Do You Really Need All Those Supplements? - June 2026

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Walk into any health food store, scroll through social media, or listen to a wellness podcast, and it’s easy to feel like everyone is taking a handful of supplements every day.

And you may find yourself thinking:

Maybe I should be, too.

• Magnesium for sleep.

• Collagen for skin.

• Greens powders for vegetables.

• Electrolytes for hydration.

• Probiotics for gut health.

• Protein powders, digestive enzymes, adaptogens, mushroom blends, turmeric,

• creatine, fish oil, vitamin D, and the list goes on and on.

At some point, supplements and wellness can start to feel like a full-time job.

In my own experience as a dietitian, I’ve had many of the same questions. I’ve spent thousands of dollars on supplements over the years. Some were helpful. Some were not. Most were taken with good intentions and the hope that they might improve my health or quality of life.

What I’ve learned is that supplements can absolutely have a place, but they are rarely the entire answer. Health is usually built on a foundation of consistent habits, nourishing food, movement, sleep, stress management, and meaningful relationships. Supplements may support that foundation, but they rarely replace it.

As a dietitian, I often meet clients who arrive with a grocery bag full of supplements but aren’t sure why they’re taking half of them. Many have spent hundreds or even thousands of dollars hoping to improve their energy, digestion, metabolism, hormones,

or overall health.

But are they really making a difference? And has anyone looked at all the supplements together to make sure they’re not taking too much of any one nutrient?

It’s not unusual for me to see people taking large doses of certain vitamins or minerals without realizing those same nutrients are showing up in multiple combination supplements.

Sometimes what looks healthy on the surface can become excessive or

even potentially harmful over time.

So, is it helpful to take supplements?

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Supplements can be helpful.

Let’s be clear: supplements absolutely have a place. There are times when they can be incredibly beneficial.

For example:

• When a lab test confirms a nutrient deficiency

• During pregnancy or other life stages with increased nutrient needs

• When dietary restrictions make it difficult to meet nutrient requirements

• When digestive conditions interfere with nutrient absorption

• To support bone health when food intake is inadequate

• To address specific medical conditions where research supports supplementation

• To support athletic performance or healthy aging in certain situations

In these circumstances, supplements can be valuable tools that help fill nutritional gaps and support overall health. The problem isn’t supplementation itself.

The problem is that supplements are designed to supplement a healthy diet, not compensate for a poor one.

No amount of greens powder can replace eating vegetables. No handful of capsules can make up for chronic sleep deprivation, inadequate food intake, unmanaged stress, or a lack of movement. When we expect supplements to do the heavy lifting, we often

end up disappointed.

What the Research Actually Shows

One of the most interesting findings in nutrition research is that many nutrients associated with better health outcomes appear to be most beneficial when they come from food.

Several large studies have found that adequate intake of nutrients such as vitamin A, vitamin K, magnesium, and zinc from food is associated with better health outcomes and lower mortality risk. Those same benefits are often much less clear when the nutrients are taken in supplement form. Tufts Research 

Researchers believe this may be because food contains far more than isolated vitamins and minerals. Foods provide fiber, phytonutrients, healthy fats, antioxidants, and thousands of compounds that work together synergistically in ways we are still learning to understand.

• A blueberry contains much more than vitamin C.

• A salmon fillet contains much more than omega-3 fats.

• A capsule simply cannot replicate the complexity of whole foods.

This doesn't mean supplements don't work. It simply reminds us that supplements are meant to supplement a healthy diet, not replace one.

The Supplements that Consistently Impress Me

After years of working with clients and spending plenty of monty on supplements myself, people often ask me which supplements I actually like. The answer may be a little disappointing. 

The supplements that tend to make the biggest difference are usually the the newest, trendiest, or most heavily marketed. 

They’re often the ones that address a clear nutritional need. 

Some of the supplements I consistently see helping people when used appropriately include: 

• Vitamin D when blood levels are low.

• Calcium + vitamin D to support bone health. 

• Vitamin B12 for vegetarians, vegans, older adults, and those with absorptions issues. 

• Omega-3 fatty acids for elevated triglycerides and certain inflammatory conditions. 

• Creatine, which has one of the strongest evidence bases in sports nutrition, and is now showing promise for healthy aging, muscle preservation, and cognitive health. 

• Magnesium is used for specific situations, such as constipation, migraines, or certain sleep concerns. 

• Multi-vitamin for a combo of all B vitamins, minerals, and fat-soluble vitamins if needed. 

• Fiber (soluble and insoluble) to lower LDL cholesterol, treat constipation, and increase good gut bacteria. 

• Amino Acids to help with anxiety, focus, sleep or cold sores (when medications are not wanted or desired). 

• Probiotics can be helpful in certain situations, but they’re not necessary for everyone. Their benefits depend on the strain, dose, and the problem being addressed.

Notice a pattern?

Every one of these supplements has a purpose. They’re not miracle cures. They’re targeted tools used to address specific need. 

Interestingly, popularity and effectiveness are not always the same thing. Some of the most widely used supplements have strong evidence supporting their use in specific situations, while others are often taken “just in case” without a clear purpose.

The wellness industry thrives on just “one more thing”

Many wellness messages are built on the idea that optimal health is always one supplement away.

If you’re tired, take this.

If you’re bloated, buy that.

If you’re stressed, here’s another bottle.

The result is that people can begin to feel as though their health depends on constantly adding more.

Some of the supplements generating the most excitement today include greens powders, mushroom blends, adaptogens, collagen powders, probiotics, colostrum, NAD boosters, and longevity supplements.

While some may have benefits in certain situations, the science is often far less impressive than the marketing.

In fact, one thing I’ve noticed over the years is that the supplements with the strongest evidence are often the least glamorous. Vitamin D. Iron. Vitamin B12. Omega-3s. Creatine. Magnesium in the right situations.

Not exactly the products generating millions of social media views.

Before investing in the latest wellness trend, it’s worth asking whether there is good evidence for your specific concern and whether the supplement is addressing the root cause of the problem.

More isn’t always better.

One of the most common misconceptions I see is the belief that supplements are harmless because they’re “natural”.

But supplements can:

• Interact with medications

• Cause side effects

• Be unnecessary

• Create expensive urine

• Occasionally become harmful when taken in excess

Supplements are also regulated differently than prescription medications, meaning quality can vary significantly from brand to brand.

I’ve worked with clients whose fatigue, digestive symptoms, headaches, or nausea improved not because we added another supplement, but because we removed several they didn’t need.

I’ve also seen people become so focused on finding the perfect supplement that they lose sight of the power of food itself.

Sometimes the answer isn’t another powder or capsule. Sometimes it’s eating enough, expanding food variety, or becoming less afraid of foods that have been unnecessarily restricted.

A Better Question

• Instead of asking: “What supplement should I take?”

• Try asking: “What problem am I trying to solve?”

• And then: “Is there evidence this supplement addresses that problem?”

Sometimes the answer is yes. Often the answer is maybe. And occasionally the answer is no.

Another helpful exercise is to write down every supplement you’re currently taking and next to each one write: Why am I taking this?

You may discover that some are serving a clear purpose, while others were added years ago and simply never removed.

My Philosophy

I am not anti-supplement.

I use supplements personally and recommend them when appropriate. But I believe supplements should be targeted tools, not everyday defaults. If I could wave a magic wand, I’d love to see people spend less time wondering which supplement to add and more time asking:

• Am I eating enough?

• Am I getting enough protein, carbohydrates and good fats?

• Am I including fruits and vegetables regularly?

• Am I sleeping enough?

• Am I moving my body consistently?

• Am I managing stress in healthy ways?

• Am I building meaningful relationships?

Those questions may not be as exciting as the latest supplement trend, but they are far more likely to improve your health. The goal isn’t to build the most impressive supplement collection. The goal is to use the fewest supplements necessary to support your health while getting the majority of your nutrition from food.

Because at the end of the day, the most powerful health habits are usually the least exciting and they are the things we do consistently, day after day, long before we open another bottle.

In good health,