Confused by the supplement aisle? You’re not alone. With thousands of products claiming to boost energy, fix hormones, improve metabolism, or “balance” your system, it’s hard to know what’s real and what’s just great marketing.

In this episode, Dr. Alessia Roehnelt, board-certified endocrinologist and metabolic health expert, breaks down which supplements are actually supported by research, which ones are largely unnecessary, and how to choose high-quality products that are safe, effective, and worth your money.

You’ll learn:
 • Why the supplement industry is so confusing — and often misleading
 • Which supplements have strong evidence behind them
 • How to evaluate quality using third-party testing
 • When supplements actually help (and when they definitely don’t)
 • The core supplements most women benefit from
 • How to avoid low-quality, under-dosed, or ineffective products
 • The truth about detox labels, hormone claims, and metabolism promises

Whether you’re supplement-curious, overwhelmed by conflicting advice, or just want a science-based guide, this episode will help you make smarter, more informed decisions for your health.

Supplements & Regulation

FDA overview on dietary supplement regulation:
 https://www.fda.gov/food/dietary-supplements

NIH Office of Dietary Supplements (fact sheets for almost every supplement):
 https://ods.od.nih.gov/factsheets/list-all/

Vitamin D

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Mayo Clinic overview:
 https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792

Magnesium

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/Magnesium-Consumer/

Cleveland Clinic:
 https://my.clevelandclinic.org/health/articles/21480-magnesium

Omega-3 (EPA/DHA)

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

American Heart Association:
 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/about-omega-3

Creatine

Cleveland Clinic overview:
 https://my.clevelandclinic.org/health/drugs/21489-creatine

Examine.com scientific review (non-branded, research-based):
 https://examine.com/supplements/creatine/

B12

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

CoQ10

NIH fact sheet:
 https://ods.od.nih.gov/factsheets/CoenzymeQ10-Consumer/

Cleveland Clinic overview:
 https://my.clevelandclinic.org/health/articles/22665-coenzyme-q10

Third-Party Testing (How to verify quality)

USP Verified Supplements Program:
 https://www.quality-supplements.org/

NSF Certified for Sport and dietary supplements:
 https://www.nsfsport.com/certified-products

Informed Choice:
 https://www.informed-choice.org/