I get asked so often from people if the supplements they are taking are legit, I feel like I should set up a roadside stand with a sign that says: “Will evaluate your supplement stack for $10K.” Always good to have a backup plan, right? 😉
I also get asked to promote consumer supplement brands constantly. Supplements arrive at my house unannounced daily—my family is practically swimming in them. But I’ve never worked with an outside supplement brand to promote it other than two companies I love, respect and trust: Ritual (I became an advisor almost a decade ago and weighed in on the formulation of the original prenatal), and Seed, whose rigor around science and quality have truly impressed me. (Maybe a coincidence, but both are run by incredible women!)
Can supplements be powerful tools for longevity and even disease treatment? Yes.
Do you need more than a multi-vitamin? Also yes.
But are most of the supplements on grocery store and pharmacy shelves a waste of money? Yes again—you might as well be taking sawdust.
Here’s what I see on repeat: people spinning between 10+ supplements on rotation on their kitchen counter, with zero idea if they’re high-quality or if they’re actually working. They’re spending way more money on products on Amazon and TikTok ads than they are on testing and medical care—things that will actually move the needle. Yikes. Let’s clean that up.
So, what can you do?
Short answer: Ideally, work with a supplement literate provider who uses personalized medicine to help you choose the most effective, bioavailable, and safe supplements for your individual biology and health goals.
Also ensure that, like in my practice, your doctor does not make more money if they recommend supplements. (Real talk: Parsley doctors and coaches are not financially incentivized to recommend supplements, ever. Their salaries are the same if they recommend zero supplements or five. Not all practices are like this.)
Longer answer: Vetting supplements on your own takes a little time but is more than worth the payoff. Here’s how I screen for safety and efficacy:
🕵️♀️Look for certifications and bioavailability.
Big-name stores (looking at you, Amazon + CVS) don’t guarantee quality. There are a lot of counterfeits (especially online) and low-quality crap out there. Here’s my gold standard:
✅ NSF-certified → Third-party tested for what’s actually inside (and what’s not, like heavy metals).
✅ GMP-certified → Made in clean, professional-level facilities.
✅ Professional Grade → Trusted brands sell through licensed providers and therefore have to meet our quality standards. Think: Thorne, Metagenics, Orthomolecular. These are some of the brands that manufacture our Parsley Health supplement line.
✅Bioavailable → You get what you pay for—top brands use the most bioactive ingredients and research-backed formulations. Think: more effective formulations like methylated forms of Folate and B12, iron that comes with Vitamin C, and curcumin formulated with black pepper.
🕒 Give it time to work!
Don’t expect magic overnight. Most supplements need 2-3 weeks (or in the case of supplements to support hormone health, 2-3 months) to show results. Stop adding to your “supplement graveyard” of half-empty bottles you ditched after a few days.
🩸 Test, don’t guess.
Your body is a data goldmine. The only way to know for sure if a supplement is moving the needle is by getting regular functional lab tests, measuring biometrics like lean muscle mass and sleep quality, and tracking your symptoms with a measurable symptom score. If the supplements are working you’ll see your markers and your symptoms improve.
If this tells you anything it should be how serious I am about keeping it tight when it comes to supplements. I hope you do the same.
All the ineffective supplementation I’ve seen out there is why I became a clinical advisor at SuppCo. The app does what I wish I could personally do for everyone of you—it helps you make sense of which supplements are right for you, which products are actually high-quality, and how to take them properly.
(P.S. I’m super proud of how well Parsley’s supplements scored—we’re in the top 5% of all supplements on the platform for quality. We walk the walk.)
I probably get asked the most about supplements for GI issues, so I worked with the SuppCo team to design two gut health protocols to help you figure out which supplements will actually increase your microbiome diversity, reduce gut inflammation, and support gut barrier repair. Check them out!
My personal supplement stack
I love my supplements and use them for targeted reasons from optimizing longevity and long-term bone health, to improving my sleep and mood. But! I’m extremely careful about the supplements I take. I’m militant about quality and sourcing for myself, my family, and for our patients at Parsley.
Here’s what I personally take because I’ve tested, tracked, and know it works.
Parsley Magnesium Glycinate For deeper sleep, more calm, and bone building support.
Parsley Rebuild Clean Protein Powder For 26g of plant-based clean protein (enhanced with BCAAs to make it a complete protein source) I can build muscle with.
Thorne Curcumin Phytosome For anti-inflammatory support and metabolic health optimization.
Parsley Daily Dose Multivitamin For my daily dose of methylated B vitamins—which my mood relies on—and critical minerals like zinc.
Parsley Vitamin D3 + K2 For immune and bone health as well as mood support.
Pure Astaxanthin For antioxidant support and cellular energy.
Parsley Omega3 For short- and long- term brain health.
Seed DS-01 Daily Synbiotic For supporting a healthy microbiome and keeping my digestion regular.
Thorne Creatine For supporting lean muscle mass now that I’m lifting.
Thorne Collagen For supporting skin elasticity and aging.
Sakara Fiber For hitting my fiber goals of 30-50g per day.
Host Defense Mushrooms MycoBotanicals Brain For optimizing mental clarity and neuroplasticity.
Metagenics Indole-3-Carbinol For hormone balance.
If you need some help figuring out which supplements are right for you, I highly suggest checking out my roadside stand—it’s called Parsley Health and we will run the right tests, assess your clinical history and health goals, and get you on the right track for your stack. Use my code RBMDCREW for $150 off your Parsley membership.