Dietary Supplements: Smart Choices for Brain & Body

Nearly half of adults take at least one dietary supplement. Some help fill gaps in diet, others aim to boost focus, energy, or recovery. This page gathers practical advice so you can choose supplements that actually make sense for you, without wasting money or risking harm.

How to pick safe supplements

Start with a clear reason. Are you fixing a nutrient deficiency, supporting sleep, or trying a nootropic for focus? Match the supplement to the goal. Next, check the label: look for the active ingredient, dose per serving, and if any extra fillers or proprietary blends are listed. Avoid products that hide doses inside a blend.

Prefer brands that show third-party testing like USP, NSF, or ConsumerLab. Those seals don’t guarantee results but they do reduce the chance of contamination or fake ingredients. Read ingredient lists for allergens and watch for high doses. More is not always better — megadoses of some vitamins and minerals can be harmful.

Ask about interactions. If you take prescription meds, birth control, blood thinners, or have chronic conditions, a supplement can change how your drugs work. Talk to your doctor or pharmacist before starting anything new. If you’re pregnant, breastfeeding, or planning pregnancy, skip most herbal supplements unless your clinician approves them.

Quick guide: common supplements you’ll see here

Capsicum (capsaicin): Often sold as a metabolism or pain-support supplement. Low-to-moderate doses can help with circulation and topical pain relief, but oral capsicum may upset sensitive stomachs.

Inosine: Popular with athletes and people chasing energy or recovery. Evidence is mixed — it may help some users with short-term performance, but check dose and purity because results vary.

Spotted geranium & hollyhock: Herbal supplements with traditional uses for general wellness. Herbs can be helpful but vary in potency between batches. Pick standardized extracts when possible and follow recommended doses on credible product labels.

Vitamins and minerals: If a blood test shows low levels (B12, vitamin D, iron), use targeted supplements at the dose your clinician recommends. Don’t self-prescribe high-dose iron or vitamin A — those carry specific risks.

Storage and timing matter. Keep pills in a cool, dry place. Some supplements absorb better with food (fat-soluble vitamins like D, E, K), others are fine on an empty stomach. Follow label instructions to reduce side effects and improve absorption.

Finally, track results. Try one change at a time for 4–8 weeks and note how you feel. If nothing improves or you get side effects — stop and check with a professional. Want reliable reads on specific options? Check the site articles on capsicum, inosine, spotted geranium, and hollyhock for deeper, practical guides.

Browse the posts tagged “dietary supplements” below to compare options, read safety tips, and find buying guides that match the goals you care about.