8 Common Supplement Mistakes (And What to Do Instead)

Supplements are everywhere.

From influencer routines to “must haves” in viral TikToks, it’s easy to feel like you're missing out if your cupboard isn’t full of powders, pills, and potions.

But here’s the truth: most people are taking supplements they don’t need or taking them in the wrong way.

So, let’s break down the most common supplement mistakes I see as a nutritionist, and what you can do instead to support your health properly.

Taking What’s Trending, Not What You Need

Just because something is popular on social media doesn't mean it's right for your body.Supplement trends come and go, but your nutrient needs are personal. That "miracle" product someone else is raving about might do nothing for you or worse, it might not be safe depending on your health history or medication.

What to do instead: Get personalised advice where possible, or start by understanding your own needs (blood work, diet gaps, symptoms) before trying new supplements.

Switching Supplements Too Often

Many people feel like they need to change their supplement routine constantly to "keep up" or try something new.

But in reality, your body thrives on consistency and most supplements need time to work.

What to do instead: Stick with a supplement for at least 8–12 weeks (unless advised otherwise). Don’t jump ship just because it didn’t "kick in" after a few days.

Taking Too Many at Once (AKA the Expensive Pee Problem)

If your bathroom shelf is starting to look like a supplement store, it might be time to reassess.

More doesn’t always mean better and in some cases, it can even cause nutrient imbalances or unwanted side effects.

What to do instead: Focus on a targeted, simplified supplement routine. Support the basics (like vitamin D, omega-3s, or iron if you’re deficient) rather than taking 10+ products just because they “seem healthy.”

Buying Supplements from TikTok or Random Amazon Sellers

This one’s important: not all supplements are created equal and unfortunately, the supplement industry is poorly regulated.

There are a lot of counterfeit or poor-quality products online that look legitimate but are totally fake or underdosed.

What to do instead:Buy from reputable brands that are third-party tested. Purchase directly from the brand website or trusted health retailers not just the first Amazon result.

Expecting Results Too Soon

Some supplements genuinely take time to build up in your system, especially things like omega-3s, vitamin D, magnesium, or adaptogens.

But many people give up too early, thinking “it didn’t work” after a week or two.

What to do instead: Be patient. Use a supplement consistently and monitor how you feel over time. For certain nutrients, tracking levels through blood work is helpful.

Falling for Smart Marketing Over Solid Science

Supplement brands are incredibly good at selling you dreams, glossy packaging, promises of glowing skin, better sleep, or “hormone balance.”

But pretty branding doesn't guarantee effectiveness or safety.

What to do instead: Flip the label. Look for:

• Ingredient quality (e.g. active forms like methylated B12 vs. cyanocobalamin)

• Proper dosages (based on research, not just a sprinkle)

• Relevance to your actual needs

If the marketing is louder than the science, be cautious.

Guessing Instead of Testing

A lot of people take supplements “just in case.” But supplementing blindly isn’t always harmless, especially with fat-soluble vitamins like A, D, E, and K, or minerals like iron and zinc.

What to do instead:Where possible, get tested. Even a basic check of your vitamin D, iron, and B12 status can tell you a lot. Work with a qualified professional if you’re unsure.

Using Supplements to Cover Up Poor Habits

It’s worth repeating: supplements can’t fix the basics.

If your diet lacks variety, your sleep is poor, or your stress is through the roof, popping pills won’t replace those foundations.

What to do instead: Treat supplements as support, not shortcuts. Prioritise balanced meals, movement, rest, and routine first… then layer in targeted supplementation if needed.

So Are Supplements Worth It?

Yes, when used intentionally and with the right guidance, supplements can absolutely support your health.But more often than not, people are wasting time, money, and energy on things their body doesn’t actually need.

So next time you're tempted by a trending “miracle capsule,” ask yourself:

Want Help with Your Supplement Routine?

If you're feeling overwhelmed by conflicting advice and want to build a supplement plan that actually works for you, I can help. Work with me 1:1