Do we really need supplements?

Supplements are a hot topic in the world of nutrition. According to the National Center for Health Statistics more than half of the American population regularly take dietary supplements. Some people consider supplements a cure-all, while others question whether they truly make a difference.

I believe that supplements can be a great tool to ensure your body gets the nutrients it needs and to help in the management of certain conditions. I do worry about the risk of taking too many, taking them in high doses for long periods of time, and obtaining them from sources that are not third party tested. Third party testing by an independent lab verifies a supplement's safety and product claims.

As a registered dietitian, my approach is always food first—I believe that the best way to nourish our bodies is through whole, nutrient-dense foods. The reality is, even with the best intentions, we don’t always get everything we need from food alone. That’s where supplements can come in handy.

So, should you be taking supplements? Let’s go over the pros and cons so you can make the best choice for your health.

The Pros of Supplements

1. Filling in the Gaps
   Even with a great diet, it can be tough to get everything your body needs, especially with busy schedules, dietary restrictions, or health conditions. Supplements can help ensure you’re not missing out on key nutrients. I like to look at is as an insurance policy while we work on increasing the variety of your daily dietary intake.

2. Helping Manage Health Conditions
   The right supplements can offer extra support for certain health issues. For example:

   • Omega-3s can help lower cholesterol levels, and reduce inflammation.

   • Pre- and probiotics support digestion and gut health.

   • Magnesium promotes relaxation and better sleep.

   • Berberine may help with blood sugar control, act as an antimicrobial, lower cholesterol, and may reduce cravings.

   • Vitamin D is crucial for bone health and immune function.

3. Convenient and Easy to Use
   The truth is—sometimes it’s hard to get all your nutrients from food alone. Supplements can be a simple way to give your body what it needs without overcomplicating your diet.

4. Personalized Nutrition
   That being said, the choices can be overwhelming. Most people struggle with consistency and pill fatigue is a real thing. I don’t believe in a one-size-fits-all approach. That’s why I start with a detailed nutrient analysis to see what your diet is providing and where you might need a little boost. This way, we focus on what truly benefits you, rather than just taking supplements for the sake of it.

   It is also important to narrow down what specific issue you are trying to manage. For example: do you have gut issues? In lieu of taking antimicrobials, probiotics, digestive enzymes, HCL, ox bile, and so on, we review specific symptoms, medical history, and medications, and have the option of a comprehensive stool test to provide detailed guidance on which specific support you need.

The Cons of Supplements

1. They’re Not a Magic Fix
   Supplements can be helpful, but they’re not a replacement for real food or treatment plan from your medical provider. Whole foods provide fiber, antioxidants, and other powerful nutrients that work together in ways that supplements just can’t replicate.

2. Quality and Regulation Concerns
   With an estimated 100,000 different supplements on the market—including vitamins, minerals, herbs, and botanicals—it’s no surprise that quality can vary significantly. While some products are high-quality, others contain unnecessary fillers or lower-grade ingredients. To make matters more complicated, unlike prescription and over-the-counter medications, supplements are not reviewed by the FDA for effectiveness before they reach the market. That’s why I only recommend trusted, third-party-tested options through the professional grade, online dispensary Fullscript, to ensure safety and effectiveness. Check out the Fullscript link below for an overview of their offerings.

3. Too Much of a Good Thing
   More isn’t always better. Overdoing certain vitamins or minerals can cause issues—too much iron can lead to stomach problems, and excessive vitamin A can be harmful to your liver. It’s all about balance! For nutrients that are stored in the body, such as vitamin D, my recommendation is to check 25-Hydroxyvitamin D (vitamin D) blood levels to help determine the appropriate dose.

4. Interactions with Medications
   Some supplements can interfere with prescription medications, which is why it’s so important to check with a healthcare professional before starting anything new.

So, Do You Need Supplements?

The best approach is always a personalized one. That’s why I start with a deep dive into your diet to see what you’re already getting from food and where you might need extra support.

We can figure out what type of supplement would be best for you, determine the appropriate dose, timing (with or without meals), length of supplementing, and most importantly, looking at potential interactions, including other nutrients and medications. My goal is to help you feel your best—whether that’s through diet alone or with the right supplements to fill in the gaps.

If you’re unsure about your supplement needs, let’s chat! I’d love to help you create a plan that fits your lifestyle and health goals.