Do You Really Need All Those Supplements?

As seen in STROLL The W of Wedgewood, Woodbury.

Walk through any pharmacy aisle and you will see shelves filled with pills and powders promising more energy, stronger immunity, or protection against diseases. More than half of American adults take at least one dietary supplement. The question is: are they really all beneficial?

What the Evidence Says

High quality research shows that certain vitamins are clearly beneficial in specific situations, such as correcting a deficiency or supporting health during particular stages of life. For most people, however, taking large quantities of supplements only to prevent diseases does not provide meaningful benefit.

When Supplements Are Most Likely to Be Beneficial

Supplements with Strong Evidence

• Folic acid: Prevents serious birth defects in newborns.

• Vitamin D and calcium: Help keep bones strong.

• Vitamin B12: Important for people who follow vegetarian or vegan diets or have difficulty absorbing nutrients from food.

• Iron: Needed in iron deficiency.

Supplements that May Help in Some Cases

• Fish oil (omega-3 fatty acids): Can lower the risk of heart problems in people with high triglycerides and known heart disease.

• Multivitamins: May help fill small gaps in nutrition but do not reliably prevent chronic disease.

• Vitamin C, zinc, or immune-focused herbs: Evidence for preventing or treating colds is limited.

• Other herbal supplements such as turmeric or ginkgo biloba: Possible benefits with inflammation and memory, but results are not consistent.

• Creatine: Supports muscle strength and performance. Most useful for athletes or older adults losing muscle. Its use for general health without exercise goals is less likely to help.

Food Sources

For most people, the best way to get nutrients is through food:

• Antioxidants: berries, leafy greens, nuts, vegetables

• Vitamin D: fatty fish, fortified dairy or plant milks, eggs

• Calcium: dairy, fortified plant milks, tofu, almonds, leafy greens

• Vitamin B12: fish, poultry, dairy, eggs, fortified cereals

• Folate: lentils, beans, spinach, asparagus, fortified grains

• Iron: red meat, poultry, beans, lentils, spinach, absorbed best with vitamin C

• Omega-3 fatty acids: fatty fish, shellfish, and some fortified foods

• Creatine: meat and fish including beef, pork, and salmon

Risks to Consider

Supplements are not regulated like prescription medications. As a result, labels may not be accurate, and some products may contain contaminants. In addition, high doses of vitamins such as A or E can be harmful. Finally, some supplements may interact with medications.

A Balanced Approach

The foundation of long-term health remains whole foods, quality sleep, regular physical activity, and preventive care. Many people choose supplements because they give peace of mind or because they feel better when taking them. Having the autonomy to make that choice is important. Working with a trusted medical professional to guide that process is key.

Supplements are optional additions. Sometimes they are helpful, sometimes they make little difference, and occasionally they can cause harm. With good information and guidance, you can decide what role they should play in your health.