What if the supplement you’re taking isn’t actually fixing the problem?

Most people are using supplements completely wrong.

If you’re like most people, you’ve probably bought supplements hoping they’d fix your fatigue, sleep, hormones, digestion, or inflammation—only to wonder later if they were even doing anything.

The truth is, capsules often promise results they can’t deliver. And in many cases, herbs can accomplish the same goal more gently, more effectively, and with far fewer side effects.

So when does your body actually need a supplement? And when is an herb the better choice?

As both a clinical herbalist and a functional health specialist, I use both herbs and supplements in my practice. But they are not interchangeable, and they do not play the same role in the body.

This blog explains:

• When supplements are truly necessary

• When herbs are actually more effective

• Why whole-plant medicine supports deeper healing

• How to decide which approach your body needs

• Common deficiencies best corrected with herbs

• Deficiencies that require temporary supplementation

This is the guide I wish every client had before purchasing their next supplement.

Herbs vs Supplements: What’s the Difference?

Herbs are whole-plant medicine.

Supplements are isolated nutrients or chemicals.

Understanding this difference is foundational.

Herbs: Whole Plant Synergy

Plants contain dozens—sometimes hundreds—of active constituents:

• Phytochemicals

• Flavonoids

• Minerals

• Antioxidants

• Vitamins

• Enzymes

• Volatile oils

• Alkaloids

All of these compounds work together in a synergistic way that enhances absorption, buffering, and tolerability.

Because herbs contain their own natural “co-factors,” they often offer:

• More gentle, whole-body healing

• Easier absorption

• Better tolerance

• Lower risk of side effects

• Long-term nourishment of organs and systems

Supplements: Isolated Nutrient Therapy

Most supplements provide isolated nutrients:

• A single vitamin

• A single mineral

• A single molecule (e.g., melatonin)

• A lab-made version of a nutrient

These can be therapeutic when the body has a true deficiency, but they:

• Lack the buffering synergy of whole plants

• Can overwhelm sensitive systems

• Can cause digestive upset

• Are not always well absorbed

• Need to be taken at precise doses

This is why supplements should be considered targeted medicine, not daily “nutrition.”

Herbs are nourishment. Supplements are tools.

Why Herbs Often Work Better Than Supplements

Herbs Support the Whole System, Not Just One Number

A supplement corrects ONE thing:

• Vitamin D → raises D levels

• B12 → raises B12

• Iron → raises ferritin

But herbs address why those levels were low in the first place:

• Stress response

• Poor absorption

• Digestive weakness

• Liver sluggishness

• Hormone imbalance

• Low stomach acid

• Chronic inflammation

Supplements can refill a tank. Herbs fix the engine.

Herbs Contain Natural Co-Factors That Improve Absorption

Example:You can take magnesium glycinate as a supplement…OR you can drink oatstraw tea with magnesium + silica + B vitamins + nervine compounds that help the magnesium get into muscles and nerves more effectively.

Whole plants contain the supportive nutrients the body needs to use them properly.

Herbs Build Long-Term Resilience

Herbs:

• Tonify organs

• Calm the nervous system

• Strengthen digestion

• Balance hormones

• Improve detoxification

• Nourish tissues

• Strengthen the lymphatic system

Supplements cannot do this.

Supplements change numbers. Herbs change physiology.

When Supplements Are Appropriate

Even though herbs are profoundly effective for most cases, there are times when supplements are the correct tool.

Supplements should be used when:

• A deficiency is severe

• A nutrient is measurably low on labs

• Symptoms reflect a true insufficiency

• A short-term therapeutic dose is needed

• Absorption is impaired

• The goal is to replete quickly and efficiently

In these cases, a supplement can be used temporarily, followed by herbs and nutrition to maintain levels.

How I Decide Between Herbs and Supplements

I use a simple but powerful two-question method:

Can the body correct this imbalance using herbs and nutrition?

If yes → we use herbs for deeper repair.

Is this deficiency severe enough that supplementation is necessary?

If yes → we add a supplement short-term.

This way:

• Herbs do the long-term healing

• Supplements provide short-term correction

• The body is not overloaded with pills

• You get the gentlest, most effective plan

This approach brings balance without bombarding the body.

Common Deficiencies That Are Better Corrected With Herbs

Below is a clinically informed list of deficiencies or symptoms that typically respond better to herbal support — or should START with herbs before considering supplements.

Mild Iron Depletion

Many women assume they need iron supplements for fatigue, headaches, or low energy.

But mild iron depletion often corrects beautifully with:

• Nettle

• Yellow dock

• Red clover

• Burdock

• Dandelion root

• Molasses

Magnesium Deficiency Symptoms

Magnesium supplements can help, but they’re not always necessary.

Herbs naturally rich in magnesium include:

• Oat straw

• Oat tops

• Nettle

• Alfalfa

• Linden

• Lemon balm

These herbs calm the nervous system while restoring minerals.

Low B Vitamins (Stress, fatigue, poor mood)

Many B vitamin deficiencies are actually functional, not absolute.

Herbs help improve both the nutrient levels AND the nervous system:

• Oats (excellent for chronically stressed individuals)

• Nettle

• Holy basil

• Skullcap

• Lemon balm

• Schisandra

Supplements are used only when methylation issues or lab values require them.

Potassium & Electrolyte Imbalances

Most mild potassium issues correct with:

• Dandelion leaf

• Nettle

• Hibiscus

• Coconut water

• Mineral-rich broths

Potassium supplements are not usually needed unless medically indicated.

Stress, Sleep, and Adrenal Dysfunction

These are almost always better healed with herbs:

• Ashwagandha

• Holy basil

• Motherwort

• Lemon balm

• Skullcap

• Passionflower

• Hawthorn

Supplement-based hormone or neurotransmitter support should be temporary, if used at all.

Mild Thyroid Sluggishness

Herbs can be profoundly helpful for sluggish thyroid function:

• Ashwagandha

• Nettle

• Holy basil

• Seaweed (food-based iodine)

• Guggul (case-specific)

And most importantly: For selenium support, I almost always start with 2-3 Brazil nuts per day rather than a selenium supplement. Food-based selenium is better absorbed and safer for long-term use.

Supplements are used when:

• Labs confirm persistent or severe deficiency

• Brazil nuts + herbs are insufficient

• T3 conversion is extremely low

Inflammation & Joint Pain

Herbs shine here because they support the root cause, not just the symptoms.

• Turmeric

• Ginger

• Devil’s claw

• Nettles

• Meadowsweet

• Willow bark

Supplements (like omega-3s) are only needed when test results confirm deficiency.

The Best Approach: Herbs First, Supplements When Needed

In my practice, the most effective wellness strategy is:

Step 1: Rebuild and nourish the body using herbs.

Herbs restore balance, support the nervous system, improve digestion, strengthen detox pathways, and help the body use nutrients correctly.

Step 2: Use supplements temporarily to correct measurable deficiencies.

This prevents overwhelm and ensures supplements remain therapeutic—not lifelong prescriptions.

Step 3: Transition back to herbal and nutritional maintenance.

This keeps you supported without depending on synthetic isolates.

Final Thoughts

Herbs are the body’s natural language. Supplements are tools.

Herbs nourish and rebuild. Supplements correct and replete.

Knowing when to use which is the core of holistic wellness—and the foundation of the work I do at Tiger Creek Wellness.

If you’re struggling with symptoms, unsure whether you need herbs or supplements, or tired of guessing what your body needs, I'd love to help you create a personalized, step-by-step plan.

Learn more about the Supplement Strategy Session here.

This information is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your qualified healthcare provider before beginning any new health regimen, supplement, or herbal preparation—especially if you are pregnant, nursing, taking medication, or have a medical condition.