Aim for 15–30g per meal.
Fiber
One of the most overlooked nutritional gaps. Targets: ~25g/day for women, ~30g/day for men. Supports gut health, heart health, and GI cancer prevention. A supplement can help when food sources consistently fall short.
Not All Protein Supplements Are Equal
With so many protein options on the market, here's how the three most common types stack up — especially when the goal is supporting muscle recovery and lean mass:
What About Probiotics?
Probiotics are worth discussing separately. They can be genuinely helpful — particularly for people with IBS, digestive disorders, or those recovering from antibiotic use. As gut microbiome research continues to grow, probiotics are moving from "reactive" products to daily preventive support for many people.
The Case for Creatine
Creatine deserves its own section because it is one of the most researched supplements available — yet it is still widely misunderstood. For years it was associated almost exclusively with football players and bodybuilders. Now it's being discussed far more broadly, including in women's health, healthy aging, and everyday performance.
Strength & Performance
Supports muscle protein synthesis, strength gains, power output, and recovery. Well-established across decades of research for both athletes and active adults.
Sleep Quality (Emerging)
Emerging research suggests creatine may improve sleep quality, particularly in women. This benefit is separate from its physical performance effects and is a newer area of active study.
Peri & Postmenopause Support
Evidence is growing around creatine's role in supporting hormone-related changes during perimenopause and postmenopause, particularly for muscle retention and energy.
Cognitive Function
Some research points to potential brain health and cognitive benefits, especially under conditions of sleep deprivation or mental fatigue. More research is ongoing.
More Hype Than Help
These are the products that get the most marketing attention — but where the evidence doesn't yet match the price tag. That doesn't mean they're completely useless, but they shouldn't be at the top of your list.
Proceed With Skepticism
Greens Powders
You'll get some micronutrients, but not the fiber, phytonutrients, satiety, or food complexity that whole vegetables provide. Heavily marketed as a vegetable replacement — they are not. A multivitamin typically offers more complete coverage at a lower cost.
Collagen Supplements
Heavily marketed for skin, hair, nails, and joint health. Some studies show modest benefits, but the evidence is not strong enough to justify most of the claims. Changes are small, take 8–12 weeks to appear, and the cost often doesn't match the outcome.
Ashwagandha & Adaptogens
Marketed heavily for stress, hormone balance, and libido. There is some promising evidence — particularly for ashwagandha — but not enough for Camille to make a strong recommendation. More research is needed before this earns a top-tier spot.
Trend Blends & Proprietary Stacks
Many trendy blends are built on branding, not research. Some are not adequately tested, meaning you may not even know what you're getting. If you can't identify each ingredient and the dosage clearly, skip it.
Why Third-Party Testing Matters
The supplement industry is largely unregulated compared to pharmaceuticals. Supplements don't need to prove they work before hitting shelves — they only need to avoid being overtly dangerous. This creates a real problem: some products may not contain what the label says, or may contain fillers and undisclosed ingredients.
Third-party testing is the solution. Independent organizations test products for purity, accuracy, and safety — verifying that what's on the label is actually in the bottle, in the right amounts, without contamination.
Look for certifications from organizations like NSF International or USP when selecting supplements. These are among the most recognized and rigorous in the industry.
Camille's Top Brand Recommendation: Thorne
Thorne stands out for its research standards, clinical advisory board, and rigorous quality control. They go well beyond basic third-party testing — their commitment to evidence-based formulations means what you're buying is backed by real science. It is Camille's top recommendation for members who want to know their supplements are worth taking.
Want to Know What Your Body Actually Needs?
Camille works with AFS members to sort through the supplement noise and make decisions based on their goals, health history, labs, and lifestyle — no guesswork.
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