Dr. Ayanna Quamina breaks down the truth about supplements — what to look for, what to avoid, and how to use them safely and effectively.
Whenever I lead a health workshop or meet someone new, I’m almost always asked the same thing: “I’m dealing with ‘condition X,’ what can I take to help?”
As a naturopathic doctor, supplements, also known as nutraceuticals, are part of my daily toolkit. These include vitamins, herbs, probiotics, and other natural compounds that support the body’s systems. When used appropriately, they can be powerful allies in our health journey. But when misused or poorly chosen, they can also cause harm — or, at best, be a waste of money.
If you’re curious about what makes a supplement effective, safe, and worth taking, here are a few essential things to know:
1. Quality: Is it what it says it is?
Supplements are not subject to the same FDA approval process as pharmaceutical drugs. That means products can hit the shelves without being tested for safety, effectiveness or even basic ingredient accuracy.
According to New York Times, in a 2015 investigation, the New York Attorney General found that just 21% of herbal supplements from major retailers actually contained the ingredients listed on the label. The rest included fillers like powdered rice, houseplants or wood pulp.
To this day, there is still no governing body that verifies supplement contents before they’re sold. That’s why choosing high-quality, third-party-tested brands and trusted suppliers is crucial.
2. Need: Do you actually need it?
People often start a new supplement because a friend or influencer swears by it. But symptoms like fatigue, bloating or insomnia can have dozens of root causes, and what works for one person might not help (or could harm) another.
Let’s say someone recommends a supplement that helps with circulation. You try it for fatigue without realizing your symptoms are due to a thyroid issue. Now you’re experiencing side effects that confuse your doctor and complicate your care.
Remember: just because something is “natural” doesn’t mean it’s automatically safe for you.
3. Know the interactions
Some commonly used herbs and supplements can cause issues depending on your health status or other medications:
- St. John’s Wort — Popular for mood support, but it interacts with many drugs by using the same liver detox pathways. It can either weaken or dangerously intensify other medications.
- Lemon Balm — A calming herb that affects thyroid function. If you have a thyroid condition or take thyroid meds, it may worsen symptoms.
- Milk Thistle — Often used for liver health, but can also alter how your liver processes other medications.
So before you take a supplement, ask:
- Why am I taking this? What specific need is it addressing?
- What will it do for my body and health history?
- When should I take it, and when shouldn’t I?
- How much is appropriate and safe?
- How long should I take it, and how will I know it’s working?
Final thought: “Every thing isn’t for everybody.”
Supplements can be incredibly helpful, but only if chosen with care. Work with a trusted practitioner or knowledgeable advisor. Ask questions. Be skeptical of generic online claims.
This isn’t about fear. It’s about empowerment — giving your body the right tools, at the right time, in the right way.
Have questions? Want to connect? You can email Dr. Q at info@drayannaq.com.
“Let’s keep your health journey intentional, informed and just right for you.”
