What I look for Before Recommending Supplements
When it comes to supplements, it is easy to feel overwhelmed.
The form matters.
The dose matters.
The timing matters.
Many people also wonder if what they are taking is even helping.
A big part of my role is to remove the guesswork and to simplify your supplement routine.
If you are taking more than four or five supplements long term and do not really know why, then it is time to pause and re-evaluate.
Supplements Are Not the Foundation
Supplements are meant to compliment your diet and lifestyle. They are not the foundation of your health.
They are also not meant to be taken indefinitely without reassessment. There should always be a reason for starting a supplement. And there should be a plan for when to stop, reduce, or cycle its use.
Think of supplements like training wheels. They are useful for support. But they are not meant to stay on forever.
Bloodwork Comes First
Bloodwork guides many of my supplement recommendations. I prefer to test, not guess.
Vitamin D is a great example.
Most people in Ontario are deficient in vitamin D during the fall and winter months. This is due to limited sunlight and low dietary intake. However, some people remain deficient even in the summer months.
Without testing, we would never know.
Vitamin D should be tested at least once per year. Ideally, it is tested twice.
Most people require higher doses from October through May. Many can lower their dose or take a break from June through September.
Testing vitamin D levels in March and September provides the most accurate guidance for individualized dosing.
Once optimal levels are reached, we shift to a maintenance dose or a cycling approach.
When Higher Supplement Loads Are Used
There are times when I may recommend a higher number of supplements. This is almost always short-term, and it is always for a specific goal.
The end goal is not lifelong supplementation. It is to restore balance, replenish nutrient stores and then simplify.
Ideally, we reach a point where supplements are minimal or used in cycles, while diet and lifestyle do the heavy lifting.
The Takeaway
Supplements should feel supportive, not stressful. They should be intentional and they should be reviewed regularly.
Health works best when we build from the ground up, not from the supplement shelf down.
When supplements are chosen with intention, less is often more.
If you are curious whether naturopathic care is right for you, feel free to book a free 15-minute discovery call. This is a low-pressure way to explore next steps together.
And a helpful reminder: Most private insurance providers cover naturopathic services. This can often include appointments, bloodwork, and diagnostic testing. Check with your provider to see what is included in your plan.
In health,
Dr. Mariah, ND
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