For the most part, when people start taking supplements, it’s not “optimization,” it’s because they’re tired, they know they’re not getting enough of something from their diet, or they’re overstimulated and need to relax. People choose to add supplements to their diets to help them with a problem.
Typically, these “issues” are to help them relax or focus, and not far behind is wanting a bit more energy. And honestly, these aren’t bad reasons to take supplements per se, but it does impact the choices people make, the products they’re faced with.
And with the industry being flooded with thousands of companies selling different variations of the same thing, and with claims ranging from realistic to outlandish, how do you wade through the noise and get the right supplements for your needs?
Start with the basics
Before you introduce anything new to your diet, you need to know exactly what you’re working with. Is it poor sleep, dehydration, irregular meals, excessive caffeine, or constant screen use? Because all of these issues will override any supplements you take. It’s not philosophy, it’s physiology.
If you’re sleeping 5 hours per night, scrolling until midnight, and running on coffee and spite, no capsule will “fix” you. So before you jump in feet first, assess your life to make sure you make changes here first.
Supplements sit on top of lifestyle; they don’t replace it.
Be clear on why you’re using them
Again, pinpoint exactly what you need. “Relaxation” isn’t a good enough reason, nor is “focus.” However, the following are:
- Trouble winding down at night
- Racing thoughts throughout the day
- Mid-afternoon energy crashes
- Feeling wired but exhausted
- Difficulty concentrating on single tasks
Each of these points has a different cause and often different solutions. Jumping right into whatever is trending online skips the useful steps to decide the product that works for you: if you don’t understand the problem, nothing will fix it.
Understand what category you’re dealing with
OK, we’re going back to the regulatory side here. If you’re new to the supplements sector, it’s not regulated, ingredients are not always safe, nor are they accurately described.
Some products might be standard dietary supplements, others might be herbal extracts or amino acids, while others are research compounds. Some supplements for relaxation and focus might even slot into all of these categories.
To ascertain where it sits, these are helpful questions to ask prior to buying:
- Is it a food supplement or a research substance?
- Is it approved for sale for human consumption in your country?
- What safety data exists?
- Does information come from independent sources or sellers?
You don’t need to become a scientist, just avoid blind trust.
Introduce one thing at a time
It sounds basic, but many people rush in to start taking multiple things at once. But doing this means you will have no idea what is and isn’t helping. Add one supplement, give it time to notice any changes over a few weeks, then build from here slowly. Pay attention to things like energy levels, sleep, mood, digestion, concentration, etc. If things look and feel good, then move on to other ones you want to try.