Navigating the Supplement Aisle: What You Need to Know

Which Supplements Could Benefit You?

“Make sure to take your vitamins.” It’s age-old health advice, but with the recent explosion of new supplements, it can be hard to know which ones may actually benefit you.

If you find yourself overwhelmed by your pharmacy’s supplement aisle, you’re not alone. Let’s look at some of the most popular options to help you decide what to add to your medicine cabinet.

1. Vitamins

At first glance, multivitamins seem like a convenient health hack; they contain all of your daily vitamin and nutrient needs, and as a pill or gummy, can be taken as part of your morning routine.

But while a multivitamin might be beneficial in some cases (particularly for those with specific deficiencies), research suggests they have either minimal or no clear impact on most general health outcomes and medical conditions.

There are times when vitamins can be beneficial, such as for confirmed diagnoses of vitamin D or B12 deficiency. There is also strong support for the preventative nature of some vitamins and supplements, like calcium and vitamin D for osteoporosis and folic acid for preventing birth defects in pregnancy.

Beyond that, the evidence on the benefits of many vitamins and supplements is mixed, and it’s good to think critically about whether you will actually benefit from them; most vitamins and supplements are neither harmful nor beneficial.

Most of the time, it’s best to meet your daily nutritional needs through your food intake, and you should talk with your care team of whatever vitamins and supplements you’re thinking of taking to make sure they’re safe (you don’t want them interacting with your other medications, for example).

Verdict: Might not be beneficial. Talk to your doctor about dietary changes instead.

2. Probiotics

There’s a lot of buzz around probiotics – the possible links between gut health and physical and mental wellbeing are highly touted – but do they actually work?

Probiotics are microbes that are supposed to boost the healthy bacteria already living in your gut; they work with your gut microbiome to aid digestion, support immunity and potentially boost mood. Many people report positive health outcomes from taking a probiotic.

However, while there may be some positive impacts of probiotics for certain situations like yeast infection and antibiotic-related diarrhea prevention, the research supporting such benefits is still inconclusive. Additionally, they aren’t regulated by the Food and Drug Administration.

Verdict: Benefits are still being studied, but they may help in some cases.

3. Melatonin

Melatonin is produced naturally by our bodies at the end of the day, readying us for sleep. It stands to reason that a melatonin supplement can be a useful sleep aid when counting sheep just isn’t cutting it.

For short-term sleep issues (like if you’re traveling or experiencing higher stress), a melatonin supplement can help you get some needed shut-eye. It’s also important to optimize what is called “sleep hygiene” and sleep routine. Should you have persistent or more severe sleep disturbances, chat about it with your primary care team at your next regularly scheduled visit.

Verdict: Helpful for short-term insomnia. Try lifestyle changes for longer-term issues.

4. B Vitamins

B vitamins are involved in many areas of your health, including maintaining your metabolism and supporting your nervous system, making them an essential nutrient for just about everybody.

Most people don’t have to worry about their vitamin B intake; it’s found in high quantities in dietary staples like meat, fish and dairy.

But those following specific diets could be deficient and supplementation may be recommended. For instance, vegetarian and vegan nutritional plans tend to have a higher risk of B12 deficiency.

Verdict: Certain groups may benefit.

5. Creatine

Creatine is a popular supplement among athletes for its ability to aid strength training and muscle building. It provides a burst of energy to the muscles, fueling longer (and potentially more productive) workouts.

While creatine supplements can be an effective aid in muscle growth and recovery and has generally been found to be safe, there are some things to consider.

It appears you can safely use creatine up to five years, but there is uncertainty beyond that. For most healthy adults, creatine use should not impact your kidney or liver health, but it may be a good idea to discuss it with your health care team if you do have an underlying kidney or liver condition.

(And lastly, creatine will not increase your testosterone level – that’s a myth!)

Verdict: Benefits are well-regarded, but some groups should use caution.

6. Vitamin D

Vitamin D has been a popular supplement the last few years, and for good reason; there have been reported benefits for some conditions like bone health (osteopenia, osteoporosis), and potentially for others, like atopic dermatitis and fibromyalgia.

Supplementation can help those who aren’t getting sufficient vitamin D naturally, but contrary to popular belief, vitamin D deficiency is not typically screened at your annual physical. Your care team is best positioned to help you determine whether you may benefit from checking for D deficiency and if supplementation is beneficial in your case.

Verdict: Beneficial for those with a deficiency or specific conditions.

Consult your provider to learn more about which supplements are right for you.