Which supplements are actually worth the money?

There are endless pills and powders on the market, all promising better health, but experts say consumers should be careful.

The supplements industry in the United States is worth about $70 billion a year.

A Pew Research Center survey found last month that eight in 10 people take supplements in hopes of sleeping better, sharpening their thinking, strengthening immunity and reaching other health goals.

Those routines can include shakes, juices, pills or even injections, and they can come with a steep price.

“My thoughts are that we have over-complicated supplementation. People have kitchen cabinets that look like GNC warehouses,” Sanjiv Lal, CEO and co-founder of biotech company Regen Therapy, told The Independent.

“Twenty bottles, powders everywhere, some $150 longevity supplement they heard about on a podcast and nobody has stopped to ask whether they actually need any of it.”

Interest in supplements in the U.S. can be traced back to the 1970s, when bodybuilding began to take off. Later came the vitamin C craze after Nobel Prize-winning chemist Linus Pauling published Vitamin C and the Common Cold, arguing that people needed more of it to support immune health.

Social media accelerated the wellness boom, and supplements benefited as influencers and celebrities embraced them.

Reality TV star Kourtney Kardashian launched Lemme in 2022, a line of wellness gummies that claim to improve sleep, libido and digestive health.

Neuroscientist and podcast host Andrew Huberman, who has more than 5 million monthly listeners, also joined the market as scientific advisor to nutrition powder company Athletic Greens, which sells a powder said to boost energy and support gut health.

Actress Gwyneth Paltrow, long associated with wellness, sells supplements for stronger and shinier hair, skin and nails through her $250 million Goop brand.

For most Americans, though, the market boils down to a small group of staples. According to research from the Harvard T.H. Chan School of Public Health, the five best-selling supplements in the U.S. over the past 20 years have been daily multivitamins, vitamin D, vitamin C, calcium and omega-3 fatty acids.

The Independent asked experts which supplements are actually worth considering.

Muscle power

Vitamin D, which the body mainly gets from sunlight, can help improve mood, reduce the risk of bone fractures and support nutrient absorption.

“Vitamin D helps your body absorb calcium and supports your bones and muscles,” Eddie Khoriarty, a licensed pharmacist and founder of Florida’s GlowPure pharmacy, told The Independent.

Most healthy people do not need vitamin D supplements, according to the Cleveland Clinic.

Doctors may recommend it for people who are deficient because of low sun exposure, darker skin pigmentation or lower dietary intake.

Low vitamin D levels can raise the risk of falls in older adults, according to a study from Utrecht University Medical Center. The Cleveland Clinic also says deficiency can be linked to obesity, kidney and liver disease, cystic fibrosis, Crohn’s disease and celiac disease.

Taking too much vitamin D can cause a toxic blood condition known as hypercalcemia. “Very high doses over time can raise calcium levels and put strain on the kidneys,” Khoriarty said.

Something fishy

Omega-3 fatty acids are healthy fats that support cells and may lower the risk of heart disease and cancer.

They are found in foods such as salmon, walnuts, sardines, anchovies, chia seeds, spinach and Brussels sprouts.

Although 10 percent of American adults regularly take omega-3 supplements, according to Harvard Health, doctors generally advise getting them from food instead.

Recent data from the Centers for Disease Control and Prevention suggests most Americans are not getting enough omega-3s. About 98 percent fall below optimal levels, which is especially concerning for men, who need more because they face a higher risk of heart disease.

Experts told The Independent that many people could benefit from supplementation.

“Fatty fish (think SMASH: salmon, mackerel, anchovies, sardines and herring) is the only dietary source of these important fatty acids, and most people are not eating nearly enough fish — let alone fatty fish,” said Elana Natker, a registered dietitian and vice president of communications for the Global Organization for EPA and DHA omega-3s.

“That's why supplementation with a high quality omega-3 supplement may be necessary.”

People should speak with a doctor before taking omega-3s. A 2021 study from Cedars-Sinai Hospital in Los Angeles found that taking too much could raise the risk of an irregular heartbeat.

The best of the rest

Experts also pointed to a few supplements that can help in specific situations.

Melatonin, the body’s natural sleep hormone, may help people dealing with insomnia or disrupted sleep and is usually safe at low doses. Still, U.C. Davis Health says it should not replace better sleep habits, such as cutting back on caffeine and reducing screen time.

Iron supplements can help people with chronic anemia, a condition in which the body lacks enough healthy red blood cells to carry oxygen to tissues and which can lead to heart attacks and organ damage. The condition affects 9.3 percent of Americans older than 2.

“Iron is needed to make hemoglobin which helps to carry oxygen throughout the body and supplements or iron infusions can help to replenish iron stores much faster than food,” said registered dietitian Holly Forbes, founder of the Hair Loss Nutritionist.

Around 10 million Americans are not getting enough vitamin B12, which supports mental focus, nerve function and healthy blood cells.

Most people can meet their needs by regularly eating fortified breakfast cereals such as Special K and Bran Flakes, or seafood including trout, salmon or clams. But Forbes said a supplement can be a good option for others.

“It’s mostly present in animal foods so vegans are at a risk of deficiency unless they intentionally eat foods fortified with vitamin B12,” she explained.

The bottom line

More supplements are likely to appear on store shelves, with forecasts projecting the U.S. market will grow to $431.7 billion a year by 2033.

Even so, experts say people should be skeptical of bold claims about detoxing the body or reversing aging. Anyone considering supplements should also think about medical history and other medications.

“Supplements can interact with prescription medications, and people often don’t think to mention them,” Khoriarty said.

Lal said a small number of supplements do have strong evidence behind them, especially when used to address a deficiency.

“When someone asks me whether a supplement is worth it, I ask three questions: Is there good evidence for it? Do you actually need it? And is it safe with everything else you take?” he said.