There may be good reasons to take supplements, says Dr. Oppezzo — for example, if you have a nutrient deficiency or during pregnancy. But many supplements are unnecessary and sometimes even risky. They may contain contaminants or concentrations that are too high, or interact with medications, according to professor of medicine JoAnn Manson.
It’s usually safer to get nutrients from your food, Manson says. And often you do that without realizing it. Below, 10 popular supplements — and what you can eat instead.
Multivitamins
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Many people take multivitamins as a safety net. Some groups benefit from it: the elderly, people on a restrictive diet or people who have difficulty absorbing nutrients (such as celiac disease or Crohn’s disease). But most get everything they need through a balanced diet, Manson said.
That means: lots of fruits and vegetables, legumes, nuts, seeds, whole grain products, dairy and healthy protein sources. The more colorful your plate, the wider the range of nutrients.
Magnesium
Magnesium supplements are recommended for insomnia, migraines, depression and constipation. There is limited evidence for some of these claims. First see if you can achieve the same benefits through diet, advises dietitian Abeer Bader.
Many adults do not get the recommended 310 to 420 milligrams per day. Add an ounce of pumpkin seeds (156 mg) or almonds (77 mg) to yogurt or oatmeal. Or use half a cup of cooked spinach (98 mg), black beans (60 mg) or quinoa (55 mg) in soups or stews.
Probiotics and prebiotics
Probiotics contain ‘good’ bacteria for your gut microbiome; prebiotics feed those microbes. But there isn’t strong evidence that these supplements help most people, Oppezzo said. Unless your doctor recommends them, skip them.
Instead, support your microbiome with fermented foods such as kimchi, sauerkraut, yogurt, kefir and miso. And eat lots of fiber from plant-based, unprocessed food.
Fish oil
People who regularly eat fish — rich in omega-3 fatty acids — tend to have better heart health and a lower risk of dementia and depression. Fish oil supplements generally do not show the same benefits in large studies.
Prefer to eat oily fish such as salmon, herring, sardines, mackerel or trout. Aim for two servings per week. Flaxseed, chia seeds, walnuts and canola oil are also good sources.
Vitamin C
Collagen
Collagen supplements are said to reduce wrinkles and relieve joint pain. The evidence for this is mixed and limited, says dietitian Emma Laing. Rather, support your own collagen production by eating enough protein, vitamin C, copper and zinc. In addition, limit sun exposure and alcohol, avoid tobacco, stay hydrated and exercise regularly.
Vitamine B12
If you have a B12 deficiency or are at risk, your doctor may recommend a supplement. Risk groups include the elderly, vegans, vegetarians, people with certain autoimmune diseases and users of metformin or proton pump inhibitors.
Other adults easily get the recommended 2.4 micrograms per day through fish, red meat, poultry, eggs and dairy. One portion of salmon, tuna or beef provides almost the daily requirement. Many breakfast cereals and plant-based milks are also fortified with B12.
Protein powder
Unless you have trouble getting enough protein — which is more common in the elderly or after a hospital stay — most people get enough protein from a balanced diet. Eat protein-rich foods such as Greek yogurt, eggs, legumes, fish, chicken or turkey at every meal.
Fibres
Most people don’t get the recommended 21 to 38 grams of fiber per day. Preferably get fiber from whole foods: legumes, nuts, whole grains, fruits and vegetables. In addition to fiber, they also contain vitamins, minerals and healthy fats.
If you are unable to get enough from your diet, a supplement is fine, says gastroenterologist Kyle Staller. He recommends psyllium husk — a soluble fiber that can improve constipation, diarrhea and abdominal pain.
date:2026-02-14 07:51:00