Supplements are a powerful tool for supporting your health, but knowing how to choose and use them correctly makes all the difference.

The first port of call is to seek advice from a health practitioner to ensure that the supplement  and dose is the right choice for you. But as a Naturopath, we encourage education and want to help you to become independently healthy, so here are our top tips for smarter supplementation.

If you have ever stared at a supplement label and felt like you were trying to read a foreign language, you are certainly not alone. Let’s break down how to decode your supplement labels so you can make informed, confident choices for your wellbeing.

1. Decoding the Basics: Serving Size and % NRV

Before looking at active ingredients, two foundational sections on the back of the bottle deserve your attention:

  • Serving Size & “Per Serving”: Always check how many capsules, tablets, or milliliters make up a single dose. This will ensure that you are actually taking a therapeutic dose. 
  • % NRV (Nutrient Reference Value): This percentage shows how much of your daily recommended intake of a vitamin or mineral is provided by a single serving. It helps you understand whether a formula offers a gentle daily top-up or a higher therapeutic dose. These only apply to certain vitamins and minerals, herbal ingredients do not have an NRV.

2. Active Ingredients vs. Excipients

Every supplement is made up of two main categories of ingredients:

  • Active Ingredients: These are the therapeutic compounds doing the heavy lifting – the specific vitamins, minerals, herbal extracts, or amino acids targeted at supporting your health goals. Most of our supplements only contain necessary active ingredients.
  • Excipients: These are the inactive ingredients used to bind, fill, flow-control, or coat the capsule. These are commonly misunderstood as unnecessary fillers BUT quality excipients are essential for maintaining shelf life, stability, and product quality over time. At TWP, we prioritize clean, thoughtful options, using natural components like organic alfalfa powder or rice flour and vegetable cellulose shells rather than harsh synthetic fillers. We know that every ingredient matters.

3. Timing Matters: Morning vs. Evening

Knowing your ingredients means knowing when to take them for optimal benefit. Your body’s internal rhythms dictate how it processes nutrients. As we mentioned, your first advice should come from a qualified health practitioner. But as a rule of thumb:

  • Morning: is for energizing supplements such as B-vitamins for cellular energy, or certain energising herbs like panax ginseng or rhodiola. These are usually best taken early in the day to align with your body’s natural cortisol and energy peaks.
  • Evening: is for calming minerals (like magnesium) or sleep-support herbal formulas before bed, helping your nervous system unwind as your body prepares for rest and repair.

4. With or Without Food?

How you take your supplements can impact how well your body absorbs them:

  • With Food: Fat-soluble vitamins (such as Vitamins A, D, E, and K) require dietary fats in your meal to be properly absorbed by your digestive tract. Taking these on an empty stomach drastically reduces their effectiveness.
  • Without Food: Certain amino acids, specific herbs, or standalone minerals may absorb best when taken away from meals. Iron for example, is best taken between meals for best absorption but can be taken with food if it creates stomach discomfort.

Always check the specific directions on your product label, and if you are ever unsure, consult with a qualified healthcare practitioner to tailor a plan to your unique biochemistry.

Consistency is Key

Your supplements only work when you take them! If you find yourself frequently forgetting your daily routine, try a few of these simple habit-anchoring tricks:

  • Set a gentle daily alarm on your phone.
  • Place your bottles somewhere visible, like your kitchen counter (always safely out of reach of children and direct sunlight!).
  • Pair your supplement routine with an existing daily habit, like brushing your teeth or making breakfast. 

Want Expert Guidance?

Navigating supplementation doesn’t have to be a guessing game. If you want personalised support tailored to your body’s unique needs, book a consultation with our naturopath at johnway.je.