How I Evaluate Supplements
Updated: January 30, 2025
The supplement industry is largely unregulated. Companies can under-dose ingredients, make exaggerated claims, or skip quality testing entirely.
That’s why independent evaluation matters.
When I recommend a supplement or review a product, I use a rigorous vetting process based on scientific research and industry best practices.
My 7-Step Evaluation Process
Label Transparency
Before anything else, I check the label for:
✓ Exact ingredient amounts listed (no “proprietary blends”)
✓ Active ingredients clearly identified
✓ Serving size clearly stated
✓ No unnecessary fillers or additives
RED FLAGS:
✗ Proprietary blends hiding ingredient amounts
✗ Vague language (“performance blend,” “herbal matrix”)
✗ Missing dosage information
Third-Party Testing
I prioritize supplements with independent third-party certification:
- NSF Certified for Sport – Tests for banned substances, verifies label accuracy, checks for contaminants
- Informed-Sport / Informed-Choice – Tests every batch for banned substances
- USP Verified – Tests for purity, potency, and quality
- ConsumerLab.com Approved – Independent testing with published results
WHY THIS MATTERS: Third-party testing ensures what’s on the label is actually in the bottle—and nothing else. Without it, you’re trusting the company to police itself.
Research-Backed Dosing
I compare listed doses to what research shows actually works.
Example: Creatine
- Research shows: 5g daily is effective
- If a product contains 1g: Under-dosed (won’t work)
- If a product contains 5g: Properly dosed ✓
I cross-reference doses with:
- Published research studies
- International Society of Sports Nutrition (ISSN) position stands
- Examine.com database (evidence-based supplement resource)
Ingredient Quality
Not all forms of ingredients are created equal:
- Creatine: Monohydrate (most researched) vs. fancy alternatives (often no better)
- Protein: Isolate vs. Concentrate (lactose content, protein percentage)
- Magnesium: Glycinate (well-absorbed) vs. Oxide (poorly absorbed, causes digestive issues)
- Omega-3s: EPA + DHA content (not just “fish oil”)
Higher quality = better absorption = better results.
Manufacturing Standards
I look for companies that follow Good Manufacturing Practices (GMP):
✓ GMP Certified facilities
✓ Batch testing and quality control
✓ Traceable ingredient sourcing
✓ Clean facility inspections
Brand Reputation
I evaluate the company’s track record:
✓ How long have they been in business?
✓ Have they had recalls or FDA warnings?
✓ Do they publish test results?
✓ Are they transparent about sourcing?
RED FLAGS:
✗ Companies with FDA warning letters
✗ Recent recalls or safety issues
✗ Brands using MLM (multi-level marketing) models
✗ Excessive marketing claims without evidence
Cost-to-Value Ratio
I calculate cost per serving, not just cost per container.
Example:
- Brand A: $15 for 50 servings = $0.30/serving
- Brand B: $25 for 100 servings = $0.25/serving
Brand B is actually cheaper despite higher upfront cost.
I prioritize supplements that offer fair pricing for quality—not unnecessary premiums for branding.
What I Don’t Do
I do NOT:
✗ Accept paid sponsorships that compromise objectivity
✗ Recommend products based on affiliate commissions
✗ Promote brands without vetting them first
✗ Make claims that aren’t supported by research
Transparency first. Always.
Limitations
I want to be transparent about what I can’t do:
- I don’t have access to a personal lab for independent testing
- I rely on third-party certifications and published test results
- I can’t verify every batch of every product
- Companies can change formulations without notice
This is why I emphasize choosing brands with third-party testing—they do the lab work so you don’t have to guess.
How You Can Vet Supplements Yourself
You don’t need to be a scientist. Use this checklist:
☐ Check for third-party testing seal (NSF, Informed-Sport, USP)
☐ Verify ingredient amounts match research-backed doses
☐ Avoid proprietary blends
☐ Look up the brand’s reputation (search: “[Brand name] FDA warning”)
☐ Calculate cost per serving
☐ Read recent reviews (check for formula changes)
☐ Start with one supplement at a time (easier to track effects)
Helpful Resources
If you want to verify information yourself:
- Examine.com – Evidence-based supplement database with research summaries
- ConsumerLab.com – Independent testing (subscription required for full reports)
- FDA Recalls & Warnings – Search for company issues
- Labdoor – Independent supplement testing and rankings
- PubMed – Search peer-reviewed research on specific ingredients
My Commitment
I’ll never recommend a supplement I wouldn’t take myself or give to family.
If I find out a product I recommended fails testing, changes formulation, or gets an FDA warning—I’ll update my recommendations immediately and notify my audience.
Education and transparency come first. Always.
Want to see these standards in action?
Download the free Beginner’s Supplement Quick-Start Guide to see how I apply these evaluation criteria to real products.