A Beginner’s Guide to Natural Products: What to Know Before You Dive In

A Beginner’s Guide to Natural Products: What to Know Before You Dive In

Stepping into the world of natural wellness can feel exciting, but also a little overwhelming, especially as a beginner. With so many products on the market: herbs, vitamins, adaptogens, tinctures, powders, and capsules, as well as many different brands, it’s easy to feel unsure about where to start. You’re not alone, and we’re here to help you feel more confident and supported as you begin. Here is our natural supplement guide on how to start taking natural supplements.

This guide is designed for anyone new to natural supplements. It breaks down what to look for, what to avoid, and how to establish a routine that suits your body.

 

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🧾 What Do These Words Even Mean?

Understanding the language can go a long way in making this space feel less intimidating.

Supplements:

These are products taken to support the body’s natural processes. They can include vitamins, minerals, herbs, amino acids, enzymes, and more. Supplements come in various forms, including capsules, powders, gummies, liquids, and more. 

Herbs:

These are plants used traditionally and today to support health and wellness. They might be roots, leaves, flowers, or seeds and can be prepared as teas, tinctures, oils, capsules, and more.

Vitamins:

Organic compounds that your body needs in small amounts to support essential functions like energy production, immune health, and cell repair. Most vitamins come from food, but vitamin supplements can help fill gaps when your diet falls short.

Pharmaceuticals/Drugs/Medications:

These are developed to treat specific conditions. The FDA approves them and often requires a prescription. Pharmaceuticals are typically designed for direct therapeutic intervention and often contain a single isolated compound made in a lab.

 

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🧪 Why Aren’t Supplements FDA-Approved?

You may have heard that supplements and herbs are not FDA-approved, but what does that really mean?

FDA approval is reserved explicitly for pharmaceutical drugs and medical devices. However, this doesn’t mean that supplements, vitamins, and natural products are unregulated. Both the FDA (U.S. Food and Drug Administration) and the FTC (Federal Trade Commission) regulate these products to ensure safety and truthfulness.

Dietary supplements fall under a different set of rules than pharmaceuticals. While the FDA oversees how supplements are manufactured and labeled, they do not "approve" supplements the way it does with drugs. Due to FDA regulations, supplements can not be officially used to treat, diagnose, or cure diseases. Instead, they are required to only claim to support the structure or function of the body, like helping maintain normal energy levels or promoting a calm mood.

In the United States, companies are responsible for ensuring that their products are safe, accurately labeled, and manufactured in accordance with established standards. This includes making sure that ingredients are listed clearly, claims are truthful and not misleading, and the product does not pose a risk to consumers. Both the FDA and the FTC have the authority to intervene when necessary. These agencies can take action if a product is found to be unsafe, improperly labeled, or making unsubstantiated health claims.

The FDA also conducts facility inspections and warehouse audits to verify compliance with current Good Manufacturing Practices (cGMPs) and regulatory requirements. At the same time, the FTC monitors advertising and marketing to ensure that companies do not mislead consumers. In cases where ingredients are banned or restricted, these agencies can enforce recalls or take legal action to protect public health.

In short, while the burden of responsibility falls on the manufacturer, regulatory safeguards are in place to help ensure consumer safety, making it all the more important to choose reputable companies that take compliance seriously. This is why it’s essential to choose brands that prioritize quality, transparency, and responsibility.

 

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The Do’s & Don’ts 

✅ DO: Start Slow and Steady

When you first discover natural products, it can be tempting to try everything at once. But more is not always better. Start with one product at a time and give it at least a few days to a week before adding anything new. This makes it easier to tell what’s helping and how your body is responding.

Pro Tip: Keep a wellness journal. Note the product, dosage, and how you feel. These small notes can provide you with valuable insights over time.

❌ DON’T: Assume More Means Better

Even natural products require careful use. Always follow the suggested use listed on the label unless directed otherwise by a trusted healthcare provider. Taking more doesn’t always mean better results and may lead to discomfort or reduce the benefits over time.

 

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💊 A Note on Dosing

Getting the right dose can be a bit tricky, especially since the standard dosing recommendations are often based on a 150lb adult. Dosing can vary depending on your weight, health needs, and sensitivity to the product. Some people may find that they need a higher dose because they’re less sensitive, while others who are more sensitive might need to start with a lower dose.

A good rule of thumb is to start with the suggested dose on the label and adjust from there. Keep in mind that some products may take a little time to take effect, so be patient. If the expected timeframe for results isn’t clear, don’t hesitate to reach out to the company for guidance. They can provide valuable insights into what to expect and how to maximize the product's benefits.

 

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⏸️ Take Breaks: 5-6 Days On, 1-2 Days Off

Taking a brief rest can actually enhance the effectiveness of herbal supplements. Our herbalist recommends taking most products for five to six days and then taking one to two days off. This gives your body a chance to reset and reduces the chance of developing tolerance.

Think of it as letting your system breathe and respond more efficiently over time. As always, listen to your body and adjust as needed.

 

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⏳ How Long Until I Notice Anything?

Quality natural products can work in a variety of ways. Some may offer noticeable results within hours or days, while others work more gradually, supporting the body over weeks or even months. This range is completely normal and depends on the individual, the formula, and the specific needs being addressed.

It’s important to remember that herbs and natural remedies often work by supporting the body’s natural rhythms and processes. Unlike quick-fix solutions that mask symptoms, these products aim to create lasting balance. That means the changes might be subtle at first, and progress may take time.

The key is consistency and patience. Give your body the time it needs to respond, and you’ll be more likely to notice meaningful, long-term benefits.

A quick note on quality: not all natural products are created equal. Low-quality or counterfeit supplements are unlikely to deliver results and can even be harmful. That’s why it’s essential to choose a reputable brand that uses high-quality ingredients, is transparent, and undergoes thorough testing. When it comes to your wellness, quality makes all the difference.

 

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🍵 Finding the Right Herbal Preparation for You

When it comes to herbal support, one size doesn’t fit all. Everyone’s body responds differently, and finding the preparation that works best for you can make a big difference in both effectiveness and consistency.

Powders offer versatility and potency, making them a favorite for those who like to get creative with their wellness routines. You can stir them into smoothies, protein shakes, yogurt, or even blend them into recipes. Because powders are less processed and can deliver herbs in a more concentrated form, they’re great for people who want to customize their dosage or avoid capsules and added ingredients. Just keep in mind that many herbal powders have a naturally earthy taste, some love it, some mix it with cocoa or fruit to mellow it out.

Capsules are a popular choice for many because they’re convenient, tasteless, and easy to incorporate into a daily routine. If you’re always on the go or prefer a no-fuss option, capsules might be the way to go.

Tinctures, or liquid extracts, are absorbed more quickly by the body and allow for flexible dosing. They’re ideal for those who want faster support or who prefer to avoid capsules. Just a few drops under the tongue or mixed in water can go a long way.

Herbal teas offer a gentle and nurturing experience. Beyond their health benefits, teas can become a calming ritual, perfect for those who value a mindful, slower pace in their wellness routine.

Gummies are a newer, tastier option that makes taking herbs feel like a treat. While they can be great for kids or those who dislike swallowing pills, be mindful that many gummies contain added sugars, flavorings, or other unnecessary ingredients.

The most important thing is choosing a form that fits your lifestyle and that you’ll take consistently. It may take a little experimenting to discover what works best for you,  and that’s okay. Listening to your body and finding your rhythm is part of the journey.

 

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🛍️ How to Choose Reputable Supplement Brands 

When it comes to your health, not all supplements are created equal. Shopping smart means choosing brands that are committed to transparency, quality, and your well-being. A reputable company will go the extra mile to ensure you know exactly what you're getting, and why it matters.

✅ Key Things to Look For in a Trustworthy Brand:

• GMP-Certified Manufacturing: Good Manufacturing Practices (GMP) certification ensures that products are made in FDA-Audited, well-controlled facilities with high safety and quality standards. Look for companies that proudly state their GMP compliance.
• Quality Transparency: Reliable brands often use independent labs to verify the identity, potency, purity, and safety of their ingredients and finished products. Bonus points if they make testing results (Certificates of Analysis) easily accessible to consumers.
• Clear Ingredient Labels: Reputable companies don’t hide behind vague proprietary blends. They list every ingredient so you know exactly what you're taking.
• Educational Resources & Customer Support: Great brands want to empower you. Look for those that offer helpful information about ingredients, usage, and wellness, and that have real people ready to answer your questions.
• Guarantees & Return Policies: A solid money-back guarantee shows confidence in the product and care for the customer experience.
• Consistently Positive Reviews: Check across multiple platforms for customer feedback. A strong, authentic reputation is a good sign of trustworthiness and product satisfaction.

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🔬 What About Certifications?

Certifications like “USDA Organic,” “Non-GMO Project Verified,” or “Third-Party Tested” can offer added peace of mind, but they’re not the only indicators of quality. These programs are expensive, and many small or independent companies may prioritize ingredient sourcing and testing over formal seals.

That’s where transparency matters most. Trustworthy brands are often proud to share:

• What testing they perform (even if they don’t have third-party seals)
  
  
• Batch manufacturing details or internal quality protocols
  
  
• Certificates of Analysis or CoA’s for each product
  
  

They may publish this information on their website, include it on their packaging, or happily provide it upon request. If a company is willing to openly answer questions, educate consumers, and explain its process, it speaks volumes.

💡 Bottom line: Certifications are great, but honesty, traceability, and openness are just as valuable. A good brand builds trust not just with labels, but with actions.

 

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🚩 How to Spot an Untrustworthy Supplement Company

• Lack of Transparency: The company doesn’t provide clear information about the origin of its ingredients or how the product is made. Reputable companies are proud to share details about their sourcing, manufacturing process, and testing.
  
  
• No Contact Information: If a company’s website or product packaging lacks a physical address or a customer service phone number, that's a red flag. Legitimate companies make it easy for customers to get in touch.
  
  
• No Social Media Presence or Engagement: A trustworthy company will likely have an active social media presence. If they don’t, or if their account is sparse and outdated, it could indicate a lack of credibility or customer engagement.
  
  
• Overly Aggressive Claims: Be cautious if a company promises “miracle cures” or makes exaggerated health claims. Supplements are meant to support health, not replace medications or cure diseases.
  
  
• Suspiciously Low Prices: While everyone loves a good deal, pricing that seems too good to be true often is. Unreasonably low prices might indicate poor-quality ingredients or dishonest business practices.
  
  
• Unclear or Misleading Labels: If the product label is vague, contains scientific jargon without explanations, or lacks important details, it may be a sign that the company is hiding something. Always look for transparency and clarity in product information.
  
  
• No Customer Reviews or Poor Reviews: A legitimate company will often have customer reviews or testimonials. If there are no reviews or only a few very generic ones, it could be a sign of a company trying to hide customer dissatisfaction.
  
  
• High-Pressure Sales Tactics: If a company is pushing you to buy large quantities of their product quickly or offering pressure-filled discounts that expire soon, it might be a sign they’re more focused on sales than on providing a quality product.
  
  
• Not Available in Local "Mom & Pop" Stores: If a company only sells through its website and isn't available at reputable local or small businesses, it could indicate a lack of trust in their product’s quality or a desire to avoid scrutiny by independent retailers. While not always guaranteed, brands found in local stores are generally more likely to be reputable.

If you have questions, don’t hesitate to reach out to the company. Good companies are responsive and care about their customers.

 

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🔁 Check In With Yourself and Reassess

Your needs will shift with the seasons, your stress levels, sleep patterns, and more. Not every product is meant to be taken forever. Take breaks when needed and revisit your wellness goals often.

Ask yourself:

• Do I feel supported?
  
  
• Am I noticing any changes?
  
  
• Is there something new I want to try, or something I no longer need?
  
  

 

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You’re Not Alone in This

Starting a natural wellness journey isn’t about being perfect. It’s about building a deeper connection with your body and discovering what truly helps you feel your best. There’s no rush; taking things slow and listening to your body is key. It’s okay to ask questions along the way, and it’s completely normal to change your approach as you learn and grow.

We’re here to support you through every step of this process. That’s why we’ve created resources like our dedicated customer support team, available during business hours to answer all your questions. It’s also why we put together our yearly almanac, offering guidance on everything from wellness practices to lifestyle tips. And through our Supplement Your Supplements campaign, we’re focused on helping you build a balanced, holistic wellness routine.

We stand behind our mission of helping others lead happier, healthier, and more active lives. As a dedicated natural product supplement brand, our passionate team is committed to providing the best quality products and education because we genuinely care about your well-being.

As always, it's essential to consult with a licensed healthcare professional before starting any new supplement or wellness product, especially if you have existing medical conditions or are taking medications. Every body is different, and a qualified provider can help you determine what’s safe and appropriate for your unique needs. 

It’s always wise to do a little of your own research. Taking the time to understand what you’re putting into your body, and how your body functions can empower you to make confident, informed choices that align with your health goals, values, and lifestyle. The more you know, the more intentional and effective your wellness journey can become.

If it’s available in your area, visiting a local health store can be a great way to consolidate your supplement routine. In-person staff often have valuable product knowledge and can help answer your questions or offer personalized recommendations based on your unique health goals and lifestyle. Plus, you’ll get the added benefit of supporting a local business and building relationships with people who care about your wellness journey.