Not Sure If You Need Supplements? Here's What to Know

From vitamin gummies to mushroom powders stirred into coffee, supplements are everywhere these days. You’ve probably seen them online, heard about them from friends or spotted entire aisles devoted to them at the store.

With so many products promising more energy, better sleep or improved health, it’s easy to wonder: Should I be taking something, too?

The truth is, while some supplements can be beneficial in certain situations, others may be unnecessary or even harmful. Here are five things to consider before adding any supplement to your routine.

1. Supplements come in many forms.

Supplements are just what they sound like: a way to supplement your diet when you’re not getting enough of a certain nutrient. They come in various forms, including pills, powders, liquids, gummies and even coffee creamers.

Most contain one or more dietary ingredients, such as:

• Vitamins (A, B, C, D, E, etc.)
• Minerals (calcium, magnesium, iron)
• Herbs and botanicals (turmeric, ginseng, echinacea)
• Amino acids or protein
• Enzymes or probiotics

While many people take a daily multivitamin, others opt for targeted supplements to support specific needs, such as heart health, bone strength, improved sleep or better digestion.

2. Some supplements can be beneficial, but they aren’t a magic fix.

Certain supplements are supported by substantial medical evidence, particularly when used to address specific health conditions or nutritional deficiencies. For example:

• Vitamin D can support bone health and immune function
• Folic acid helps prevent congenital disabilities during pregnancy
• Vitamin B12 is important for energy and nerve function, especially for older adults or vegans
• Omega-3s (from fish oil) may support heart health
• Calcium helps keep bones strong

However, there’s a catch: if you’re already eating a well-rounded diet, taking extra may not offer much benefit—and in some cases, more is not better. For example, high doses of certain vitamins, such as A and E, actually can be harmful.

3. Supplements aren’t always safe for everyone.

Just because something is labeled “natural” doesn’t mean it’s risk-free. Supplements can interact with medications or medical conditions and are not regulated as tightly as prescription drugs.

Examples of common risks:

• Vitamin K can interfere with blood thinners
• St. John’s Wort can make antidepressants and birth control less effective
• Excess iron can be dangerous for people who don’t need it
• Certain herbs may not be safe during pregnancy

If you’re considering a supplement—especially if you take medications or have chronic conditions—check in with your healthcare provider first.

4. Supplements are ending up in coffee

It’s become trendy to “boost” your morning cup with everything from collagen to protein powders. Here’s a quick breakdown of what’s being stirred into coffee and whether it’s worth it:

• Collagen: It may support skin, hair and joint health over time, but results vary. Collagen is generally considered safe and easily added to drinks. However, a scientist from Texas A&M University states that adding collagen to hot beverages melts its molecular structure and diminishes the health benefits.
• MCT oil: It is a type of fat commonly used in keto diets to promote mental clarity and energy. It’s calorie-dense and may cause stomach upset in some people. It is generally considered safe for short-term use. However, long-term use is not recommended. It may raise cholesterol levels, cause weight gain and lead to a buildup of fat in the liver.
• Protein powder: This can be helpful if you struggle to get enough protein through food—just watch out for added sugars or artificial ingredients.

Adding supplements to coffee probably won’t harm you, but it’s not a shortcut to better health. Be mindful of how much you’re using, what you’re combining and whether you really need it.

5. Food first. Supplements second.

No supplement can replace the benefits of a nutrient-dense, whole-food diet. Fruits, vegetables, whole grains, lean proteins and healthy fats offer not only vitamins and minerals but also fiber and disease-fighting compounds that you can’t get in a pill.

That’s why supplements should be just that—a supplement to a healthy lifestyle, not a substitute for one.

When in doubt, talk to your healthcare provider.

Navigating the world of supplements can feel overwhelming. Your best move? Have a conversation with your primary care provider or a registered dietitian. They can help you decide what, if anything, you need—and how to take it safely.

At Southwest General, we’re here to support your health from every angle—including helping you make smart, informed choices about supplements and nutrition.