By Katherine Douglas (10 years in developing supplements)

The supplement industry has exploded over the past decade, especially in the women’s health space. Walk into any pharmacy or scroll through social media and you will find shelves and feeds overflowing with powders, capsules, liquids, gummies, chocolates, and blends promising everything from glowing skin to perfect periods.

For women who are tired of dealing with symptoms that have been dismissed or brushed off for years, supplements can feel like a lifeline. They can offer hope, relief, and a sense of taking control back. But there is another side to this booming industry, and it is not one many people talk about openly. Behind the sleek packaging, trending ingredients, and wellness hype sits an uncomfortable truth: the nutraceutical world is loosely regulated. Very loosely.

This means something important for every woman trying to make informed decisions about her health: not all supplements are created equal. Some contain high quality ingredients at therapeutic doses. Some include just enough of a trendy ingredient to look good on the label but not enough to have any meaningful effect. Others are made with poor manufacturing processes or packaged in ways that reduce their potency long before they reach your bathroom shelf.

In a landscape filled with bold promises and minimal oversight, it is easy to get swept up in the marketing without understanding what you are actually putting into your body. So how do you tell the difference between a supplement that truly supports your health and one that is little more than expensive pee?

Here is what the lack of regulation really means for you, and how to become a more empowered, confident, and informed supplement shopper.

The Upside of a Loosely Regulated Industry (Yes, There Is One)

The supplement industry is booming, especially in women’s health. But behind the sleek packaging and wellness buzzwords lies an uncomfortable truth: the nutraceutical world is loosely regulated. That means not all supplements are created equal, and some may do very little at all.

In a market full of bold claims and minimal oversight, how can you tell the difference between a product that truly supports your health and one that is just expensive pee?

Here is what the lack of regulation really means, and how to spot the signs of a supplement that is worth your time and money.

Unlike pharmaceuticals, supplements do not go through strict clinical trials before they hit the market. This reduced red tape can feel alarming, but it also opens the door for innovation. With fewer barriers to entry, companies can move faster, explore emerging ingredients, and respond to women’s evolving health needs in real time.

But while this freedom is exciting, it also puts the responsibility back on the brand and the buyer to ensure quality, safety, and efficacy.

What Responsible Supplement Brands Do Differently

Some supplement companies are built on intention and scientific integrity. Others are not. Here is what sets the trustworthy ones apart.

1. They formulate at therapeutic doses

One of the most common issues in the industry is under-dosing. This happens when a brand includes a trendy ingredient, but in such small amounts it will not actually have an effect. Responsible brands match their dosages to the levels used in clinical research. That is what “therapeutic dose” means: enough of the ingredient to create a meaningful benefit.

2. They test (and test again)

High quality supplements are tested at every stage: before ingredients are purchased, when they arrive for production, and throughout manufacturing. Some brands even follow pharmaceutical grade GMP (Good Manufacturing Practice) standards, even though this is not required. When they do, it is a good sign they are serious about safety and efficacy.

3. They package for protection, not just aesthetics

Supplements can be sensitive to moisture, heat, and light. While paper tubes or jars might look beautiful and more sustainable, they often do not offer enough protection to keep active ingredients stable. For example, probiotics need moisture resistant packaging like foil blisters to stay potent. A brand that cares about stability is one that cares about results.

4. They balance science with real life use

Too many ingredients can mean too many capsules. Cutting edge ingredients can mean sky high prices. Great brands know how to find the sweet spot: delivering effective doses in formats people will actually take, at a price that reflects quality without becoming inaccessible.

7 Smart Ways to Choose a Quality Supplement

When you are shopping for supplements, especially in the women’s wellness space, here is what to keep in mind.

1. Look for therapeutic doses.

Check if the brand references research or shares how their dosages align with studies.

2. Be cautious with trendy formats like gummies.

Gummies often cannot carry enough active ingredients to be effective. They might be tasty, but they are often more treat than treatment.

3. Read the fine print.

Quality brands list their excipients (non-active ingredients). If they do not, it might be because they do not want you to see what is really in there. Capsules and liquids typically require fewer fillers than powders or tablets.

4. Do not fall for buzzwords like “preservative free.”

While it sounds clean and appealing, removing all preservatives can compromise a product’s safety or shelf life. Some fillers and preservatives are necessary, and when used thoughtfully, they are not a bad thing.

5. Know your forms.

Bioavailability matters. For instance, magnesium citrate is more easily absorbed than magnesium oxide. It is not just what is in your supplement, it is how your body can use it.

6. Understand that cost often reflects quality.

High quality ingredients, rigorous testing, and proper packaging all cost money. If a supplement seems too cheap to be true, it probably is.

7. Remember there is no one size fits all.

Just like medications, supplements work differently for different people. If you are unsure what is right for you, speak with a qualified naturopath, nutritionist, or health professional who understands your individual needs.

Final Thoughts: You Deserve Better Than Wellness Hype

The world of supplements can feel overwhelming, especially when you are dealing with symptoms that are impacting your life and you just want something that helps. The truth is that supplements can play a powerful role in supporting women’s health. They can balance hormones, calm the nervous system, support gut health, improve sleep, ease PMS, stabilise blood sugar, and fill nutritional gaps. But none of that matters if the products you are choosing are poorly formulated, underdosed, or packed in a way that compromises their effectiveness before they even reach your hands.

In an industry with minimal guardrails, the most important thing you can do is slow down, look beyond the marketing, and ask the questions that really matter. Does this product use therapeutic doses? Is it actually tested? Does the brand explain their ingredient choices, their packaging decisions, and the manufacturing standards they follow? Are they transparent about how and why they make what they make?

Being an informed consumer is not about scepticism for the sake of it. It is about empowering yourself. It is about knowing that you deserve products that respect your body, your money, and your health journey. It is about choosing brands that are not cutting corners, not relying on pretty labels, and not diluting ingredients to save costs while still charging a premium.

Women’s health has been sidelined for too long. Too many of us have been dismissed, gaslit, or told that debilitating symptoms are normal. The last thing we need is an industry that adds more confusion or sells empty promises wrapped in clever branding. We deserve better. Better information. Better transparency. Better standards.

That is why, at The Cyclist, we advocate for education first. When you understand what to look for, you can choose supplements that genuinely support your physiology, not just your hopes. Supplements are not magic, and they are not meant to be a quick fix, but the right ones can become powerful tools that help you feel more in rhythm with your body.

Your health journey is personal, unique, and deeply important. You deserve products crafted with care, guided by science, and designed for real women living real lives. You deserve clarity rather than confusion, support rather than hype, and formulas that work with your body, not against it.

And most importantly, you deserve to feel informed, confident, and in control. Because when it comes to your health, you should never have to settle for less.