As a clinician who’s worked with women managing osteoporosis for over a decade, I’ve reviewed hundreds of supplement routines. Some are excellent. Many are misleading. And a few are downright dangerous.

So how can you tell if what you’re taking is truly supporting your health—or just clever marketing? Let’s break down the most common red flags to watch for—and explore how to confidently choose supplements that truly support your bone health.

1. Watch Out for Misleading Labels

If a label lists a “proprietary blend” without revealing the amount of each ingredient, be cautious. These blends often include tiny, ineffective doses of the ingredients you actually want—just enough to list them on the label, not enough to help your bones.

Fish oil labels can also often be misleading. What really matters is the amount of omega-3s, not the total oil content. Some supplements labeled “1200 mg fish oil” may contain only 300 mg of omega-3s…so check for the actual amounts of EPA and DHA, the two key omega-3s.

Tip: Look for exact ingredient amounts, so you can tell what you’re really getting.

2. Not All Forms Are Equal

The type of nutrient in your supplement affects how well it’s absorbed—and whether it does what you need.

For example:

• • Magnesium oxide is cheap and poorly absorbed. Magnesium glycinate or citrate are better for bone and nervous system support.
  • Calcium carbonate requires strong stomach acid, which many older adults lack. Calcium citrate is better tolerated and absorbed.
  • Turmeric root powder is not the same as a standardized curcumin extract, which is what most studies use for inflammation.

Tip: Choose bioavailable forms that your body can actually use.

3. Don’t Be Fooled by Buzzwords

Terms like “pharmaceutical grade,” “FDA-approved lab,” or “clinically tested ingredients” may sound impressive—but they’re usually just marketing speak. The FDA doesn’t approve supplement labs, and “clinically tested” might only apply to one ingredient in a very different context.

Tip: Stick to what you can verify. Look for independent testing and third-party certifications instead of vague claims.

4. Disease Claims = Red Flag

If a supplement says it can “treat osteoporosis,” “reverse arthritis,” or “cure anxiety,” it’s making illegal claims. Supplements are not drugs and cannot legally promise to cure or prevent disease.

Tip: Stick with products that support structure or function (like “supports bone strength”), and always check with a healthcare professional.

5. Gummy Vitamins: Convenient but Questionable

Gummy vitamins can be easy to take, but they often degrade faster and contain artificial sweeteners, dyes, or excessive sugar. They’re also held to looser standards than capsules or tablets.

Tip: If you use gummies, look for ones that are third-party tested and made by trusted brands.

6. More Isn’t Always Better

Seeing 300% (or more!) of the Daily Value on a supplement label might look impressive—but it doesn’t necessarily mean it’s better for your bones or your health. Your body can only absorb and use a limited amount of nutrients at one time. The rest? Often wasted—or worse, it could build up to unsafe levels.

I see this often: someone is taking a multivitamin, plus a bone health formula, plus a separate antioxidant or B-complex—all without realizing how much they’re doubling or tripling certain nutrients. This can lead to nutrient overload, especially with fat-soluble vitamins like A and D or minerals like zinc and iron.

It’s essential to consider your total nutrient intake—not just from supplements but also from food and fortified products.

Tip: Avoid mega doses unless advised by your practitioner. Balance is key.

7. Look for Reputable Certifications

When choosing supplements, always look for third-party certification seals from trusted organizations. These seals verify that the product contains what it claims and is free from harmful contaminants:

• • USP Verified – Most rigorous. Confirms ingredient identity, purity, and proper manufacturing.
  • NSF Certified – Verifies label accuracy and tests for contaminants and banned substances.
  • ConsumerLab.com – Independently tests off-the-shelf supplements for quality and price.
  • Informed-Sport / NSF Certified for Sport® – Ideal for athletes or those concerned about banned ingredients.

8. Online Supplements—Especially on Amazon—Come with Extra Risk

Buying supplements online is convenient, and Amazon often has competitive prices. But when it comes to your health, convenience shouldn’t come at the cost of quality or safety.

Not all supplements sold on Amazon are legitimate. Several studies have revealed serious concerns:

• • Only 13 of the 30 supplements evaluated had accurate labels.
  • Many were missing listed ingredients or contained unlisted ones.
  • None had third-party certification seals.

Some sellers have even counterfeited trusted brands like NOW Foods and Pure Encapsulations. While Amazon does require certain high-risk products to go through third-party testing via organizations like Eurofins, NSF, and UL Solutions, there’s a loophole: sellers send the samples themselves, and they are not pulled from Amazon’s warehouses. That means a clean sample can pass inspection—while counterfeit or low-quality products continue to be shipped to customers.

Tips

• • Research the brand and look for independent certifications.
  • Buy directly from manufacturers or trusted platforms like Fullscript.
  • Avoid unknown brands and “too good to be true” deals.

Bonus Tips for Choosing Trustworthy Supplements

When choosing supplements to support your health, it’s crucial to be aware of several key factors that distinguish high-quality products from those that may be ineffective or harmful:

• • Look for Third-Party Certifications: Certifications from ConsumerLab, USP, NSF, or UL verify that the product contains the labeled ingredients and is free of contaminants.
  • Check for Evidence-Based Claims: Look for scientific support from credible sources like PubMed or the NIH’s Office of Dietary Supplements. Be skeptical of “miracle” claims.
  • Examine the Label Carefully: A trustworthy label should list:
    • Exact dosages
    • Expiration date
    • Lot number
    • Contact info for the manufacturer
    • Allergen info
    • Storage instructions
• Consider the Manufacturer’s Reputation: Stick with well-known brands that disclose their sourcing and quality control practices.

Final Thoughts: Be a Smart Supplement Shopper

Supporting your bones with the right supplements can be a powerful part of your wellness plan. But not all products are created equal. Use the tips above to shop smarter, stay safer, and choose supplements that truly support your health.

Limited-Time Offer: Supplement Review Special Ends March 28

Not sure if your supplements are the right fit for you?

I’m offering a discounted supplement review now through Friday, March 28 to help you:

• • Identify where your current diet may be falling short in essential nutrients
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  • Spot harmful ingredients or low-quality brands that may be doing more harm than good

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Let’s make sure everything you’re taking is supporting your bones—and your whole body—the way it should.