✅ Check for a ‘Supplement Facts’ label.

Just like food has Nutrition Facts, a quality dietary supplement will list all of its active dietary ingredients and nutrient amounts in a Supplement Facts panel. If a product doesn’t have this box on the label, don’t buy it—it might not even be a real supplement. Make sure the label also has the basics; the company name and contact info (address/phone), serving size, and the number of servings or tablets in the bottle. Legitimate products often include lot numbers and expiration dates too, for quality control.

Tip: Be wary if the label has spelling errors or looks low-quality— that’s a red flag for counterfeits.

✅ Avoid products that promise miracles.

If it sounds too good to be true, it probably is. No supplement can make you lose 30 pounds in a week, cure diseases overnight, or work like a “magic pill.” Steer clear of anything claiming to treat or cure a health condition (diabetes, cancer, COVID-19, etc.). Supplements aren’t allowed to do that, and those that claim to are breaking the law.

Red flag phrases: “scientific breakthrough!”, “miracle cure”, “instant results”, “#1 cure for ___”. Reputable supplements don’t use extreme hype—they might say “supports heart health”, but they won’t say “reverses heart disease”.

✅ Buy from trusted stores or websites.

Where you shop matters. Prioritize purchasing supplements from well-known pharmacies, supermarkets, or reputable supplement brands. These retailers are more likely to carry properly tested and regulated products and remove any that authorities warn about. Be extra careful buying from unknown online sellers or shady storefronts. Many of the bogus or dangerous supplements that FDA has found were sold exclusively online by unknown companies.

If you’re shopping on big sites like Amazon or eBay, stick to official brand outlets or sellers with high ratings and a long history.

Tip: Watch out for unusually  low prices from unfamiliar sellers—counterfeit or expired products might be lurking. It’s worth a few extra dollars to get an authentic product, from a reliable source.

✅ Read the ingredients and fine print.

Before you take a supplement, read what’s in it. The Supplement Facts label is required to list the active dietary ingredients (like vitamin C, calcium, herbal extracts, etc.) and how much you get in each serving, e.g.,1 tablet, 2 gummies, etc. It will also list “other ingredients” (binders, fillers, flavorings) – these are needed to form the tablet or preserve it or make palatable, e.g., sweeteners, flavors, etc. If you have allergies or dietary restrictions, check this list (for example, some supplements use soy oil or gelatin capsules). Look for any warnings on the label (like “Not for pregnant women” or “Keep out of reach of children”).

Quality brands are transparent about what’s in their product; if you can’t find an ingredients list, that’s a bad sign. Also, ignore flashy terms like “pharmaceutical grade”, which isn’t an official standard in supplements. Focus on the actual nutrient contents and daily servings, and make sure they align with what you want.

✅ Understand quality seals.

You might see stamps like USP Verified, NSF, Eurofins, or UL on some supplement bottles. These are third-party certifications that verify a supplement for quality. They indicate the product was tested by an independent organization for purity and that it contains what the label says. Choosing a product with one of these seals is a great way to boost your confidence in its quality, but not having a seal doesn’t automatically mean “bad product!” Many quality supplements don’t carry these logos; they might use their own established testing instead. Quality seals are a plus, not a must-have. And remember quality seals don’t guarantee that a product will work or be safe for everyone, it just means the product has been verified for quality.

Bottom line: A seal is a useful indicator of quality, but the lack of a seal doesn’t automatically mean that a product is bad. Remember to consider other factors health claims, labeling, and source when making purchasing decisions.

✅ Be cautious with certain categories.

Supplements for weight loss, sexual enhancement (like “male performance”), or bodybuilding are the ones that most often get caught with illegal stuff in them. Remember, a dietary supplement cannot contain a drug ingredient. If you’re considering a product that promises extreme weight loss, or a muscle builder that’s “better than steroids,” think twice. These products have a history of being spiked with hidden drugs (for example, steroid-like chemicals or stimulant medications). Products that contain hidden drugs can harm you.

So, for these categories especially, stick to well-known brands or get advice from a healthcare provider, and absolutely avoid anything that claims to be a “legal steroid alternative” or “herbal Viagra” —those are big red flags.

✅ Watch for warning signs of fakes.

How can you tell if a supplement might be fake or substandard? A few clues: misspelled words on the label (like ingredient names), no contact information for the company, claims that feel illegal (“contains steroid-like ingredients!”), or a label that looks photocopied. If the package looks poorly made or the tablets inside are discolored or odd-looking, be careful. Also, reviews and internet rumors can be misleading. Don’t fall for, “someone on Facebook said this supplement cured her arthritis.” Stick with trustworthy sources of information (like the sources mentioned below).

If you suspect a product is bogus or contaminated, don’t use it. Report it to FDA so they can investigate (through FDA MedWatch). Your health isn’t worth risking on a questionable product.

✅ Let your healthcare providers know which supplements you’re taking.

Keep a list of all supplements that you take and bring it with you to your appointments. This helps healthcare practitioners give you better advice and avoid any potential medication interactions. Don’t be shy; over 75% of people in the US use supplements, and it’s important that your providers know everything you take, even vitamins and herbs.

✅ Use credible information resources.

To make informed choices, you need trustworthy information. Instead of trusting a random blog or sales pitch, use reliable sources: The National Institutes of Health Office of Dietary Supplements (ODS) has free fact sheets on most vitamins, minerals, and herbs (just search their site for the supplement name). The FDA website has consumer info on supplements and alerts about dangerous products.

The point is, do a little homework from trusted sites. And of course, as mentioned, professionals like doctors, dietitians, and pharmacists can be great sources of advice tailored to you.

✅ Manage your expectations.

Supplements can be beneficial; for instance, a calcium + vitamin D supplement can help keep your bones strong and taking folic acid if you’re planning pregnancy helps prevent birth defects. But always remember that supplements are meant to supplement the diet—they don’t replace a healthy lifestyle or cure illnesses. Don’t expect a supplement to work like a prescription drug. For example, taking a vitamin E or fish oil capsule isn’t going to immediately fix heart disease, though it might support overall heart health over time. Realistic expectations will protect you from disappointment and falling for fraud.

If a supplement does seem to act like a powerful drug (good or bad), stop and reevaluate—that’s not typical and could mean that the product is spiked with hidden drugs.