How To Choose Clean Supplements (And What I Use Personally)

Before being diagnosed with Hashimotos and becoming a Nutritionist, I didn’t give much thought to the supplements I was taking or what clean supplements even were. I knew some were better than others but I didn’t know where to begin with choosing the best ones. Once I started studying nutrition and looking more closely at some of the supplements I was taking, I was shocked to learn that they contained fillers like artificial colors, flow agents and even heavy metals. So not only were many of the supplements I was taking not helping, they were doing more harm than good.

That curiosity led me down the path of learning about how to identify truly clean supplements: what they really are, how to read supplement labels, and how to choose products made with high-quality ingredients and thoughtful manufacturing processes. In this post, I’m sharing what I’ve learned, the mistakes I see people make, and the clean supplement brands I personally trust — so you can make informed choices that truly support your overall health.

What Are Clean Supplements?

Clean supplements are nutritional supplements made with high-quality ingredients, minimal processing, and clear ingredient lists — without unnecessary fillers, unnecessary additives, or unidentifiable ingredients.

Unlike many conventional supplements, clean formulations prioritize:

• Ingredient integrity
• Transparent sourcing
• Thoughtful manufacturing process
• 3rd party testing including testing for heavy metals

It’s important to note that the term “clean” is not regulated by the drug administration, so consumers must rely on supplement labels, third-party testing, and reputable supplement brands to assess quality.

Why Clean Supplements Matter for Human Health

Many supplements on the market contain inactive ingredients like magnesium stearate, silicon dioxide, rice flour, and other flow agents (ie lubricants) used to speed production — not improve nutritional value.

Over time, repeated exposure to artificial food dyes, harmful preservatives, and homes of toxic chemicals can contribute to:

• Heavy metal toxicity
• Reduced immune response
• Chronic Inflammation
• Poor absorption of actual vitamins & minerals

Choosing clean supplements with lower levels of heavy metals, fillers, and non-GMO ingredients reduces the risk of long-term health issues and supports a stronger foundation for overall health.

How to Read Supplement Labels Like a Pro

When evaluating a product label, I always start with the supplement facts panel and then scan the main ingredients and inactive ingredients.

Look for:

• A simple ingredient list and minimal inactive ingredients
• Whole-food bio-available forms of nutrients
• Organic ingredients or responsibly sourced ingredients
• Dosages that avoid unnecessarily low doses or extreme megadoses
• A company that uses GMP-certified facilities and follows good manufacturing practices
• A company that displays COAs (Certificates of Analysis) publicly on their website or available on request (This is a gold standard for third party testing)

Be cautious of:

• Artificial colors and artificial food dyes
• Flow agents such as silicone dioxide & titanium dioxide
• Unnecessary fillers such as talc, microcrystalline cellulose, maltodextrin, rice flour
• Proprietary blends that hide actual amounts
• Artificial preservatives such as BHT, BHA, & sodium benzoate
• Pourly absorbed nutrient forms such as magnesium oxide or folic acid (instead of methylated folate)

Third-Party Testing & Ingredient Integrity

When a supplement is third-party tested, it means an independent laboratory — not owned or controlled by the supplement company — analyzes the product to help verify its quality and safety.

Because supplements are not regulated as strictly as medications, third-party testing is one of the best ways brands can add an extra layer of accountability and transparency.

While testing standards vary by brand, third-party testing commonly checks for:

• Ingredient accuracy and potency
  Confirms the supplement contains the ingredients listed on the label and in the stated amounts.
• Heavy metals
  Screens for contaminants like lead, mercury, arsenic, and cadmium — especially important for protein powders, minerals, herbs, and collagen products.
• Microbial safety
  Tests for harmful bacteria, yeast, and mold, such as E. coli and Salmonella.
• Pesticides and herbicides
  Helps identify agricultural chemicals that may be present in plant-based ingredients.
• Undeclared or unwanted substances
  Checks for ingredients that don’t belong in the product, including certain additives or adulterants.

Some brands may also test for allergens, residual solvents, or additional contaminants depending on the product type. But not all third p

Clean Supplements I Personally Use (And Why)

I’m big on trying to get as many nutrients as possible from the food I eat. So I eat a diet rich in grass fed beef, wild caught fish, raw dairy, and organic produce. But the reality is it’s not really possible, in our day and age, to get all of the nutrients we need from diet alone. Factors like soil depletion, large-scale farming practices, long transportation times, and food storage all impact the nutrient density of our food.

Add in modern stress, environmental toxin exposure, and higher nutrient demands during certain life stages, and it becomes clear why thoughtfully chosen supplements can help fill nutritional gaps — not replace real food, but support the body alongside a balanced diet.

I don’t use all of these supplements at once, but these are the supplements I cycle in and out of depending on my current nutrient needs. Of course that doesn’t mean that these are the supplements you need! This is just what I do. I always say, test don’t guess! So that you can know exactly what your body needs and supplement accordingly.

Magnesium (Daily Support)

I take natural magnesium supplements in the forms of magnesium glycinate and magnesium malate. These forms are gentle, bioavailable, and support muscle function, sleep, and high blood pressure regulation. I love the Optimal Magnesium supplement from Seeking Health. #ad

💡 Vitamin D utilization tip: Magnesium is essential for activating vitamin d, which is why I always pair them together.

Vitamin D/K2

I use Vitamin D/K2 from Seeking Health, especially during winter and the new year when sunlight is limited. Pairing vitamin D with magnesium improves absorption and supports immune response and bone health.

Thyroid Support

For thyroid support, I use Myo Inositol and Selenium from Pure Encapsulations, a brand known for ingredient integrity and clean formulations. Myo Inositol acts as a crucial messenger for TSH signaling. It is particularly effective when paired with selenium for managing Hashimotos and subclinical hypothyroidism by lowering thyroid antibodies. And it also helps with blood sugar regulation. Blood sugar imbalance is a huge driver for thyroid dysfunction.

Selenium supports the thyroid by facilitating hormone production, converting inactive 𝑇4 to active T3 and protecting the gland from oxidative damage. It is critical for managing autoimmune conditions like Hashimotos and Graves’ disease by reducing thyroid antibodies and reducing inflammation. 

Cod Liver Oil

I use Fermented Cod Liver Oil from Green Pasture. Cod liver oil provides vitamins A and D along with omega-3 fatty acids in a highly bioavailable, whole-food form. These nutrients support immune balance, bone and dental health, skin and eye health, hormone signaling, and a healthy inflammatory response. Because it’s potent, quality and proper dosing matter, and it’s best used thoughtfully to support overall health.

Beef Liver & Organ Supplements

I use and recommend the Bio Avail Organ Supplement from Adapt Naturals. It contains grass fed beef liver, heart, pancreas, kidney, and spleen. Supplementing with these organs provides a concentrated source of naturally occurring, bioavailable nutrients that are difficult to obtain from muscle meat alone. These organs are rich in vitamin A, B vitamins (including B12), iron, zinc, copper, CoQ10, and supportive peptides that help nourish energy production, immune function, metabolic health, and hormone balance.

Inner Radiance (For Skin, Hair, & Nails)

Inner Radiance from Adapt Naturals one that I recently introduced but it has made a big difference for my skin and my hair (hello postpartum hair loss). What I’ve noticed is my skin looks more hydrated, my nails feel stronger, and my hair seems healthier overall. I love that it supports beauty from the inside out using nutrients like hyaluronic acid, ceramides, vitamin C, and biotin, rather than relying on quick fixes.

Protein Powders

I use both Collagen Protein Powder from Adapt Naturals and Bone Broth Protein Powder from Paleo Valley. These protein powders are clean, low in additives, and easy to digest. I use the bone broth to help support my gut health and boost overall protein intake. And I use the collagen for hair, skin, and nail health. However, if you don’t have a dairy allergy Whey Protein sourced from a clean brand can be an incredibly nutritious choice. I love the brand

Electrolytes

I also take electrolytes daily in the form of a mineral dropper which includes sodium, potassium, and magnesium. This is important particularily if you filter your water, which most of us do. The filtering process filters out the minerals right along with the toxins. So we add them back in with this unflavored electrolyte dropper. Then during warmer months, workouts, or periods of higher stress, I add in a more powerful electrolyte. My favorites are from Paleo Valley and Seeking Health. I look for electrolyte formulas without artificial colors, added sugars, or unnecessary fillers so they support energy and hydration without disrupting blood sugar or digestion.

Biome Protect (To Support Gut Health)

I also take Biome Protect from Adapt Naturals to support gut health and microbial balance. This supplement has made such a massive difference for my gut health and my husbands gut health. My husband has SIBO (small intestine bacterial overgrowth), and this supplement has helped him tremendously. It contains targeted prebiotics to feed the good bacteria in your gut, as well as probiotics, butyrate, and polyphenols to help strengthen your immune system and gut lining.

Clean Supplement Brands I Trust

There are so many brands out there that I know it can be confusing to know where to start. So I’ve done the work for you. These supplement brands are all brands that I personally use and trust.. They consistently meet the highest standards:

• Seeking Health
• Adapt Naturals
• Pure Encapsulations
• Paleo Valley
• Perfect Supplements

They prioritize clean ingredients, transparent labs, ethical sourcing, and manufacturing in GMP-certified facilities. And many offer: free shipping, clear privacy policy, and fair cancellation policy.

This blog post contains affiiate links which means that I may get a small commission if you purchase using one of my links.

Common Mistakes People Make When Taking Vitamins

Even the cleanest supplements won’t work if they’re taken incorrectly. Here are some of the most common mistakes I see.

1. Taking Folic Acid Instead of Methylated Folate

Folic acid is a synthetic form of folate commonly found in conventional supplements and fortified foods. Many people have difficulty converting folic acid into its active form, which can lead to unmet needs over time and more serious health issues. Choosing methylated folate instead supports proper absorption and utilization, especially for women who are pregnant.

2. Taking High Amounts of Copper Without Testing

Copper and zinc work in balance. Taking large amounts of copper without proper testing can disrupt that balance and potentially impact energy levels, mood, and immune response.

Before supplementing copper long-term, it’s wise to work with a healthcare provider and use testing when appropriate.

3. Taking Vitamin D Without Magnesium and K2

One of the most common mistakes I see is taking vitamin D on its own. Vitamin D relies on magnesium for activation and vitamin K2 to properly direct calcium in the body.

Without these cofactors, vitamin D may not be utilized effectively — which is why pairing them together is so important for overall health.

4. Not Understanding That Vitamin D Is a Hormone

Vitamin D functions more like a hormone than a traditional vitamin. It influences immune response, bone health, mood, and much more. Because of this, dosing matters. Taking extremely high doses without guidance can create imbalances.

5. Taking the Wrong Form of Magnesium

Magnesium comes in several forms, each with slightly different benefits. Magnesium glycinate is gentle on the stomach and supports relaxation, sleep, and stress management. Magnesium malate is often used for energy production and muscle function, while magnesium citrate can help with occasional constipation. Other forms, like magnesium threonate, are thought to support brain health. Choosing the right form depends on your individual health goals and how your body tolerates it.

Not all magnesium is created equal. Forms like magnesium oxide are poorly absorbed and often used simply because they’re inexpensive. More bioavailable forms — such as magnesium glycinate and magnesium malate — are better tolerated and more effective, especially for sleep, muscle function, and stress support.

6. Taking Calcium Without Vitamin D, K2, and Magnesium

Calcium doesn’t work in isolation. Taking calcium alone, without vitamin D, K2, and magnesium, can lead to poor absorption and improper calcium distribution. This combination matters for bone health, cardiovascular health, and maintaining balance within the body.

8. Supplementing Iron for Iron Deficiency (Without Vitamin C or Copper)

Iron shouldn’t be supplemented alone because it relies on other nutrients to be properly absorbed and used. Vitamin C helps increase iron absorption, while copper supports iron transport and red blood cell formation. Without these cofactors, iron may be poorly utilized and can contribute to oxidative stress, which is why iron supplementation should be approached carefully and ideally with guidance from a healthcare provider.

Final Thoughts

Learning how to choose clean supplements isn’t about perfection or trends — it’s about supporting overall health, reducing unnecessary exposure, and choosing effective supplements that align with your health goals, whether that’s immune support, weight loss, gut health, or energy.

Always remember:

• Supplements should support — not replace — a balanced diet
• Consult a healthcare provider when needed

When chosen wisely, clean supplements can be a powerful tool for long-term wellness. If you enjoyed this blog post and want to learn more about other ways to support your health naturally, check out my blog post all about The Health Benefits of Red Light Therapy.

Disclaimer: This content is for educational and informational purposes only and is not intended as medical advice. Supplements and nutritional needs vary by individual. Always consult a qualified healthcare provider before starting or changing any supplement regimen.