Supplements

Supplements can help address dietary gaps or support goals such as sleep, hormone function, and focus, but their benefits and risks depend on dosage, sourcing, and individual needs. 1

1. Consider safety, cost, and goals: Whether to use supplements—and which ones—depends on your needs, budget, and the product’s dosage and sourcing; some people may need none. 2 3

2. Distinguish foundational from targeted supplements: Foundational products may cover gaps in vitamins and minerals and include digestive or microbiome support; targeted, often single-ingredient supplements aim at specific outcomes such as sleep, hormone support, or focus. 4 5 6

3. Account for interactions and context: Supplement choices should be considered alongside behavior, nutrition, and prescription drugs; high concentrations or combinations can also work against each other. 7 8

4. Prioritize food, using supplements selectively: Make minimally processed foods the foundation of nutrition; supplements may help cover gaps when dietary intake is inadequate, including with fasting or other restrictive patterns. 9 10 11