Although it's a slow process, careful, objective medical studies provide the guidance that counts. In most cases, scientific investigations of supplements start with simple observational studies, in which researchers compare the health status of folks who take a particular supplement with the health of people who don't take the supplement.

It's an important effort, but the results don't always hold up. So the next step is to conduct randomized clinical trials, in which volunteers are assigned by lot to take either the supplement or an identical-looking placebo "dummy pill" while researchers track their health.

In the best studies, neither the volunteers nor the researchers know who is getting the real thing until the code is broken at the end of the trial. Everyone wants to know if supplements can help.

It's a good question. Here's where we stand today — but you should keep an eye out for new results, since recommendations will change as scientific studies trickle in. Unfortunately, in most cases, the studies have failed to confirm our hopes, though there are exceptions.

Many people take supplements in the belief that they will preserve health or ward off illness; many others use supplements in an attempt to treat specific conditions that have already developed. We'll have a look at popular supplements in both categories, starting with preventive supplements used principally by healthy people.

Vitamin D. To get vitamin D the old-fashioned way, by producing it in the skin, we need lots of sunshine. But as work has shifted from the farm to the office and as we've learned to use sunscreens to reduce the risk of skin cancer and wrinkles, many people lack sufficient amounts of the "sunshine vitamin.

Vitamin D is needed to absorb calcium from the intestines; that's why vitamin D is so important for healthy bones. Current guidelines call for IU international units a day below age 71 and IU a day thereafter.

But many experts recommend to 1, IU a day for most adults; daily doses up to 4, IU are considered safe, but more can be toxic.

It's very hard to get the vitamin D you need from your diet; oily fish and fortified dairy products are the only important sources. So supplements do make good sense for most adults. The form known as vitamin D 3 is usually recommended, but D 2 is also effective; for best results, take your vitamin D along with a meal that has some fat.

If you want to be sure you need this supplement, ask for a blood test; levels of at least 30 nanograms per milliliter are considered best. Vitamin E, vitamin A, beta carotene, and vitamin C were the favorites of the s and early '90s. But many careful randomized clinical trials have not shown any benefit against heart disease, cancer, or other illnesses.

And that's not the worst of it. In fact, even moderately high doses of vitamin A increase the risk of hip fractures, and high levels of vitamin A have been linked to an increased risk of prostate cancer; beta carotene increases lung cancer risk in smokers; and vitamin E increases the risk of prostate cancer and has been linked to an increase in respiratory infections, heart failure, and the overall death rate.

Do not take antioxidant supplements. But sometimes, fortified foods and dietary supplements may help provide one or more nutrients. For example, women who are pregnant or hoping to conceive are advised to take prenatal vitamins that contain folic acid. Otherwise, a supplement might be recommended if you don't eat enough healthy foods or your diet isn't varied.

Or you might need a supplement if you have a food allergy, intolerance, or condition that causes you to restrict certain foods or food groups. A healthy diet is especially key if you have a medical condition.

Talk with your healthcare team or a dietitian about whether supplements might be right for you. Be sure to ask about the possible side effects of any supplements you might try. Also ask if a supplement could affect any medicines you take. There is a problem with information submitted for this request.

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List of Partners vendors. Supplements Guide Supplements Guide. Overview Benefits and Risks Regulation Who May Benefit Purchasing Tips Which To Take What To Skip What To Buy. By Allison Knott, MS, RDN, CSSD is a freelance writer, nutrition consultant, registered dietitian nutritionist, and board-certified specialist in sports dietetics.

Allison Knott MS, RDN, CSSD, CDN. Learn about our editorial process. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Learn about our Medical Review Board. Fact checkers review articles for factual accuracy, relevance, and timeliness.

We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.

Fact checked by Rich Scherr. Our Top Picks. Best Overall:. Best Prenatal:. Best Vitamin D:. Best Omega Best B-Complex:. Best Calcium:. Best Iron:. Best Protein Powder:. Best Collagen Powder:. Best Psyllium Husk:. In This Article Expand. Our Picks. Is Taking a Supplement Beneficial? Who May Not Benefit From Taking a Supplement?

We Do Not Recommend. How We Select. What to Look For. How Much is Too Much. Why Trust Verywell Fit. Best Overall.

com View On Pureformulas. Pros NSF Certified for Sport Free of gluten, soy, and dairy Contains most essential nutrients. Cons Multiple capsules per serving Low in certain nutrients like iron and calcium.

Best Prenatal. FullWell Prenatal Multivitamin. Pros Third-party tested Developed by a registered dietitian Capsules can be opened and mixed into foods.

Cons One serving contains multiple capsules By design, this prenatal does not include iron or omega-3 fatty acids. Best Vitamin D. Nordic Naturals Vitamin D3 Gummies Sport. Pros NSF Certified for Sport Suitable for vegetarians High concentration of vitamin D.

Cons Only one flavor available. The Best Vitamin D Supplements of , According to a Dietitian. GNC Omega 3 Fish Oil. Pros Third-party tested Enteric coating Gluten-free Sourced from wild fish.

Cons Not suitable for those with a soy allergy Not vegan. The 8 Best Fish Oil Supplements of Best B-Complex. Nature Made Super B-Complex. Pros USP certified Gluten-free Budget-friendly.

Cons May interact with certain medications. The 8 Best Multivitamins for Women of Best Calcium. Citracal Petites Calcium Citrate. Pros Third-party tested Easily absorbed Small tablet size Budget-friendly. Cons Two tablet dose May interfere with certain medications. Best Iron. NOW Iron Capsules.

Pros Third-party tested Vegan Less likely to cause gastrointestinal upset Available in single and double strength. Cons May need higher or lower dose to fit your needs. Best Protein Powder. Nutiva Hemp Protein Powder. Pros Certified Organic Vegan and gluten-free Good source of minerals Third-party tested.

Cons May have a gritty texture. The 10 Best Protein Powders of , Tested and Reviewed. Best Collagen Powder. Vital Proteins Collagen Peptides. Pros Third-party tested NSF Certified for Sport 20 grams of collagen per serving.

Cons Not a complete protein source. Vital Proteins Recall Out of an abundance of caution, Vital Proteins has issued a voluntary recall of a single batch code of the 24 ounce Unflavored Vital Proteins Collagen Peptides, because there might be pieces of a broken lid within the batch.

The 10 Best Supplements for Joint Health of , According to a Dietitian. Best Psyllium Husk. NOW Supplements Psyllium Husk Caps mg.

Pros Third-party tested Budget-friendly Effective for constipation. Cons Multiple pills per serving. Best Magnesium. Klean Athlete Klean Magnesium. Pros NSF Certified for Sport Easily digested Budget-friendly. Cons May require multiple doses per day.

The 9 Best Magnesium Supplements of Best Greens Powder. Garden of Life Raw Organic Perfect Food. Pros Third-party tested Does not contain added sweeteners Gluten-free.

Cons Taste may not be appealing to some. Those with certain chronic conditions. In general, there are some circumstances where supplements are not beneficial to add to the diet, such as: When nutrient needs are met through food.

In cases where the supplement is not supported by science. When taking certain medications that may interact with a specific supplement. In diets where supplements replace nutrients from food versus adding to total nutrient intake.

Supplements We Do Not Recommend The supplement market is crowded and making a choice about which supplement is best for you can be extremely difficult without expert guidance. High-dose single nutrients above the Tolerable Upper Limit UL.

In general, supplements that exceed the UL should be avoided by the general population unless specifically prescribed by a healthcare professional.

Supplements with inefficient research to show a health benefit. Additional reasons for taking a supplement include improving athletic performance, benefiting sleep or other bodily function, and preventing injury, among others. Supplements with insufficient research to show a benefit are not recommended.

How We Select Supplements Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. Those experts included: Katie Andrews , MS, RD, a registered dietitian nutritionist and corporate wellness expert in Connecticut Amy Gorin , MS, RDN, an inclusive plant-based dietitian in Stamford, CT, and owner of Plant Based with Amy Emma Laing , PhD, RDN, the director of dietetics at the University of Georgia and a spokesperson for the Academy of Nutrition and Dietetics We support supplements that are evidence-based and rooted in science.

What to Look For in Supplements Third-Party Testing Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. Not all third-party testing is created equal.

It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. The third-party certifications we can trust are: ConsumerLab.

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English English. However, FullWell offers tips and tricks for getting all capsules in per day, such as opening capsules to mix into foods. FullWell does not contain omega-3 fatty acids or iron, so note these nutrients may need to be added via additional supplementation if recommended by a healthcare professional.

Vitamin D3 is one of the two types of vitamin D available in supplements. While both vitamin D2 and D3 are absorbed in the gut, research shows that vitamin D3 more effectively increases concentrations of vitamin D in the body.

Vitamin D plays an essential role in bone health and has multiple other functions related to immunity and metabolism. Vitamin D can be made in the body when the skin is exposed to sunlight.

People at risk for low serum vitamin D levels include those with limited sun exposure, older people, those considered to be obese, and those of certain racial and ethnic groups.

A healthcare professional should check vitamin D levels in your blood to determine what dose of vitamin D—if needed—would best suit your needs. However, many Americans fall short of this recommendation which may be a reason some people take an omega-3 supplement.

However, it should be noted that fish offers a variety of other nutrients not found in an omega-3 supplement which is why the health benefits of eating fish are usually greater than taking an omega-3 supplement in research studies. Also, if you are on blood thinning medication or have a seafood allergy, consult a healthcare professional before adding an omega-3 supplement.

Made with a combination of EPA, DHA, and other omega-3s, this fish oil supplement is a highly concentrated source of EPA and DHA. This supplement was approved in a review of omega-3 supplements through ConsumerLab.

This verifies that the product contains what it says it contains without potentially harmful contamination. The enteric-coated pills help to prevent a fishy aftertaste and burps—two side effects that can often occur after taking fish oil supplements.

The dosage of this supplement is one softgel, but you can opt for the same formulation as mini softgels, which require taking two pills to meet the same omega-3 dose. Additionally, this supplement contains soybeans, making it inappropriate for anyone with a soy allergy. However, the GNC Triple Strength Fish Oil is gluten-free and is made without artificial colors or flavors.

B vitamins are used for a variety of functions in the body, including making new cells and breaking down fats, protein, and carbohydrates for energy. B vitamins are found in a variety of foods, including grains, vegetables, meat, dairy, nuts, and legumes. While you can supplement individual B vitamins, a B complex has all eight B vitamins in one supplement.

If you eat a varied diet, you may not benefit from taking a B complex. However, if you have a limited diet or absorption issues, a healthcare professional may recommend a B complex supplement.

We like Nature Made Super B-Complex, as it offers a high dose of B vitamins and vitamin C. Nature Made is a reputable, budget-friendly supplement company that offers many USP-certified supplements. The Super B Complex is third-party tested and USP-certified.

B vitamins are water-soluble and not stored in the body, meaning excessive amounts are excreted. A healthcare professional can help determine if you need a B complex in addition to other supplements.

Calcium is one of the main nutrients involved in bone health, and many people do not get the recommended daily calcium amount in their diet. Specifically, postmenopausal women and those who do not eat dairy products are at an increased risk of not getting enough calcium.

Calcium needs for adults are 1, mg per day, but women over 51 years of age and men over 71 years of age have a higher need for calcium at 1, mg per day. If a healthcare professional has recommended a calcium supplement, we recommend Bayer Citracal Petites because it is budget-friendly and includes a combination of calcium and vitamin D from calcium citrate and vitamin D3.

Calcium absorption from supplements is best in amounts of mg or less of calcium, so we like that the calcium dose in this supplement is in this range for optimal absorption.. This calcium supplement may be better tolerated by some people, as the calcium comes from calcium citrate, which is a readily absorbed form that can be taken with or without food.

The form of vitamin D3 is also readily absorbed. Bayer Citracal Petites is third-party tested, so you can feel confident in the potency and purity of this supplement. An additional benefit to the Bayer Citracal Petites is the small tablet size making them easy to swallow, but note you must take two tablets to get the full dose.

One thing to note about calcium supplements is they can interfere with some medications. Therefore, before taking a calcium supplement, talk to a healthcare professional. Note the Tolerable Upper Intake Level UL for calcium is 2, mg per day for adults years and 2, mg per day for those 51 years and over.

If you take other supplements that have calcium, be sure you are staying under the UL for calcium unless directed otherwise by a healthcare professional. Key Specs: Key Nutrient s : Calcium and vitamin D Serving Size: 2 caplets Servings Per Container: Amount of Key Nutrient s : mg calcium citrate, IU Iron can be a common nutrient that you may not get enough of in the diet, especially for women.

Women with heavy periods, those who are pregnant, those who frequently give blood, those with gastrointestinal disorders, or those with heart failure are at a higher risk of not getting enough iron and may benefit from an iron supplement to avoid becoming deficient in iron.

A healthcare professional can help determine if an iron supplement is best for you and what dose would be appropriate. If you are deficient in iron, a higher dose iron supplement may be recommended until your blood iron levels return to normal.

NOW Iron is made from ferrous bisglycinate, a form of iron that has been shown to reduce gastrointestinal symptoms often associated with iron supplements. NOW Iron is also available in a double-strength formula if you find that you need a higher dose. Discuss your needs with a health professional prior to starting an iron supplement, as too much iron can have negative health consequences and may interact with certain medications.

Additionally, the 18 mg dose in this supplement may be higher than you need if you do not have iron deficiency or take other supplements with iron. Whether you need a protein powder supplement can depend on your protein needs and what other protein foods you eat throughout the day. In general, those having a hard time meeting their protein needs, such as athletes or those wanting convenient protein sources on the go, may benefit from using protein powder.

Nutiva Hemp Seed Protein Powder Peak Protein is our top pick for a protein powder supplement, as it provides much more than just protein and is a third-party tested product, so you can be assured of its quality and purity. One serving contains 15 grams of protein and is an excellent source of essential nutrients such as magnesium, iron, and zinc.

Additionally, many hemp protein powders also contain fiber, and Nutiva is no exception. The Peak Protein variety contains 6 grams of fiber per serving which makes it an excellent choice for upping your daily fiber intake. Note this protein powder may require using a blender to avoid a gritty texture.

Otherwise, the pleasant, nutty flavor makes for a great addition to smoothies or baked goods to help you get an extra boost of protein, fiber, and minerals. Collagen is a popular supplement for those looking to improve joint, skin, and bone health.

If you want to add collagen powder, we recommend Vital Proteins Collagen Peptides, which provides 20 grams of collagen per two-scoop serving. It's sourced from grass-fed, pasture-raised cows kept in alignment with the Global Animal Partnership's five-step animal welfare rating standard, so you can feel good knowing you're getting a high-quality and thoughtfully sourced product.

In addition to grass-fed bovine collagen, Vital Proteins adds vitamin C and hyaluronic acid to their powder. These two nutrients can be helpful as the body uses them for collagen synthesis. While collagen contributes to your overall protein intake, note it is not considered a complete source of protein because it is lacking in one of the essential amino acids , tryptophan.

The tasteless powder is soluble in hot or cold liquids, so it can easily be added to your coffee, smoothies, or other beverages. Out of an abundance of caution, Vital Proteins has issued a voluntary recall of a single batch code of the 24 ounce Unflavored Vital Proteins Collagen Peptides, because there might be pieces of a broken lid within the batch.

According to the FDA , the batch code recalled— HA with a best by date of —was specific to product sold at Costco from April 17 to April 23, If you have any questions about the recall or have this specific batch code, you can reach out to the Costco Consumer Advocacy Team.

Vital Proteins reports no other products or batches are impacted by this recall. Since the recall is limited, we still feel Vital Proteins is a top-choice for a collagen supplement due its quality ingredients, strong third-party testing, and versatility. Foods high in fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds.

NOW Psyllium Husk Caps are our top pick for the best fiber supplement due to their effectiveness and quality. Additionally, research shows psyllium husk can help lower cholesterol in those with high cholesterol levels. NOW Psyllium Husk Caps are third-party tested so that you can feel confident in their purity and potency.

A potential downside to the NOW Psyllium Husk Caps is the requirement to take three capsules multiple times per day with 8 ounces of water. The manufacturer recommends two to three doses per day for maximum effectiveness, but a healthcare professional can give individualized recommended dosing.

Key Specs: Key Nutrient s : Fiber Serving Size: 3 veg capsules Servings Per Container: 66 Amount of Key Nutrient s : 1. Magnesium is a mineral that plays an essential role in many functions in the body, including protein synthesis and muscle function.

According to the National Institutes of Health, many Americans do not consume the recommended intake of magnesium from food. Certain populations may be at a greater risk for inadequate intakes, such as older adults, those with diabetes, and those with gastrointestinal disorders.

Remember to discuss your needs with a health professional before adding a magnesium supplement to your diet. Getting enough fruits and vegetables is critical to meet your vitamin and mineral needs; however, only one in ten Americans meet the recommended intake for fruits and vegetables per day.

Just note they are not a substitute for eating vegetables. Nobody said green powders taste yummy, which is why many brands add stevia to their powder to increase palatability and sweetness. Featuring 34 raw, organically grown greens, Garden of Life dries their greens at the farm within an hour of harvesting, which can help lock in all the nutrients of the powder.

If you take medications, especially blood thinners, check with a healthcare professional before adding this supplement. Also note the digestive enzymes and probiotic strains added may not be beneficial for everyone, especially if you have any gastrointestinal disorders.

Key specs: Key nutrient s : Vitamin K, Vitamin A, fiber, folate, among others Serving size: 1 level scoop 6. Supplements are not meant to be the primary nutrient source. In other words, supplements should complement the diet and potentially help to fill the nutrient gaps where needed.

However, certain groups may have nutrient requirements that make supplementation necessary. In summary, a supplement may be beneficial in the following circumstances:. Adding supplements to the diet requires taking an individualized approach to determine which supplements—if any—are best for you.

In fact, there are some nutrients that can be taken in excess resulting in negative health consequences.

In general, there are some circumstances where supplements are not beneficial to add to the diet, such as:. The supplement market is crowded and making a choice about which supplement is best for you can be extremely difficult without expert guidance.

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. To help come up with this list, we consulted three experts.

Those experts included:. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants.

The form of supplement you choose depends on the supplement type and nutrients it contains. Some supplements are better tolerated in pill form, whereas others are best as a powder. The ingredients of the supplement you choose are also important to consider when it comes to effectiveness and potential interactions with medications and other supplements in the diet.

All of these factors play an important role when deciding which supplement is best for your diet. Dosage varies by supplement type, and special consideration should be given to ensure tolerable upper limits are not surpassed while taking an effective dose.

In general, most adults are likely to cover their nutrient needs by taking a multivitamin that meets the RDA for all the essential nutrients. However, it should be noted that some populations may exceed upper limits for certain nutrients when taking a multivitamin, especially combined with single-nutrient supplements.

The amount of a supplement that is considered too much will vary depending on the type of supplement. Importantly, supplements are active compounds that have an effect on the body, so taking the recommended dose is essential. Supplements that are worth taking will vary significantly based on the reason for supplementation.

For example, someone who restricts one or more food groups due to dietary preferences or allergies may benefit from certain supplements more so than someone who has a more liberal diet. People with specific conditions, such as pregnancy or those with certain chronic diseases, will benefit from some supplement types more so than those without these conditions.

Gaining muscle mass requires the combination of eating enough calories and optimal protein while also participating in training that effectively promotes muscle gain.

No single supplement can promote muscle growth by itself. Limited evidence exists on the effect that vitamins and minerals have on hair loss. Research shows that many vitamins, minerals, and antioxidants play a key role in eye health.

For specific conditions of the eye, such as age-related macular degeneration, some supplements like beta-carotene may be beneficial.

Additionally, vitamin E and vitamin C have been shown to play a role in the prevention of age-related macular degeneration.

Always talk with a health professional before adding any supplements to the diet, especially those with a risk for toxicity with excess intakes like vitamins A and E. Some supplements are specifically intended to promote gut health. These include fiber supplements and probiotics. While there is research to support the use of fiber supplements to promote regularity, some people may not benefit from the addition of fiber supplements to their diet.

People with irritable bowel disease or other chronic conditions of the bowel should work with a health professional before adding a fiber supplement to their diet. Probiotics may be beneficial for gut health in some cases, however, research is evolving on how diet, prebiotics, and probiotics impact gut health long term.

Allison Knott , MS, RDN, CSSD, CDN, is a registered dietitian nutritionist and board-certified specialist in sports dietetics with a master's degree in nutrition communication from Tufts University Friedman School of Nutrition Science and Policy.

She is the founder of Anew Well Nutrition, a virtual nutrition consulting practice with a focus on fitness and performance nutrition. Folate: Fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements.

Vitamin B Factsheet for health professionals. General information about ntds, folic acid, and folate. Centers for Disease Control and Prevention. Vitamin D: Fact sheet for health professionals.

US Preventive Services Task Force, Krist AH, Davidson KW, et al. Screening for vitamin d deficiency in adults: us preventive services task force recommendation statement.

Economic Research Service U. Department of Agriculture. Omega-3 supplements: in depth. National Center for Complementary and Integrative Health.

Calcium: Fact sheet for health professionals. Fischer JAJ, Cherian AM, Bone JN, Karakochuk CD. The effects of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and children: a systematic review and meta-analysis of randomized controlled trials.

Nutr Rev. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of vitamin c supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review. Orthopaedic Journal of Sports Medicine. Uehleke B, Ortiz M, Stange R.

Cholesterol reduction using psyllium husks — Do gastrointestinal adverse effects limit compliance? Results of a specific observational study.

Noureddin S, Mohsen J, Payman A. Effects of psyllium vs. placebo on constipation, weight, glycemia, and lipids: A randomized trial in patients with type 2 diabetes and chronic constipation. Complementary Therapies in Medicine. Magnesium: Fact sheet for health professionals.

Lee-Kwan SH. Disparities in state-specific adult fruit and vegetable consumption — united states, MMWR Morb Mortal Wkly Rep. Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A.

The role of vitamins and minerals in hair loss: a review. Dermatol Ther Heidelb. Vitamin A and Carotenoids: Fact sheet for health professionals. Khalesi S, Bellissimo N, Vandelanotte C, Williams S, Stanley D, Irwin C. A review of probiotic supplementation in healthy adults: helpful or hype?

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