Do Supplements Work?

It seems like every day there’s a new supplement going viral for being a game changer. Biotin for healthier hair, probiotics for a healthier gut, magnesium glycinate for better sleep, elderberry for immunity — the list goes on.

While some supplements can be beneficial, there are just as many that don’t do much at all. So, what’s worth adding to the cart and what’s better left on the shelf? We looked into some popular supplements to find out.

Should Everyone Take Supplements?

Short answer: no.

Long answer: Vitamin supplements make sense for folks with a proven deficiency or specific conditions, according to Stanford Medicine. Otherwise, getting a blood test from your doctor can show if you’re lacking in any one area, and they can give their recommendations depending on your evaluation.

People who may benefit from supplements include vegans to fill in any nutritional gaps and those taking GLP-1s as eating less may trigger a need for additional nutrients.

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Are Supplements Safe?

Vitamins and supplements are regulated by the Food and Drug Administration, but as food, not drugs. This means that safety, effectiveness and contents are not verified before they’re put on the market. Taking all necessary precautions before consuming any supplement is recommended, like sticking to those whose quality is verified by independent groups such as Consumer Lab.

Any supplement you take could also interact with medications, which is why it’s important to check with your doctor first.

Remember that “natural” doesn’t always mean good for you.

Popular Supplements and Their Claimed Benefits

Multivitamins

Multivitamins are marketed as an all-purpose type of supplement, supposedly improving longevity and preventing diseases like heart disease. But do vitamin supplements really work? Long-term studies have found little evidence that multivitamins actually improve survival or increase prevention when it comes to major diseases in otherwise healthy adults.

With that said, multivitamins can still be useful in specific circumstances, like pregnancy (prenatal vitamins), poor diet or certain deficiencies. Basically, multivitamins are generally safe but not particularly worthwhile for healthy people with balanced diets, according to Johns Hopkins Medicine.

Vitamin D

The poster child for bone strength, vitamin D is also thought to have positive effects on immunity, mood (SAD sufferers, unite!) and cardiovascular health. But it’s not all good. Recent studies have shown that the commonly used dose of 2,000 international units (IU) per day had no benefits for bone loss prevention, fractures, heart disease and more. Even worse, other trials showed that doses over 4,000 IU per day can even cause bone loss. In this case, more is definitely not better.

Omega-3 (Fish Oil)

Omega-3 supplements are widely taken for heart health, reduced inflammation and brain function — but the evidence is mixed. People who already eat fatty fish regularly often don’t gain much additional benefit, while those who rarely consume fish may see modest improvements. Like vitamin D, high doses can be risky as they have been reported to increase bleeding risk. As a whole, omega-3 supplements are potentially useful for people who don’t eat much fish, but always consult your doctor first.

Magnesium

Magnesium is involved in a lot within our bodies, from nerve signaling to muscle function and energy production. It’s kind of a big deal. So it’s no wonder why folks may want to up the ante on such an integral component. Most commonly, magnesium and its various forms are taken to improve sleep, reduce muscle cramps and help with stress.

Certain groups can benefit from magnesium supplements, like those with low dietary intake, migraines or metabolic conditions, according to the National Institute of Health. However, the benefits are less clear for healthy individuals without deficiency. In general, taking magnesium can be worthwhile for people with symptoms, but as long as your diet includes magnesium-rich foods like nuts, legumes and leafy greens you’re probably all set.

Probiotics

Probiotics are live bacteria taken for gut health, immunity and digestion by replenishing the microbiome, but they’re more situationally helpful rather than broadly necessary for the average person. Eating fermented foods like yogurt, kefir or kimchi provide similar benefits naturally, so you might as well save on that monthly subscription for now.

Overall, diet and lifestyle improvements have a greater health impact than supplements alone. Always talk to your doctor before taking any new vitamin or supplement, or to help decide if a supplement is right for you.

This article is for information purposes only and should not be construed as advice. It’s important to have a personal consultation with a medical professional before making any health-related decisions. 

Do you take supplements? Tell us in the comments.

Sarah Vincelette

Based in Rhode Island, Sarah has been a copywriter and content producer with AAA Northeast since 2021. When she’s not scouring the best spots for all things food and drink or whipping up her own versions of tasty meals, you can often find her in the garden, planning her next trip or sipping on (another) hot coffee.