The 3 questions to ask before you start any supplement

A simple framework. Use it for omega-3, vitamin D, magnesium, protein powder — anything you're about to take daily.

Question 1: What am I actually trying to fix?

Without measurement, you're guessing whether the supplement is even needed. "I feel a bit tired" isn't a target. "My omega-6:3 ratio is 18:1 and I want to bring it under 5:1" is.

If you can't define what you're trying to fix, you can't know if anything fixed it.

Question 2: What dose actually moves the needle?

The dose in clinical studies is usually higher than the dose on supermarket labels. Most over-the-counter omega-3 capsules contain 200–500 mg of EPA + DHA. Studies showing meaningful change use 1500–3000 mg/day.

Same with vitamin D, magnesium, creatine, B12, almost anything. The supplement label is engineered for retail price, not for biological effect.

If your dose is below the studied threshold, you're paying for hope.

Question 3: How will I know if it's working?

Define success before you start. If you can't measure or notice the change, you can't know.

For omega-3: the test is the omega ratio. For vitamin D: a blood level. For protein: strength gains or body composition. For magnesium: sleep quality, muscle relaxation.

"I feel maybe a bit better" is not a measurement.

Apply it to omega-3

• Baseline: take an omega blood test, or use a habits-based estimator
• Dose: at least 2 g EPA + DHA per day
• Verify: retest after 3–4 months and compare numbers

If a supplement doesn't pass these three questions, it's a hopeful purchase, not a health intervention.