How do I know if my supplements are actually working for me?

To know if supplements are working, give each one a clear job, a trial window, and a way to measure results. Track symptoms and functional metrics like sleep quality or heart-rate variability, confirm with functional labs when needed, and if nothing changes in 4 to 12 weeks, adjust, stop, or work with a well-trained practitioner.

A functional way to tell if a supplement is working

In functional medicine we do not guess, we observe and measure whenever possible. Start with a clear target, for example fewer afternoon crashes, calmer sleep, or predictable digestion. Use a simple 0–10 weekly score for those targets, then add one functional metric you can track. For example sleep efficiency, bowels becoming regular, or fewer post-meal blood sugar dips are common objective tools. This is how we separate “maybe” from meaningful change.

If you like frameworks, my short walk-through of my 3T system, targeted, therapeutic, temporary, shows exactly how to give each supplement one job and a trial window.

What to measure besides symptoms

As a functional medicine practitioner, I work to pair your weekly symptom scorecard with objective data that reflects how systems are really working, not just conventional spot checks. Here’s an example of some functional labs that can give insight into how well your functional systems are working:

  • Stress and hormones, DUTCH Plus to see your diurnal cortisol curve and cortisol awakening response so we know if adaptogens or magnesium glycinate are helping your stress physiology.
  • Gut-immune and inflammation, GI-MAP markers like secretory IgA for gut-immune strength, calprotectin for mucosal inflammation, beta-glucuronidase for estrogen recirculation, and pancreatic elastase for digestive enzyme output.
  • Cellular and nutrient pathways, Organic Acids Test for patterns such as methylmalonate for B12 need, lactate or pyruvate for mitochondrial strain and inefficient carbohydrate breakdown, 8-OHdG for oxidative stress, and quinolinate or kynurenate for brain and nervous system inflammation.

Focus on the markers that match your goals, then re-test on a sensible cadence. We are looking for agreement between lived experience and objective physiology, for example better energy alongside a healthier cortisol slope, calmer digestion alongside improved sIgA, or fewer aches alongside a quieter inflammatory picture.

When to pivot, and in what order

If your scores and functional markers do not budge after the trial window, it’s important to be strategic and try to change one variable at a time. Though sometimes difficult to isolate, here’s a few ways that adjustments can be made:

  • Form upgrade, for example oxide to glycinate or citrate for better absorption, or a clinically enhanced botanical when plain powder falls short.
  • Timing and synergy, pair iron with vitamin C and away from calcium, take fat-soluble nutrients with meals, separate minerals that compete.
  • Right-size dosage, therapeutic means effective for you, not maximal.
  • Sequence first things first, stabilize sleep, stress rhythms, and digestion before you push antimicrobials or high-stim botanicals.
  • Prune the shelf, if a product is not moving your metrics, stop and simplify.

Internal friction like low stomach acid, sluggish motility, or an overtaxed nervous system can blunt even great products. Address the terrain, then your supplements do their job without side effects or guesswork.

Additional Resources:

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Answered by Dr. Kenny Mittelstadt, DACM, DC, IFMCP
Certified functional medicine practitioner specializing in advanced lab testing and personalized healing protocols to uncover root causes of health roadblocks.

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