Supplements are everywhere these days.

In a 2022 survey of over 3,100 adults in the U.S., 75% reported taking some type of nutritional supplement. Of those, 52% used specialty supplements like omega-3s, probiotics, or fiber.

Registered dietitian Johna Burdeos, RD points to several reasons for this trend, including the pandemic and easy access through online shopping.

But supplements come with controversy. Since they aren’t regulated by the FDA like medications, their safety and effectiveness can vary.

And if you’re already eating a balanced diet, you might wonder: do you really need supplements?

Here’s what the experts and research say about when supplements can be helpful — and which ones are worth considering.

Are Supplements Necessary?

Experts don’t always agree.

“Supplements usually aren’t the first or only way to improve health,” says Maddie Pasquariello, MS, RDN. “Often, diet and lifestyle changes come before supplements.”

Still, supplements can fill important gaps for some people, according to registered dietitian Stephanie Greunke, RD.

Situations where supplements are commonly recommended include:

• Pregnancy and breastfeeding

• Infants on mostly breast milk or limited formula

• Correcting nutrient deficiencies

• Supporting specific health goals or restrictive diets

Supplements That Can Help

Certain supplements are proven useful in specific cases.

Prenatal Vitamins
The American College of Obstetricians and Gynecologists recommends starting prenatal vitamins three months before conception and continuing through pregnancy. These typically contain folic acid and iron, crucial for preventing birth defects and supporting fetal growth.

Vitamin D
Vitamin D deficiency is common, especially among Black individuals. Because it’s hard to get enough from food alone, supplements are often necessary. Low vitamin D is linked to bone problems, heart disease, and pregnancy complications.

Omega-3 Fatty Acids
Found in fatty fish and nuts, omega-3s support heart health and reduce inflammation. If you don’t eat these foods often, supplements might help.

Vitamin B12
Needed for blood cell production and nerve health, B12 is mainly found in animal products. Vegans, vegetarians, and some pregnant individuals may require supplements.

Iron
Iron helps carry oxygen and supports growth. Those with deficiencies or pregnant people may need supplements, but too much iron can be harmful, so talk to your doctor.

Magnesium
Many people don’t get enough magnesium, which is important for blood pressure, blood sugar control, sleep, and mood. Supplementing can improve these areas.

Supplements You Can Probably Skip

Some trendy supplements lack strong evidence.

Greens Powders
Despite marketing claims, these don’t replace real vegetables and have limited proof of benefits.

Probiotics
Popular but with limited evidence for most health issues. Most people don’t need to take them.

Mega-Dose Vitamins
More isn’t always better. Excessive doses can cause side effects like kidney issues or digestive problems.

Buffered Creatine
Regular creatine monohydrate is effective; “buffered” versions are more expensive but not proven better.

How to Pick Quality Supplements

Since supplements aren’t strictly regulated, keep these tips in mind:

• Choose products tested by third parties like USP or Consumer Labs

• Avoid artificial additives and unnecessary fillers

• Pick the form (pill, gummy, powder) that fits your needs

How to Tell If Supplements Are Working

Watch for signs like:

• Digestive upset from high doses of magnesium or vitamin C

• Bright yellow urine from B vitamins (normal)

• Increased energy or focus, especially with B12 or electrolytes

Medical testing can confirm if your nutrient levels improve.

Common Questions

What supplements should I take daily?
Depends on you. Pregnant people need prenatal vitamins; others might benefit from vitamin D, magnesium, iron (if deficient), and omega-3s.

How do I know what supplements to take?
Consult your doctor or dietitian based on your diet and health.

What about vegans and vegetarians?
B12 is the most common supplement need.

Keto diet?
Discuss vitamin D and calcium with your healthcare provider.

Muscle building?
Creatine monohydrate works well.

Weight loss?
Supplements aren’t usually needed; focus on diet and lifestyle changes.

Final Thoughts

Most people get enough nutrients from food alone. But in some cases—like pregnancy or deficiencies—supplements can be beneficial.

Since supplements aren’t FDA regulated, always talk with your doctor before starting any new ones to make sure they’re safe and right for you.