Everyday Supplements: What Science Supports and What’s Hype

The supplement aisle can be confusing. Some products deliver meaningful benefits when used appropriately; others are expensive and unnecessary. This article reviews common supplements — vitamin D, omega-3s, probiotics, magnesium, and multivitamins — and explains who might benefit.

Vitamin D

Why it’s important: Supports bone health, immune function, and possibly mood. Many adults have suboptimal levels, especially in higher latitudes or with limited sun exposure.

Evidence: Supplementation reduces fracture risk in combination with calcium among older adults and corrects deficiency. Evidence for broad disease prevention is mixed.

Dosing: Commonly 800–2000 IU daily, but check blood levels (25(OH)D) and coordinate with a clinician for higher-dose correction if necessary.

Omega-3 (EPA/DHA)

Why it’s important: Supports heart and brain health. Sources include fatty fish (salmon, mackerel) and algae-based supplements for vegans.

Evidence: Strong evidence for cardiovascular benefits in populations with low fish intake; some high-dose formulas reduce triglycerides and cardiovascular events in select groups.

Dosing: 250–1000 mg combined EPA/DHA daily for general health; therapeutic doses for hypertriglyceridemia are higher and should be supervised.

Probiotics

Why it’s important: Microbiome supports digestion and immune interactions. Benefits are strain-specific and condition-specific.

Evidence: Certain probiotics reduce antibiotic-associated diarrhea and help in select IBS cases. Broad claims for weight loss or generalized immune boosting are less proven.

Choosing a product: Look for clinically studied strains, CFU counts appropriate for the condition, and manufacturing transparency.

Magnesium

Why it’s important: Involved in muscle function, sleep, and nerve signaling. Suboptimal intake is common.

Evidence: May improve sleep onset and reduce nocturnal leg cramps for some people. GI side effects (loose stools) occur at higher doses; magnesium glycinate or malate may be gentler.

Multivitamins

Why people take them: To ease worry about nutritional gaps.

Evidence: For healthy adults with a balanced diet, benefits are modest. Certain groups (pregnant people, older adults, those on restrictive diets) may gain measurable benefit from targeted supplementation like prenatal vitamins or vitamin B12.

Supplements to approach cautiously

• High-dose antioxidants (e.g., beta-carotene) in smokers: Linked to increased lung cancer risk.
• Unregulated herbal blends: Potential for contamination, interactions, and inconsistent dosing.

General safety rules

1. Discuss supplements with your clinician, especially if you take medications.
2. Buy from reputable brands with third-party testing (USP, NSF).
3. Follow recommended dosing and watch for adverse effects.

Bottom line

Supplements can complement a healthy diet, especially when specific deficiencies or conditions exist. Focus on evidence-based choices, select quality products, and consult a healthcare professional for personalized recommendations.

Author: Dr. Naomi Carter, Integrative Medicine Physician