As a doctor, I’m often asked about supplements and whether they’re worth taking. The truth is, most supplements aren’t regulated by the FDA like medications, and taking them involves some level of risk-benefit calculation.
Here are nine popular supplements to know about:
Multivitamins: Taking a multivitamin daily is generally safe, but it’s not a cure-all for healthy adults. In fact, a study found that multivitamins didn’t confer any longevity benefit.
Psyllium: Psyllium husk has been consistently shown to lower cholesterol and improve digestive health. It’s rich in arabinoxylan, which promotes special reactions that convert cholesterol into bile acids.
Collagen: While collagen supplements claim to boost nail, skin, and hair health, the evidence is mixed. I recommend eating more magnesium-rich foods instead.
Iron: If you’re experiencing iron-deficiency anemia, taking a supplement can help. However, take it every other day to optimize absorption and minimize side effects.
Greens powders: These products are often expensive and heavily processed. Eating fresh vegetables is always going to be more beneficial than taking powdered greens.
Vitamin B12: There’s no proven benefit to taking vitamin B12 for fatigue unless you have a deficiency. Start by asking your doctor about blood tests to rule out a deficiency.
Probiotics: Most people who take probiotics are wasting their money. Instead, focus on eating a fiber-rich diet to promote and preserve a healthy microbiome.
In conclusion, while some supplements may be worth taking, it’s essential to separate fact from fiction and consult with your doctor before adding any new supplements to your routine.
Source: https://www.washingtonpost.com/wellness/2025/03/31/supplements-benefits-research-science