I can’t count the number of times I’ve scrolled past Kourtney Kardashian’s Lemme supplements ad on Instagram without the thought of “I should maybe give this a try” popping up in my head.
We’ve all been there—scrolling (mindlessly sometimes) through Instagram, seeing influencers mixing and drinking greens powders, swallowing collagen gummies, or popping a handful of pills with their breakfast all the while assuring us (consumers) that it’s the secret to their skin’s glow.
In 2025, the supplement industry is booming, with global sales expected to hit $300 billion by 2028. But let’s all stop to think and ask ourselves: Do you actually need supplements, or is it just clever marketing?
As someone who’s had a friend navigate the confusing world of vitamins (and waste money on a few ineffective ones), I decided to dig into the science, consult experts, and break it all down for you. Let’s talk about who really benefits from supplements, which ones are worth your money, and when you might be better off not buying them altogether.
But first,
Do You Actually Need Supplements?
It depends, really. Supplements aren’t a magic fix as they’re meant to fill nutritional gaps, not replace real food. According to the World Health Organization (WHO), most healthy adults can get all their nutrients from a balanced diet. But there are exceptions:
1. You Have a Deficiency (confirmed by blood tests)
2. You’re Pregnant or Trying to Conceive (folate, iron, etc.)
3. You Follow a Restricted Diet (vegan, gluten-free, etc.)
4. You Have Digestive Issues (like Crohn’s or celiac disease)
5. You’re Over 50 (vitamin D, B12 absorption declines with age)
Infact, registered dietitians put it this way:
If you’re eating a varied diet with plenty of fruits, vegetables, and whole foods, you probably don’t need a multivitamin. But if you’re living off instant noodles? That’s a different story.
The Most Common Supplements—Who Really Needs Them?
1. Vitamin D (The “Sunshine Vitamin”)
- – Who Needs It? People in cloudy climates, those with dark skin, or anyone who avoids the sun.
- – Dose: 600–800 IU daily (up to 2000 IU if deficient).
- – Food Sources: Fatty fish, fortified dairy, egg yolks.
2. Omega-3s (Fish Oil)
- – Who Needs It? If you rarely eat fish (less than 2 servings/week).
- – Dose: 250–500 mg EPA/DHA daily.
- – Food Sources: Salmon, walnuts, chia seeds.
3. Iron
- – Who Needs It? Women with heavy periods, vegetarians, or those with anemia.
- – Caution: Too much iron can be harmful—get tested first!
- – Food Sources: Red meat, spinach, lentils.
4. Probiotics
- – Who Needs It? After antibiotics, or for gut health (IBS, bloating).
- – Best Strains: Lactobacillus and Bifidobacterium.
- – Food Sources: Yogurt, kimchi, kefir.
5. Collagen
- – Who Needs It? If you want skin/hair/joint support (but evidence is mixed).
- – Better Alternative? Bone broth or vitamin C-rich foods (helps collagen production).
The Dark Side of Supplements: Risks & Warnings
1. They Aren’t Regulated Like Drugs
The United State’s FDA doesn’t approve supplements before they hit shelves. Some contain hidden ingredients or incorrect doses. A 2023 study found 1 in 4 supplements had undisclosed additives.
2. Overdosing is Possible
- – Too much vitamin A can cause liver damage.
- – Excess calcium may lead to kidney stones.
- – High doses of vitamin E could increase bleeding risk.
3. They Can Interfere With Medications
- – Supplements like St. John’s Wort messes with birth control and antidepressants.
- – Vitamin K reduces blood thinner effectiveness.
Note: Always check with your doctor before starting anything new.
How to Choose Supplements Wisely
1. Get Tested First
A simple blood test (like for vitamin D or iron) tells you what you actually need.
2. Look for Third-Party Testing
Trust brands with USP, NSF, or Informed Choice certifications—they’re verified for purity.
3. Start With Food
Before buying pills, ask yourself: “Can I get this from my diet?” Most of the time, the answer to this is yes, you can.
4. Avoid Huge Doses
Contrary to what you may think, more isn’t necessarily better. Stick to the Recommended Dietary Allowance (RDA) written in the supplement pack unless a doctor advises otherwise.
The Bottom Line: Should You Take Supplements?
If you’re generally healthy and eat well, you might not need them. But if you fall into one of the high-risk groups (pregnant, deficient, or on a restrictive diet), targeted supplements can help greatly.
But when in doubt:
a) Eat a rainbow of whole foods first. This includes fruits as well
b) Get tested by a registered expert before guessing what you need and
c) Consult a dietitian or doctor.
