Are Your Supplements Working? 7 Signs They Are

Knowing if your supplements are working isn’t always obvious.

This is especially true if you’re taking several different supplements, a broad-spectrum supplement, like a multivitamin, and/or have made other changes to your diet and lifestyle simultaneously. Many supplements take time to yield noticeable results.

However, there are some telltale signs your supplements are working as well as ways to track their effectiveness.

How Do You Know Your Supplements Are Working? It’s Nuanced…

Supplements encompass a broad category of natural substances, including vitamins, minerals, herbs, amino acids, protein powders, antioxidants, essential fatty acids, electrolyte powders, peptides, and various proprietary formulas.

And they all act differently on the body and the individual.

For example, some supplements, such as iron, vitamin B12, and magnesium, may be felt more quickly than others since they support energy, docs, sleep and relaxation

While others, such as vitamin C, vitamin D, calcium, collagen, and various herbs, may create more subtle or even undetectable differences over time.

For example, calcium and vitamin D may be supporting bone density, but you’re unlikely to notice that in your day-to-day routine.

Collagen is beloved for its effects on skin, hair, and nails, but results can take many weeks to manifest.

Ultimately, results can vary widely based on individual factors, such as:

Current nutrient status, including deficiencies or insufficiencies
Genetic variations, like MTHFR, which affect the absorption of certain forms of B vitamins
Digestive function or gut health issues, which can impact how nutrients are absorbed
Diet and lifestyle factors that may interfere with nutrient absorption
The form or quality of the supplement, as some forms are better absorbed than others
Medications you’re taking, some of which can deplete or interfere with nutrient absorption
The supplement dosage, taking a higher dose, may yield faster results
Consistency, as supplements require regular use to show results

Before we get into some telltale signs your supplements are working, let’s look at ways to track your results.

Do Supplements Work? 3 Tips For Tracking Your Results

The results of supplementation may be individual and nuanced, but there are some simple ways to track your progress.

Be clear about why you’re taking a specific supplement. Is it for energy? To help with focus? To improve digestion? Having a goal will help you measure your results.
Do some research and talk to your healthcare practitioner about how soon you should start noticing results. Again, some supplements may work quickly, while others can take weeks or even months to show noticeable results.
Measure and track what you can using labwork. Do this before you start taking supplements, to check your nutrient levels, and a few weeks into supplementation, to ensure those levels are coming into the optimal range.

However, keep in mind that not all nutrients can be tracked with bloodwork.

Magnesium and biotin (vitamin B7), for example, are stored in bone and tissues with very little left circulating in the blood, making them difficult to measure using standard tests. [1[2]

Implementing these strategies can help you track your progress and stay on track, even if you don’t notice immediate results.

7 Signs Your Supplements Are Working

So, how do you know if your supplements are really working?

Here are a few telltale signs your supplements are supporting your health and goals.

1. You Have More Energy

The desire for more energy is one of the top reasons people start taking supplements, especially things like multivitamins, minerals, B-complex, antioxidants, and superfoods.

Some people notice an immediate change in their energy levels, while others may see more over time.

Specific vitamins that often have a positive impact on energy include:[3][4][5]

Iron, especially if you’re deficient or insufficient
B-vitamins, especially B12 and B6
Vitamin C, which supports cellular and immune function, and can also increase iron absorption from foods and supplements
CoQ10 supports cellular function, which may result in more energy
Multivitamins, which provide broad-spectrum essential nutrients, many of which support energy
Adaptogens, herbs such as ashwagandha, ginseng, tulsi, and rhodiola, are well-known to support energy and a healthy stress response

More energy is a classic sign that your supplements are working, but it can also be attributed to changes in lifestyle, such as healthier eating, more movement, and better sleep.

Regardless, if your supplements are improving your energy, that’s a reliable sign they’re working.

2: Your Digestion Has Improved

Various supplements can have a quick and/or prolonged impact on digestion.

Examples of supplements that may work quickly on digestion include:[6]

Activated charcoal
Apple cider vinegar pills
Bentonite clay
Calcium carbonate
Digestive enzymes, including hydrochloric acid (HCL)
Fiber supplements
Magnesium (particularly magnesium citrate, which supports normal elimination)
Probiotics
Prebiotics
Postbiotics
Herbs like ginger, fennel, peppermint, and chamomile

Many of these supplements may offer additional digestive benefits when taken long-term, including probiotics, prebiotics, postbiotics, and digestive enzymes.

Talk to your healthcare practitioner for individual recommendations.

3. Your Labs Are Improving

As mentioned previously, lab work is one of the best ways to track how your supplements are working and ensure you’re taking the right dose and form.

Not all nutrients can be tracked accurately with lab work, but your healthcare practitioner may recommend the following tests:

Iron: Ask for a complete blood count and ferritin test (ferritin is your stored iron, and not always measured)
Vitamin B12 and Folate
Genetic variation testing: This will help determine if you need specific forms of nutrients, like methylated B12 and folate
Vitamin D: This is typically, but not always, ordered at annual checkups

Some healthcare practitioners offer other tests, such as advanced functional labwork, that can analyze other nutrients like zinc, homocysteine, and other minerals.

For those nutrients that can’t be measured, practitioners typically track symptoms and may keep an eye on other lab values related to specific nutrient levels.

Talk to your healthcare practitioner for options and recommendations.

4. You’re Noticing Improvements in Your Hair, Skin, and Nails

Obviously, if you’re taking a hair, skin, and nails formula, you expect to see results!

Many of these supplements contain high doses of biotin, along with other supportive nutrients like vitamin A, antioxidants, minerals, hyaluronic acid, B vitamins, amino acids, and iron.

Country Life’s Hair, Skin, And Nails collection, for example, typically shows results within about two to three months (see specific products for details).

Other supplements that may benefit hair, skin, and nails include: multivitamins, iron, arctic kelp (iodine), multiminerals, vitamin B12, vitamin B5, calcium, magnesium, collagen, amino acids, antioxidants, omega-3 fatty acids, protein powders, Fo Ti (a traditional Chinese herb).[7][8][9]

Changes in lifestyle, such as getting more sleep, reducing stress, increasing protein, and eating a more balanced diet, can also help create improvements in hair, skin, and nails.

5. You’re Sleeping Better

Nutrient status can have a profound effect on sleep, which is why people often sleep better when taking supplements.[10][11]

Several supplements may have immediate effects on sleep, including:[12-15]

Ashwagandha
Chamomile
Lavender
Magnesium
Melatonin
Valerian

While others, like iron, zinc, omega-3s, and calcium, may have subtle effects, such as supporting sleep duration versus how long it takes you to get to sleep, or producing desired effects over time.[16][17]

Some supplements may also have indirect benefits for sleep, like Black Cohosh, which may help reduce hot flashes, thereby supporting better sleep.[18]

On the flip side, if you experience worse sleep after starting a new supplement, discontinue use and talk to your healthcare practitioner about tweaking the dosage or timing, or using an alternate supplement.

6. You’re More Resilient

A healthy diet rich in nutrients is one of the best ways to support immune function and stay healthy.

Therefore, many people report feeling healthier and more resilient to the ups and downs of the seasons when taking supplements.

Some supplements shown to support immune function include:[19-23]

Vitamin A
Vitamin C
Vitamin D
Selenium
Probiotics
Prebiotics
Zinc
Functional mushrooms
Certain herbs like echinacea, elderberry, tulsi, garlic, and ginger

Combining supplements with a nutrient-dense diet, regular movement, optimal sleep, and stress management is a winning combination for supporting year-round health and wellness.

7. You Have Better Mental Clarity And Focus

Various nutrients have been shown to support multiple facets of cognitive function, including memory, executive function, attention, focus, and the ability to learn new things.

Certain herbs, known as nootropics, have also been studied for their cognitive support properties.

Therefore, it’s no surprise that many people report improvements in mental clarity and focus when taking certain supplements.

Some supplements that may support cognitive function include:[24][25][26]

Omega-3 fatty acids, like those from fish oil with DHA
Nootropic herbs like ginkgo, ginseng, maca, and lion’s mane
Certain strains of prebiotics that support the gut-brain connection
B Vitamins
Vitamin D
Vitamin C
Vitamin E
Magnesium
Iron
Selenium
Copper
Zinc
Selenium

A growing body of research suggests that lifestyle factors, including diet and nutrition, may act as powerful allies to support and protect cognitive function.

Tips On Finding High-Quality Supplements To Support Your Health & Wellness

Not all supplements are created equal in quality, form, purity, formula, and strength.

Here are some tips on how to vet high-quality supplements:

Look for a well-established brand with a track record of success
Choose brands that test raw materials and end-products for purity, potency, and safety
When shopping for protein powders, look for grass-fed whey and sustainably sourced, organic vegan protein, with simple ingredient lists
Do a little digging to ensure the supplement company is cGMP certified by a third party, which ensures they’re following safe manufacturing practices. (Bonus points if their facility are third-party certified gluten-free and organic.)
Choose products that do not use artificial colors, flavors, or other ingredients
If you have genetic variations, like MTHFR, look for products with coenzymated or “methylated” forms of B-vitamins

All Country Life supplements, and our sister company Biochem, meet this criterion, and we’ve been formulating and manufacturing supplements since 1971!

This means we have a track record of success, impeccable regulatory compliance, and industry-leading formulas, in addition to offering a wide variety of vitamins, minerals, antioxidants, sports nutrition supplements, amino acids, hair, skin, and nails formulas, probiotics, and more.

References Mentioned in This Article

“Magnesium biology”. Nephrol Dial Transplant.
“Biotin Fact Sheet for Health Professionals”. National Institutes of Health Office of Dietary Supplements.
“Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence”. Nutrients.
“Coenzyme Q10: Clinical Applications beyond Cardiovascular Diseases”. Nutrients.
“Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity”. Pharmaceuticals.
“Effectiveness of Nutritional Ingredients on Upper Gastrointestinal Conditions and Symptoms: A Narrative Review”. Nutrients.
“The Impact of Nutrition on Skin, Hair and Nail Conditions”. Nutrients.
“Hair-Growth-Promoting Effects of the Fish Collagen Peptide in Human Dermal Papilla Cells and C57BL/6 Mice Modulating Wnt/β-Catenin and BMP Signaling Pathways”. Int J Mol Sci.
“Cosmetic and Therapeutic Applications of Fish Oil's Fatty Acids on the Skin”. Mar Drugs.
“The relationship between micronutrient status and sleep patterns: A systematic review”. Public Health Nutrition.
“Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis”. Postgrad Med J.
“Valerian for sleep: a systematic review and meta-analysis”. Am J Med.
“Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials”. Complement Ther Med.
“Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis”. PLoS One.
“The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review”. Holist Nurs Pract.
“The relationship between micronutrient status and sleep patterns: A systematic review”. Public Health Nutrition.
“Effect of omega-3 fatty acids on sleep: a systematic review and meta-analysis of randomized controlled trials”. J Clin Biochem Nutr.
“Black cohosh improves objective sleep in postmenopausal women with sleep disturbance”. Climacteric.
“Dietary Supplements for Immune Function and Infectious Diseases”. National Institutes of Health Office of Dietary Supplements.
“Unveiling the therapeutic symphony of probiotics, prebiotics, and postbiotics in gut-immune harmony”. Front Nutr.
“Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials”. Int J Mol Sci.
“Natural Ingredients to Improve Immunity”. Pharmaceuticals
“Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review”. BMC Complement Med Ther.
“Improving Cognitive Function with Nutritional Supplements in Aging: A Comprehensive Narrative Review of Clinical Studies Investigating the Effects of Vitamins, Minerals, Antioxidants, and Other Dietary Supplements”. Nutrients.
“Nootropic Herbs, Shrubs, and Trees as Potential Cognitive Enhancers”. Plants.
“The Acute and Chronic Effects of Lion's Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study”. Nutrients.

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