Dietary supplements are more popular than ever. A 2022 survey of more than 3,000 U.S. adults revealed that about 75% reported using some form of supplement, with over half opting for specialty options such as probiotics, fiber, or omega-3 fatty acids.
Experts suggest this trend has grown due to factors like the pandemic, increased health awareness, and the convenience of online shopping. But supplements are not without controversy — they aren’t regulated by the U.S. Food and Drug Administration (FDA), and not everyone needs them if they’re already following a balanced diet.
So, when are supplements actually helpful, and when can you skip them? Let’s explore what research and health professionals recommend.
Do You Really Need Supplements?
Even nutrition experts debate whether supplements are essential.
“Supplements aren’t usually the first approach to maintaining good health,” notes registered dietitian Maddie Pasquariello, MS, RDN. For most people, diet and lifestyle adjustments are the primary steps.
Still, in certain cases, supplements are widely recommended — for example, during pregnancy, lactation, early infancy, or when someone has a known nutrient deficiency or follows a restricted diet.
Supplements That May Be Worth Considering
1. Prenatal Vitamins
The American College of Obstetricians and Gynecologists recommends starting prenatal vitamins when trying to conceive — ideally three months before pregnancy — and continuing throughout. Key ingredients include:
- Folic acid (400 mcg daily): Helps prevent neural tube defects.
- Iron (27 mg daily): Supports oxygen transport and fetal development.
Vitamin D
Vitamin D deficiency is widespread, affecting over 40% of U.S. adults. Natural sources are limited — aside from sunlight, only fatty fish, mushrooms, and fortified foods provide modest amounts.
Deficiency has been linked to poor bone health, cardiovascular issues, and pregnancy complications.
- Infants: 400 IU daily if breastfed (formula is usually fortified).
- Children & adults up to 70: 600 IU daily.
- Adults over 70: 800 IU daily.
Omega-3 Fatty Acids
Found naturally in fish (like salmon) and walnuts, omega-3s support heart and brain health. Supplements may help lower triglycerides and ease joint inflammation, especially if dietary intake is low.
Vitamin B12
Essential for energy metabolism, nerve function, and red blood cell formation, B12 is mainly found in animal foods.
- Vegetarians, vegans, and pregnant individuals are more likely to be deficient.
- Supplementation may be especially important for those avoiding animal products.
Iron
Necessary for transporting oxygen in the blood, muscle function, and growth.
- Recommended during pregnancy.
- May benefit those with anemia or low iron intake.
Important: Too much iron can be harmful, so supplementation should be doctor-guided.
Magnesium
This mineral supports hundreds of body functions, yet many people fall short of daily needs. Research shows supplementation may help lower blood pressure, improve sleep quality, balance blood sugar, and boost mood.
Supplements That May Not Be Worth It
Some popular products don’t have enough scientific backing.
- Green powders: Often marketed as a substitute for vegetables, but evidence of their effectiveness is weak. Whole leafy greens remain the better option.
- Probiotics: Research is ongoing, but many claims (like improved digestion or immunity) are not strongly supported yet.
- Mega-doses: High-dose vitamins sound appealing but may cause harm (e.g., excess vitamin D can damage kidneys, too much vitamin C can upset digestion).
- “Advanced” creatine formulas: Standard creatine monohydrate is well-studied; buffered or “premium” versions don’t show added benefits.
Choosing High-Quality Supplements
Because the supplement industry is loosely regulated, choosing carefully is key. Tips include:
- Look for third-party testing (e.g., USP or ConsumerLab certification).
- Avoid unnecessary fillers, artificial colors, and sweeteners.
- Pick the form that works best for you (pill, powder, gummy).
- Read labels critically — if it sounds too good to be true, it likely is.
Chelated vs. Non-Chelated Minerals
Chelated minerals (like magnesium bisglycinate or iron bisglycinate) may be better absorbed, though research is mixed. Still, many dietitians prefer chelated forms when supplementation is necessary.
Mineral Competition
Some minerals compete with each other for absorption (e.g., iron and calcium). To maximize effectiveness, supplements should sometimes be spaced apart.
How to Know If Supplements Are Working
- Digestive changes: Excess magnesium or vitamin C can cause diarrhea; bright yellow urine may indicate excess B vitamins.
- Energy levels: B12 and electrolytes may provide noticeable boosts.
- Testing: Blood tests before and after supplementation can confirm effectiveness and safety.
Frequently Asked Questions
What are the top supplements to take daily?
This depends on individual needs. For many, vitamin D, magnesium, omega-3s, and (if deficient) iron or B12 may be important. Pregnant individuals should always take prenatal vitamins.
Which supplements are essential for vegans or vegetarians?
B12 is the most common need, with vitamin D and omega-3s also worth considering.
What about the keto diet?
Some people may benefit from vitamin D and calcium supplementation.
Which supplements support muscle building?
Creatine monohydrate is effective; other forms are unnecessary.
Are supplements useful for weight loss?
No supplement is proven to directly cause weight loss. A balanced diet and lifestyle changes are more effective.
What about women’s health?
Prenatal vitamins with folate and iron are recommended during pregnancy. Starting them three months before conception is ideal. Vitamin D may also support healthy pregnancy outcomes.
Takeaway
Supplements can play an important role in certain stages of life — like pregnancy, infancy, or when nutrient deficiencies are present. But for most people, a nutrient-rich diet remains the best foundation for health.
Since supplements are not regulated by the FDA, it’s best to consult with a healthcare provider before adding them to your routine. Thoughtful use of supplements can support your well-being — but more isn’t always better.
