How do I chose the best supplements?

Trying to figure out what the best supplements are for you and your family? With so many health and dietary supplements on the shelves, it’s easy to feel confused about what you really need! DR NEIL FORREST, a family physician at Osler Health International, shares his medical perspective and recommendations.

4 tips on choosing the best health and dietary supplements for you

In today’s wellness world, supplements can feel like both miracle workers and marketing traps. Each bottle promises to boost your energy, reduce inflammation, improve immunity or plug some hidden nutritional hole. But how do you know which ones are worth taking?

Choosing the right health and dietary supplements starts with a basic understanding that more is not always better. Here’s a framework to help you navigate the supplement world with confidence and clarity.

#1 Safety and efficacy first

Before you add anything to your daily routine, ask: is this safe and does it actually work? Independent third-party testing is a good place to start. Organisations like ConsumerLab, US Pharmacopeia (USP) and NSF International test supplements for purity, potency and safety. Their certifications indicate that a product has passed basic quality checks – no shortcuts, no contaminants, no surprises.

While some manufacturers do their own testing, third-party reviews are more objective. The supplement market shifts quickly, so it’s worth checking for updated reviews or certifications regularly.

#2 The right dose of dietary supplements

More dietary supplements isn’t always better. In fact, too much of a good thing, particularly fat-soluble vitamins like A, D, E and K, have the potential to cause harm. These nutrients can accumulate in the body over time, potentially leading to toxicity.

Water-soluble vitamins (like vitamin C and the B group) are generally excreted if taken in excess but that doesn’t mean it’s efficient. Stick to recommended doses and avoid mega-doses unless specifically advised by your healthcare provider.

#3 Chemistry counts

Not all supplements are created equal, even when the label says they contain the same nutrient. Form matters. For example, magnesium glycinate is better absorbed than magnesium oxide. Fat-soluble vitamins are better absorbed when taken with a meal that contains fat. And some nutrients, like zinc and copper, compete for absorption, so too much of one can deplete the other.

Health and dietary supplements can also interact with medications. Always check with your doctor or pharmacist before starting anything new.

And don’t forget stability. Some supplements like omega-3 fatty acids are prone to oxidation. In other words, they can go rancid if exposed to heat or air, reducing their effectiveness (and potentially causing harm). Keep an eye on storage instructions and expiration dates.

#4 Supplements are just that – supplemental

Supplements aren’t shortcuts to good health. They can play a supportive role, but they don’t replace whole foods, movement or other healthy habits.

Taking vitamin D is great, but it’s not a magic bullet for bone health unless paired with strength training and calcium-rich foods. No single nutrient works in isolation – health is about synergy and a holistic approach.

Focus first on building a solid foundation: eat a colourful varied diet, stay active, manage stress and sleep well. Then, if there are specific gaps or medical reasons, health and dietary supplements can be a useful – and sometimes necessary – addition.

Last word on health and dietary supplements

Finding a doctor who can guide you is a good starting point. Osler Health has curated a selection of physician-grade health and dietary supplements to help patients access both the appropriate supplements (only take them if there is evidence you need them!) and in the appropriate doses. Speak to any of our doctors for more information.

About the doctor

Dr Neil Forrest is an experienced family physician and Medical Director at Osler Health Star Vista. He jointly leads the clinic’s programmes in Lifestyle Medicine and Men’s Health.

Osler Health International
• #02-27-34 Raffles Hotel Arcade, 328 North Bridge Road | 6332 2727
• #B1-27 The Star Vista, 1 Vista Exchange Green | 6339 2727
osler-health.com

This article on the best health and dietary supplements and Osler Health International first appeared in the September 2025 edition of Expat Living. You can purchase the latest issue or subscribe so you never miss a copy!

To make the most of living in Singapore, read our latest City Guide here for free!