These days, the promise of improved health seems as simple as coming up with the right cocktail of the vitamins and supplements that appear on grocery store shelves and across social media platforms. Everyone from lifestyle influencers to health and fitness gurus are encouraging supplementing, which can leave consumers confused about what to expect, what works, and what might cause more harm than good.
“A supplement is a product a patient can take with the intention to improve a health outcome or aid an underlying problem like a nutritional deficiency,” says Dr. Nicole Joel, a concierge internal health physician affiliated with Jupiter Medical Center.
Unlike medicines, however, supplements are not regulated by the Food and Drug Administration and, in some cases, lack data-based research to prove that they live up to their claims. Supplements encompass a wide range of nutrients—from vitamins and minerals to protein, fiber, herbs, and more—that are also found in food sources.
“Most people are getting what they need in terms of vitamins and minerals in their diet,” says Joel. “If you’re eating a restricted diet or relying on highly processed foods and unhealthy things, you might want to work with your doctor about how to improve your dietary intake.” Joel suggests scheduling an appointment and bringing with you all the vitamins and supplements you take on a regular basis.
Together, patient and doctor can discuss ways to meet specific goals, while considering risks that come from over supplementation, as well as interactions with medications. A doctor can also help you evaluate your health goals and the best way to reach them.
One of the most talked about supplements today is creatine, a molecular compound that forms during protein metabolism and helps improve muscular endurance, especially with weight training. Some studies show it may improve cognitive function as well. “Of all the supplements, creatine is well-studied and without a lot of risks,” Joel says.
Collagen, on the other hand, has less-documented benefits, though manufacturers claim it enhances hair, nails, and skin elasticity. Collagen is a type of protein that connective tissue—ligaments, tendons, and muscles—are made of. "There is some compelling research to support collagen supplementation in aiding tendon repair or injury, but the broader hair, nail, and skin benefits people are often looking for aren’t as clear," Joel says. Instead, it’s more important to reach protein requirements—generally 100 grams daily depending on weight, health status, and strength training activity—through diet or whey protein supplementation.
After age 40, many adults become deficient in vitamin D, a nutrient derived from sunlight and fatty fishes. Paired with calcium, it can help support immune system and brain function, and bone health, especially for those diagnosed with osteopenia or osteoporosis. Vitamin D often is paired with vitamin K2, a fat-soluble vitamin that helps calcium deposit in bones and teeth and may assist with cardiovascular health as well.
Pregnant women, and those trying to conceive, should supplement their diets with a prenatal vitamin that contains folate to protect their babies against neural tube defects. For the general population, supplementation is unnecessary, unless abnormalities are noted in routine blood work, Joel says.
Multivitamins and individual supplements for vitamins B and C are often thought to support immune health, but Joel doesn’t recommend them routinely. She does consider omega-3—an essential polyunsaturated fat that the body doesn’t make—worthwhile. Found in oily fishes like salmon, mackerel, sardines, and anchovies, omega-3s contain DHA, which can reduce the risk of cognitive decline or dementia, lower triglycerides, and may reduce risk of heart disease.
Before jumping into the swimming pool of supplementing, Joel says that having a conversation with your doctor is essential. “People feel like supplements are helpful because they’re substances that occur in nature,” she explains. “But it’s a good idea to treat it like you would any medicine. You should be talking with your doctor to figure out your specific risk profile and whether it’s effective, so you don’t waste your money.”