What a "dietary supplement" actually is
In the United States, the FDA defines a dietary supplement as a product taken by mouth that contains a "dietary ingredient" — vitamins, minerals, herbs, amino acids, enzymes, or other substances. They're regulated as a category of food, not as drugs, which means they can't legally claim to treat, prevent, or cure any disease.
How they're positioned
Wellness supplements are positioned to complement diet and lifestyle — not replace them. That's both a regulatory line and an honest reflection of what most ingredients can realistically do.
How to evaluate a supplement
- Ingredient list. Specific, named ingredients with dosages — not just "proprietary blend."
- Third-party testing. Independent labs like NSF or USP add a layer of quality assurance.
- Realistic claims. Be cautious of any product promising dramatic, fast results.
- Transparent company. A clear "About," return policy, and contact info matter.
- Independent reviews. Look beyond the brand's own testimonials.
Worked examples
See our reviews of the CitrusBurn and Purisaki Berberine Patch for two worked examples of how to apply the criteria above. For background on a popular ingredient, read our what is berberine explainer.
Foundations first
Even the best-formulated supplement won't outwork inconsistent sleep, no movement, and a chaotic diet. Read our daily habits guide for the foundation, then layer products on top if they fit your goals.
This article is for general educational purposes only and is not medical advice. Speak with a qualified healthcare professional before starting any supplement.