SUPPLEMENT DECISION FRAMEWORK: A Comprehensive Guide
Updated: 4 hours ago
A Simple Way to Understand What You Actually Need
Researched and organized by Joshua Roiland, BS, CSCS, FNS
INTRODUCTION
Supplements are not just one category; they are different tools designed for various purposes. Each type has its own level of evidence and regulation.
Most confusion arises from skipping the most crucial step:
Understanding what type of supplement you actually need before deciding to use it.
This guide categorizes supplements into four clear types. This way, you can make safer and more informed decisions.
HOW TO USE THIS GUIDE
Do not start by picking a product. Instead, begin by identifying the category that aligns with your goals:
Evidence-based foundation (Kreider), (VanDusseldorp), (Park)
Clinical / deficiency correction (Amjera)
Organic / wellness-focused (USDA)
Performance blends (Saldanha), (Vibrant Health)
Each category answers a different type of question, helping you navigate your supplement journey.
1. FOUNDATIONAL EVIDENCE-BASED SUPPLEMENTS
WHAT THIS IS
These supplements typically have simple or single ingredients. They boast the strongest scientific support and yield consistent results across various populations.
Examples:
WHY IT MATTERS
These are the baseline tools of supplementation. They are:
Heavily researched (Kreider), (VanDusseldorp), (Park)
Consistent across brands
Not influenced by marketing or formulation tricks
KEY IDEA
If you're unsure where to start, this category serves as the reference point for everything else.
Stay tuned for a future article detailing my personal experience with foundational evidence-based supplements.
You can also check for drug interactions.
2. CLINICAL / MEDICAL-GRADE SUPPLEMENTS
WHAT THIS IS
These supplements are used to correct or address identified deficiencies or clinical needs. They are often guided by bloodwork or healthcare professionals.
There are even resources that can help determine if your current medications may be causing issues due to interactions. You may actually benefit from stopping a supplement that is inappropriate for your current health status, as I have learned in the past. Drug interactions with supplements can be troublesome.
Examples:
KEY IDEA
These are not performance supplements. They are corrective tools used when the body shows a specific need. (Amjera)
Look out for a future article where I will share my personal experience with clinical/medical-grade supplements.
3. ORGANIC / WELLNESS SUPPLEMENTS
WHAT THIS IS
These supplements focus on sourcing, farming standards, and reduced synthetic processing. They are often certified organic or labeled as “clean.”
KEY IDEA
Organic standards regulate how ingredients are produced, not their effectiveness for performance. (USDA)
These are best for:
I will share my personal experiences with organic/wellness supplements in a future article.
These may be ideal for sourcing-conscious consumers.
You can also check for drug interactions.
4. PROPRIETARY BLEND / PERFORMANCE SUPPLEMENTS
WHAT THIS IS
These are multi-ingredient formulas where the ingredients are listed, but exact dosages may be partially hidden. They are common in:
KEY IDEA
Quality varies widely among these products. Some are highly engineered, while others may be underdosed marketing products. (Saldanha), (Vibrant Health)
The difference comes down to:
Company credibility
Testing standards
Dosing transparency
Manufacturing quality (cGMP, third-party testing)
Stay tuned for a future article where I will share my personal experience with proprietary blend-based supplements.
You can also check for drug interactions.
SIMPLE DECISION RULE
Instead of asking:
“What supplement should I take?”
Ask in order:
Do I need foundational support first? (evidence-based) (Kreider) (VanDusseldorp) (Park)
Do I have a clinical deficiency? (Amjera)
Do I care most about sourcing and wellness? (USDA)
Am I choosing a performance blend knowingly? (Vibrant Health), (Saldanha)
IMPORTANT CONTEXT
All supplements should be viewed through the lens of:
Training consistency for goals (Total Package (Men, Women), Individual goals, Fat loss, Strength)
Supplements support physiology—they do not replace it.
EDUCATIONAL NOTE
Any recommendations or examples in this guide reflect supplement companies I have personally used and evaluated.
Joshua Roiland, BS, CSCS, FNS bases these recommendations on applied coaching experience, peer-reviewed research, and real-world client outcomes.
DISCLAIMER
Joshua Roiland is a Fitness Nutrition Specialist (FNS) and certified strength and conditioning professional (CSCS). He is not a medical doctor, registered dietitian, or licensed nutritionist. This content is for educational purposes only and should not be interpreted as medical advice. Always consult a qualified healthcare provider before starting any supplement regimen.
ADDITIONAL RESOURCES
Understanding Your Needs: Before diving into supplements, assess your dietary habits and lifestyle. This can help you identify what you truly need.
Consult a Professional: If you're unsure about what supplements to take, consider consulting a healthcare provider or nutritionist.
Stay Informed: Keep up with the latest research on supplements to make informed decisions.
CONCLUSION
Navigating the world of supplements can be overwhelming. By understanding the different categories and their purposes, you can make more informed choices. Remember, supplements should complement a balanced diet and healthy lifestyle, not replace them.
Stay tuned for more articles where I will share my personal experiences and insights on various supplements.
References
Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International Society of Sports Nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
Ajmera, R. (2024, May 16). Pure vitamins: What they are and how to choose them. Healthline. https://www.healthline.com/health/pure-vitamins
Kreider, R. B., & Stout, J. R. (2021). Creatine in health and disease. Nutrients, 13(2), 447. https://doi.org/10.3390/nu13020447
Park, Y., Park, H.-Y., Kim, J., Hwang, H., Jung, Y., Kreider, R., & Lim, K. (2019). Effects of whey protein supplementation prior to, and following, resistance exercise on body composition and training responses: A randomized double-blind placebo-controlled study. Nutrients, 11(10), 2210. https://doi.org/10.3390/nu11102210
United States Department of Agriculture. (n.d.). Organic standards. https://www.ams.usda.gov/grades-standards/organic-standards
Vibrant Health. (n.d.). The truth behind proprietary blends. https://vibranthealth.com/blogs/blog/the-truth-behind-proprietary-blends
Saldanha, L. G., Dwyer, J. T., Hardy, C. J., & MacKay, D. J. (2023). Perspectives on the use of proprietary blends in dietary supplements. The Journal of Nutrition, 153(5), 1305–1308. https://doi.org/10.1016/j.tjnut.2023.03.035
This document was prepared with the assistance of artificial intelligence tools for drafting and organizational support. All content selection, structure, and final editorial review were completed by Joshua Roiland
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