Decoding Supplements: What You Actually Need and What to Skip

Supplements are more popular than ever.

A 2022 survey of over 3,100 U.S. adults found that 75 percent take some type of nutritional supplement, with 52 percent opting for specialty supplements like omega-3s, probiotics, or fiber.

Johna Burdeos, RD, a registered dietitian, suggests that various factors, such as the pandemic and the convenience of online shopping, have fueled this trend.

However, the supplement industry isn’t without its critics. Unlike medications, supplements aren’t regulated by the U.S. Food & Drug Administration (FDA), which raises questions about their necessity, especially for those who maintain a balanced diet.

So, are supplements essential? Here’s what the experts and research say about when supplements can be beneficial and which ones might be worth considering.

Are Supplements Really Necessary?

The necessity of supplements is a topic of debate, even among professionals.

“Supplements are rarely the sole solution for most adults aiming for good health,” says Maddie Pasquariello, MS, RDN. “In many cases, diet and lifestyle changes are prioritized before considering supplements.”

However, there are situations where supplements are routinely recommended, such as pregnancy or specific nutrient deficiencies. Stephanie Greunke, RD, a registered dietitian, notes that in these cases, supplements can help bridge nutritional gaps.

Supplements Worth Considering

While some supplements may be overhyped, others can offer real benefits, especially in certain contexts.

Prenatal Vitamins
The American College of Obstetricians and Gynecologists advises that those planning pregnancy should start taking prenatal vitamins early and continue throughout pregnancy. The CDC specifically recommends prenatal vitamins with 400 mg of folic acid to help prevent birth defects, alongside 27 milligrams of iron for fetal development.

Vitamin D
Vitamin D deficiency is common, affecting about 42 percent of people, with even higher rates among Black populations. Since food sources are limited, supplementation is often necessary. Vitamin D supports bone health, cardiovascular function, and may reduce the risk of complications during pregnancy.

Omega-3 Fatty Acids
Omega-3s, found naturally in fish and nuts, are linked to heart health and may reduce triglycerides and alleviate rheumatoid arthritis symptoms. If your diet is low in these foods, an omega-3 supplement could be beneficial.

Vitamin B12
B12 is vital for red blood cell formation and nerve function, and it’s primarily found in animal products. Those on plant-based diets or with a B12 deficiency might consider a supplement to maintain adequate levels.

Iron
Iron supports oxygen transport in the body and is crucial during pregnancy for fetal development. While a food-first approach is often recommended, those with deficiencies or at risk of anemia may benefit from supplementation.

Magnesium
Magnesium plays a key role in numerous bodily functions, yet many people don’t get enough from their diet. Supplementation may help lower blood pressure, improve sleep, and regulate blood sugar levels.

Supplements You Can Skip

While some supplements are beneficial, others may not live up to the hype.

Green Powders
Despite their healthy appearance and claims, greens powders often fall short. They can’t replace the nutritional value of whole vegetables and lack substantial evidence to support their benefits. Opt for fresh, leafy greens instead.

Probiotics
Probiotics are widely popular, but the evidence supporting their effectiveness for issues like diarrhea and ulcerative colitis is limited. It’s best to consult a healthcare provider before adding these to your routine.

Mega-Dose Supplements
Products boasting “mega-doses” may sound appealing, but they can do more harm than good. Excessive intake of vitamins like D or C can lead to adverse effects, including kidney problems or digestive issues. Stick to recommended doses unless advised otherwise by a healthcare provider.

Buffered Creatine Monohydrate
While creatine monohydrate is supported by research for muscle recovery and injury prevention, so-called “buffered” versions claiming superior absorption have not been proven to be more effective. Save your money and stick with the standard form.

Conclusion

Not all supplements are created equal, and not everyone needs them. Focus on getting nutrients from a balanced diet, and consider supplements only when there’s a clear need. Consulting with a healthcare provider can help you make informed decisions about which, if any, supplements are right for you.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top