Verywell Fit's Dietary Supplement Methodology

The content of this methodology is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any question you may have regarding dietary supplements.

Part of our mission at Verywell Fit is to provide you with thorough and unbiased information on products that can improve your health and well-being.

Dietary supplements contain ingredients intended to supplement your diet, including vitamins, minerals, herbs and botanicals, amino acids, and enzymes, among others. Other popular dietary supplements include omega-3s, probiotics, and protein powders.

We work hard to be transparent about why we recommend certain dietary supplements and offer you easy-to-comprehend information to help you select the best product for your needs.

In order to navigate the dietary supplement industry, our team of registered dietitians carefully reviews the research, interviews experts with decades of experience in the field of dietary supplement research, and utilizes unbiased resources that are rooted in science, including the National Institute of Health’s Office of Dietary Supplements. Beyond this, our methodology is medically reviewed by a doctor to ensure its accuracy.

Because the supplement industry is unregulated, and each person's needs and responses to supplements is different, we encourage you to consider the benefits and risks of dietary supplements and talk to a medical professional before beginning any supplement regime.

To explain our methodology of selecting nutrition supplements, we will cover the following:

Which Supplements Does Verywell Recommend?

Supplements can be tricky territory, so we do the tough work of weeding through multiple products and brands to present you with a variety of high-quality options based on your values, budget, and preferences.

Before we get to the stage of choosing specific products, we make choices about what we ethically support and what we don’t.

We take a food-first approach—whenever possible, we recommend meeting nutritional needs through foods as close to their original state as possible rather than through supplements. When needs cannot be met through the diet, we may recommend, depending on the scenario and demonstrated needs: individual vitamin and mineral supplements, multivitamins, certain probiotic strains, electrolyte solutions, and macronutrient supplements. For instance, we recommend B12 supplements for vegans and vegetarians because they run a greater risk of deficiency. Similarly, multivitamins for women over 50 can help fill any nutrient gaps not met by diet alone.

As the research is sparse and inconclusive on many concentrated herbal supplements, and there are high rates of interactions with other supplements and medications, we will only make recommendations on herbal supplements if and when the research supports it.

If there is contradicting research on the efficacy of certain supplements, which is often the case, we will present both sides of the research so that you and your doctor can come to your own decision around whether or not to take the supplement.

Our recommendations will evolve as more research comes to the forefront and new products come to market. Our team will continuously question the safety, validity, and effectiveness of supplements and modify our recommendations accordingly.

It’s important to note that many potentially dangerous and poor quality supplements claim to be supported by research. Any company can conduct research strategically to uphold their claims, so it is critical to look at the study design, size, and conflict of interest statement to analyze whether the study is valid.

The type of research that makes the strongest case for supplement effectiveness consists of randomized controlled studies. This means that people are randomly assigned to take a specific amount of a supplement or to be part of the control group (not taking the supplement), and researchers look at the differences between the two groups after a certain amount of time. The strongest evidence comes from analyses that include multiple randomized controlled trials that include large groups of people and are not conducted or paid for by any individual or organization with a financial interest in the supplement.

Moving forward, in order to recommend a supplement, we ensure that there is substantial good-quality research to demonstrate its efficacy and safety.

Our Top Priorities When Choosing Supplements

Have you ever walked down the supplement aisle and stared blankly at a shelf, overwhelmed by the amount of choices for a simple multivitamin tablet or vitamin C capsule? We certainly have. We aim to do the research for you so you can easily choose what works best for you.

Our team of experienced editors, including an on-staff dietitians, chooses which topics to cover on Verywell Fit. This team collaborates with expert writers to choose the best products in each category, such as vitamin D, elderberry, and vitamin C, as well as specific formulas like multivitamins for men. We aim to provide you with simple, evidence-based information to help you make an educated buying decision.

Research-Backed Efficacy & Safety

At Verywell Fit, we know how confusing it can be to navigate the supplement world. Manufacturers fill their websites with vague promises of what their supplements will do for your body, like helping you perform at your peak or supporting emotional wellness, weight management, or digestive health. These claims can make us excited to try supplements to feel better and look better, but often these claims are not backed by research.

That's why our number one priority is to recommend products that have substantial, good quality research to back their efficacy and safety. We carefully comb through the research and don’t recommend supplements with only one study to back them up; we ensure there are a multitude of good quality studies to support a recommendation. If there is research that makes us skeptical about safety, we will not recommend that product. If there is contradicting research, we discuss it.

Independent Third-Party Tested & Certified

Unlike medications, which have to be proven safe before they can be marketed, supplements are allowed to be marketed without any proof that they are safe or that they actually provide the benefits they claim to provide. Supplements can only be restricted or removed from the marketplace if the FDA proves that they are unsafe, which often means it is after harm has already been done.

Because nutrition supplements are not regulated or broadly tested in the United States, selecting a third-party tested product is important to ensure that you’re choosing a safe product. Third-party testing is a control process where an independent lab assesses a product to see if it meets certain criteria and standards.

Popular third-party organizations include NSF, USP, and ConsumerLab. We prioritize products that have been third-party tested and certified by one of these three reliable organizations, and we will always highlight whether or not each product is third party tested and certified. These certifications can be expensive, so, if a supplement is not third-party tested or certified, it doesn’t automatically mean that it is not a good product. However, these certifications are the only way to feel confident that the labeling of the products is accurate.

Please note that these third parties do not test for product efficacy, so, just because a product is third party verified, it does not mean that it is effective. Third-party testing simply helps ensure that a product contains what it says it contains and is not contaminated with other ingredients.

Other Attributes We Value

We value some other attributes that we find to be associated with the highest quality products. These attributes are listed below with an explanation of why we value each attribute and the evidence to support the attribute.

It’s important to note that supplements we select do not need to have all of these attributes, but these are values we find important when deciding between various products available on the market.

Always be sure to read all of the ingredients in your supplement and their quantities, and research the purpose, action, and risks of each ingredient, including potential interactions with other supplements or prescription medications. Like with food, it is usually the case that the shorter and simpler the supplement’s ingredient list, the better.

Non-GMO

When possible, we select products that use non-GMO ingredients. While there is a variety of evidence that argues whether GMO products are safe or dangerous, we generally choose to recommend products closest to their natural state that are not genetically modified. While the evidence is inconclusive, choosing non-GMO products may be better for your health and the environment.

We also look for the Non-GMO Project Verified certification on product packaging, which means that a product is compliant with the Non-GMO Project’s strict guidelines.

When we think about genetically modified crops, such as soybeans and corn, another concern is glyphosate, an ingredient in herbicides such as Round-Up that are used to control weeds. This herbicide has been detected in a variety of foods such as fruits, vegetables, and cereals. Glyphosate is legal in the US, but some governments around the world prohibit it since glyphosate has been linked to an increased risk of certain cancers.

For this reason, it may be beneficial to limit unnecessary exposure to glyphosate. Non-GMO does not mean free of glyphosate; however, it may limit the amount you’re exposed to. If you’re concerned about glyphosate, there is a Glyphosate Residue Free Certification that you can look for.

Organic

While some studies show that minimal amounts of chemical residue from non-organic foods are not dangerous to your health, it is thought to be safer to avoid pesticides, fertilizers, and chemicals by purchasing organic products, including supplements. For this reason, we recommend choosing supplements made with organic, whole-food ingredients when possible.

Organics may seem like a more expensive version of the same item, but the term is closely regulated. According to the United States Department of Agriculture (USDA), “Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.”

Many organic supplements are made using whole food rather than synthetic ingredients (although organic is not synonymous with “whole food”). Whole food supplements are generally preferable, as they’re made from ingredients concentrated and derived from real foods, whereas synthetic nutrients are made from artificial ingredients. Some evidence shows that supplements derived from whole food ingredients are absorbed more efficiently than synthetic nutrients.

Note that some supplements are labeled “organic,” whereas some are “USDA Organic.” These terms are not the same. The “USDA Organic” certification assures that the ingredients are grown and processed according to federal guidelines. Some of these guidelines require that the soil used to grow the produce has been free of synthetic fertilizers and pesticides for three years before harvest.

Free of Unnecessary Additives

We recommend dietary supplements with ingredients that are as close to their natural form as possible.

Artificial colors can make supplements look more appealing and uniform in color, but artificial food coloring and dyes may be harmful, especially for children. In general, artificial colors are not a necessary ingredient in supplements, and therefore we recommend supplements that do not use artificial colors or dyes.

Flavoring can help to improve the taste of unpalatable supplements. For example, adding lemon flavoring to an omega-3 capsule makes it have a less fishy aftertaste, and fruit flavors make gummy vitamins more enjoyable for children and adults. When a product label says “natural flavors” or “artificial flavors,” it’s important to note that both types of flavorings are synthesized in a lab and are often chemically identical. This is why we prefer supplements without ambiguous additives such as these.

Preservatives help to extend the shelf life of supplements so that they don’t break down prematurely. They also help to keep mold, fungi, yeast, and bacteria away. Natural preservatives, such as vitamins C and E, are preferable choices over potentially dangerous artificial preservatives.

Minimally Sweetened

Many people are concerned about consuming too much added sugar and choose to replace sugar with low calorie sweeteners and sugar alcohols. However, both artificial low calorie sweeteners and natural low calorie sweeteners may have the opposite effect than intended and affect blood sugar control, the gut microbiome, and appetite, and may actually lead to increased food consumption. Sugar alcohols can cause digestive problems such as bloating, gas, and diarrhea, especially when consumed in large amounts.  For these reasons, we seek out supplements with minimal added sweeteners in any form. 

Additional Considerations When Choosing Supplements

When choosing which supplements to recommend, we are conscious of the quality-focused attributes listed above and consider individual preferences, such as form, price, and availability. We also care about the conditions in which the supplements are made.

• Form: Supplements come in many forms, including tablets, capsules, liquid, powder, lozenges, spray, and gummies. We aim to offer the highest quality supplements in a variety of forms that suit your preferences, as we understand that some individuals prefer gummies over capsules and vice versa.
• Price: Price is not always reflective of quality. A more expensive supplement doesn’t guarantee a better product. It’s also prudent to be skeptical of very inexpensive supplements. We aim to offer the best quality supplements at a variety of prices to fit most budgets. Some supplements are inherently more expensive to make than others, and the price is mostly dependent on ingredients.
• Availability: We select over the counter nutritional supplements that are widely available. While some supplements are only available by prescription, subscription, or mail order, we include supplements that are in stock at local or online retailers for your convenience.
• Quality Control: While there is a lack of quality control on supplement ingredients, safety, and effectiveness, the FDA does have regulations for the supplement manufacturing process. Referred to as GMP (Good Manufacturing Practices) or cGMP (Current Good Manufacturing Practices), these regulations set the requirements for supplement companies to ensure that the supplement is made in a safe, clean laboratory that’s registered with the FDA. We recommend products that are made in GMP facilities.

Meet Our Team

Autumn Rauchwerk, MS, RDN, E-RYT

Senior Commerce Editor, Nutrition

Autumn is an editor, dietitian, registered yoga teacher, and certified intuitive eating counselor who specializes in myth-busting and providing a nuanced, wellbeing-centered perspective on nutrition, movement, mindfulness, and dietary supplements. She is the co-founder of mendinground nutrition & yoga, a private practice focused on helping people heal their relationships with food and their bodies.

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Ashleigh Morley

Director of Commerce

Ashleigh is the director of commerce for the Health Group at Dotdash Meredith where she oversees health, fitness, family, and mind content. She has covered the health and wellness space through a variety of lifestyle lenses for more than 10 years. She is also a certified barre instructor teaching at a boutique studio.

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Eliza Savage, MS, RD, CDN

Associate Editorial Director, Verywell Fit

Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, and a published author. She is also a registered yoga teacher and fitness enthusiast who has completed 2 full marathons and more than 25 half marathons.

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Rachel Berman, RD

SVP and Group General Manager, Family and Wellness

Rachel Berman, RD is SVP and Group General Manager of Family and Wellness, a registered dietitian, and published author. She has been with Dotdash Meredith for 10+ years and oversees the content and business strategies for Verywell Mind, Verywell Family, Parents, and Verywell Fit.

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