If you have ever wandered through the supplement aisle feeling hopeful, overwhelmed, or a little lost, you are in good company. Most of us want to support our health in a deeper, more intentional way, but the sheer number of options can make even the most wellness savvy person second guess what they actually need. At The Intentional Edit we believe that better choices start with better understanding, so we sat down with someone who lives and breathes the science behind it all.

Dr Shilpa Raut, Vice President of R and D at Cymbiotika, has spent her career turning complex research into everyday wellness solutions. She has a rare ability to make science feel clear and approachable, and she brings that same clarity to this conversation. Dr Raut breaks down how to navigate the supplement aisle without confusion, what to look for on a label, and the quiet red flags that separate high quality formulas from everything else.

Think of this as your calm, informed guide before you ever pick up another bottle. A way to shop with confidence, intention, and a better sense of what truly supports your health.

What are the most common mistakes you see people making when choosing supplements?

Not considering individual needs: Each person’s needs and goals are different. Listen to your body and choose supplements that best fit your lifestyle. If you just go with trends without understanding your needs, you won't be consistent and likely won’t see results. If you don't know where to start, many brands offer a quiz or questionnaire that only takes a couple of minutes and can help you get started. Additionally, you can consult your healthcare provider to recommend supplements based on your health results.

Importance of efficacy: Once you understand your needs, now it's time to select the best supplement from a very saturated aisle. It's important to do some research to ensure you are buying high-quality supplements. The form factor, bioavailability, and dose are critical. Not all supplements are equal—magnesium glycinate is better absorbed compared to magnesium oxide.

Also consider a delivery system that enhances the bioavailability of the nutrient. Taking plain omega oil means it sits in your stomach—it needs fatty foods or a lipid emulsion-type delivery format for optimal absorption. Lastly, make sure you are using a therapeutic dose of the nutrient to feel the benefits.

From a scientist’s perspective, what are the top three things you look for on a supplement label before taking or recommending it?

Form factor: Not all forms are stable or bioavailable. Methylcobalamin and adenosylcobalamin are active forms of B12, while cyanocobalamin is the synthetic form and needs to be converted before the body can use it. Folate (5-MTHF/methylfolate) is the bioactive form of folic acid. Folic acid is the synthetic version used in many inexpensive supplements and food fortification. Our ability to convert these to their active forms declines as we age. Using supplements made with the active form means they are immediately available and natural to the body. This may result in faster action, better outcomes in individuals with genetic differences, or absorption issues.

Effective (clinical) dose: For every supplement, there is a minimum effective dose. You will likely not see benefits if you only take 30 mg of omega-3s compared to the minimum recommended dose of 250 mg. Also, based on individual needs, one might even require higher doses. Most Americans are not consuming enough omega-3s from their diet. Consider a food-first approach and add in a supplement to reach higher levels. Omega-3s in the range of 1–2 g have been shown to improve recovery and inflammation.

Testing/certifications: Third-party certifications like Clean Label or NSF provide assurance that the product truly contains what it claims.

Are there any “red flags” or ingredients that instantly make you question a brand’s quality?

Overpromising marketing claims: One of the biggest red flags is when brands make promises that are far-fetched. Phrases like “cures,” “treats,” “reverses disease,” “melts fat,” or “instant results” should immediately raise concern. Supplements work in partnership with nutrition, exercise, and lifestyle. When a brand leans into exaggerated language, it often means they don’t understand regulatory boundaries or they’re stretching the truth to create hype.

“Fairy dusting”: Another major red flag is fairy dusting—when brands include tiny, ineffective amounts of buzzworthy ingredients just to make the label look impressive. This often hides behind proprietary blends, which list a group of ingredients without showing the actual amounts of each one. High-quality brands disclose amounts clearly and formulate for efficacy, not marketing.

When brands list a “proprietary blend,” how should consumers interpret that?

“Proprietary blend” is usually not a good thing. It allows brands to group multiple ingredients under one total weight without disclosing how much of each is actually included. Sometimes brands want to protect a formula, but transparency is more important when it comes to science.

Dose determines effect. For example, a “Mitochondrial Support Blend – 200 mg” containing CoQ10, PQQ, and resveratrol is meaningless unless you know the specific amounts. It’s also possible brands use the cheapest ingredient most heavily and “fairy dust” the expensive ones.

How much do ingredient sourcing and origin actually matter for efficacy?

Sourcing matters a lot. The origin tells you about the traceability and quality standards behind the ingredient. I don’t mean country of origin per se, but how rigorously that source is validated and standardized. For natural ingredients, the time and care put into growing the botanical influence potency and efficacy. For lab-made ingredients, it’s critical to use high-grade starting materials from a GMP facility. I also prefer suppliers who give back to the communities where the crops are grown. If this matters to you, check the origin and sustainability story on the brand’s website.

How can consumers hold brands more accountable for scientific transparency?

Reward transparency. The barrier to entry in this industry is low, and there is no pre-market approval required by the FDA, which means many brands launch with bare minimum standards. Spend your dollars where the company shows evidence, not just marketing copy.

Ask for the Certificate of Analysis, which shows purity, potency, and safety test results. You want test results for every nutrient or active ingredient claimed on the label. When consumers demand data, the market shifts—and the best brands welcome those questions.

What’s one thing you wish the supplement industry would change or standardize?

Well-designed clinical studies on the final product: Formulas should be tested as they are actually consumed—not just at the ingredient level.

Publish test results: Transparency empowers consumers and raises industry standards. People deserve to know what they are taking and whether it meets standards of quality, purity, and efficacy.

Are certain delivery systems more effective for particular nutrients?

I’m often asked if I prefer pill or liquid formats. In my opinion, each has its benefits. Pills offer precision, longer shelf life, portability, and require no flavoring. For bulky nutrients or high doses, powders are ideal. Liquids may be faster and better absorbed. Liposomal emulsions benefit both oil and water-soluble nutrients and offer higher bioavailability.

And my personal opinion on gummies (no offense to anyone)—this format doesn't really do much. There’s no advantage to nutrient delivery, and there are manufacturing and stability challenges.

If someone could only invest in one or two supplements, what would make the biggest difference?

Every individual’s needs are different based on life stage, lifestyle, and goals. When it comes to supplementation, one size does not fit all.

If I have to pick a couple that are most important to me, I would choose omega-3s and magnesium. Many people are unknowingly low in magnesium, which is vital for almost every body function. Omega-3s support heart, eye, and brain health, and have anti-inflammatory properties.

I also cannot stress enough the importance of fiber. Incorporate fiber-rich foods such as legumes, beans, and artichokes daily. A fiber supplement can boost intake. Fiber supports gut health, which influences immunity, inflammation, skin health, metabolic health, and hormone balance.