Are Supplements Really Worth It?

Considering that one-third of Americans take supplements on a regular basis, you would think they’re an essential part of a healthy life. Yet, medical research has suggested for years that vitamins do little to nothing to prevent common diseases or slow health decline. Is this just a sign of the war between pharmacologists and naturopaths? Or is the clutter under your bathroom counter all a sham?

While the National Institutes of Health has spent more than $2.4 billion studying the effects of vitamins and minerals, scientific evidence is still unclear. As most things in life, the answer is nuanced. But we’re going to cut right through the crap and tell you which supplements, if any, you should spend your money on if you’re hell bent on making your CVS receipt even longer.

Multivitamins

In general, multivitamins are the biggest waste of money. Meta-analysis conducted by Johns Hopkins concluded that multivitamins don’t reduce the risk of heart disease, cancers, cognitive decline or an early death. 

The one exception is that for women attempting to get pregnant, folic acid found in prenatal vitamins is important for healthy fetal development. The Center for Disease Control and Prevention recommends that all women of reproductive age get 400mgs of folic acid a day.

Vitamin D

Vitamin D can also be a necessary and helpful supplement for most Americans, especially those dealing with seasonal or mild depression. The majority of Americans are significantly vitamin D deficient. While sun exposure can greatly help your intake, this isn’t always possible depending on your season or location. 

A 2022 meta-analysis of 41 studies suggested that 50mgs or more of vitamin D per day were more effective than a placebo in alleviating depression symptoms. Vitamin D is fat soluble so it’s best taken with a meal that contains some fat like eggs, fatty fish, nuts or full-fat dairy. It’s also essential that your magnesium levels are normal in order to activate and use the vitamin D.

Omega-3

Widely touted as the heart health supplement, omega-3 fatty acids have also been recommended for cognitive enhancement. While evidence is limited, omega-3s have been shown to have modest benefits in treating ADHD. They’re also shown to improve memory and cognitive functioning, possibly delaying or slowing diseases like Alzheimer’s.

Oily fish is a great source of omega-3. Think salmon, mackerel, tuna, herring, and sardines. If you’re a vegetarian or vegan, you can source your omega-3 from flaxseed, chia seeds, walnuts and edamame. While omega-3s are undoubtedly more helpful than harmful, save your money on supplements and try to get this nutrient from your weekly food intake.

Probiotics

Probiotics have gotten a bit of a spotlight in recent years. They’re impact on gut health and balance of the delicate microbiome is proven, yet still many don’t know the far-reaching impacts of this on our overall health and wellbeing. Our gut flora is disturbed by our modern lifestyles. The use of pesticides on crops, antibiotics on animals we eat, bacteria and parasites we come in contact with through travel, pharmaceuticals we take for our health and other immune disruptors have left our gut ravaged. 

When your gut is happy, your brain, immune system and skin barrier are all happy. You’re less bloated, have less indigestion, manage weight better, are less depressed, have better cognitive function and have even, moisturized skin. Recent studies have shown that introducing a probiotic to patients with depression experienced a reduction in symptoms. 

Unless your diet consists of a lot of fermented foods—kimchi, kombucha, tempeh, kefir—then you likely don’t get probiotics naturally. Most of us don’t. That’s why a good probiotic supplement is one of the best uses of your money. It’s best taken right after a meal. When your stomach is full, you produce less stomach acid, making it more likely to travel to your gut and that’s where probiotics need to be absorbed to have an effect (in the large and small intestines). For adults, it’s recommended to take 1,500-2000 CUs a day.

When selecting a probiotic, we recommend going with a product that’s been tested for quality and purity and that is research-backed (though often you will see that the research is funded by the brand, introducing the risk of bias). Look to see how long it’s shelf-stable (hint: if it says it has to be refrigerated, it will never make it past your stomach alive, so you might as well flush your money). We also recommend finding a product that is specifically designed to resist stomach acid, like Seed or Just Thrive.

Each kind of probiotic bacteria has many strains, which is typically what you will see on labels. Each species can address different health conditions so selecting the right strain or combination of species can be vital to addressing your health concerns. Here are some of the most common strains:

• Lactobacillus acidophilus: This strain can help with digestive health, immune health, and gut microflora balance. It can also help relieve vaginal and immune conditions. 
• Lactobacillus casei/paracasei: This strain can help with inflammatory bowel disease. 
• Lactobacillus plantarum: This strain can help with digestion, produce vitamins, and fight disease-causing bacteria. 
• Lactobacillus reuteri: This strain can help with heart health, ulcer-causing bacteria, and female urinary tract and vaginal health. 
• Lactobacillus delbrueckii subsp. Bulgaricus: This strain can help with digestion, prevent diarrhea, and relieve IBS symptoms. 
• Bifidobacterium longum ssp. Longum. This strain of bacteria can help prevent inflammation and provide some protection from colon cancer, intestinal infections, inflammatory bowel diseases, and even depression.
• Saccharomyces boulardii: This yeast strain can help with diarrhea and other digestive problems. 
• Lacticaseibacillus rhamnosus: This strain can help with the digestive and immune system, and may also promote oral health and support women’s and heart health. 

Summary

Obviously, there are far more vitamins, minerals and herbals that we could discuss. In our review, vitamin-D, Omega-3, probiotics and folic acid for child-bearing women had the most medical evidence of value to health and a need to obtain these nutrients outside of our daily diet. 

Each person’s needs will be different so it’s a good idea to get bloodwork done to check your nutrient levels and always talk to your doctor about what supplements you’re considering taking as they can have severe interactions with other medications or exacerbate issues in some cases. Keep a record of any supplements you take in the event of a medical emergency, it may help doctors to know what caused the health event. 

Food should be our main medicine. If you’re feeling ill or low energy, consider your diet and whether you’re getting the essential nutrients often enough. If you eat a balanced, healthy diet and there’s still just one or two vitamins or minerals you’re deficient in, consult your doctor about a supplement in that case. Most people only need a probiotic and possibly vitamin-D during the cold months. Use them to support your overall habits, but don’t let them break the bank!