Supplements: Helpful Tools or Health Hazards?
A Dietitian’s Perspective on Safe Supplementation
In today’s health-conscious culture, it’s nearly impossible to avoid the chatter about supplements. Whether it’s the influencer promoting a daily pill pack or the fitness guru advocating a “biohacked” stack of powders and potions, supplements are now a staple of modern wellness routines. As a registered dietitian, I believe in the power of science-backed nutrition—and that includes an honest look at when, how, and why supplements should (or shouldn’t) play a role in your health.
Let’s start with a bold but important truth: for most people, supplements should not be your first line of defense. A well-rounded, nutrient-dense diet will always outperform a cabinet full of pills when it comes to long-term health, energy, and disease prevention. Real food offers not only vitamins and minerals but also thousands of phytochemicals, fibers, and synergistic compounds that supplements simply can’t replicate.
But life is rarely perfect—and neither are our diets. That’s where supplements can help fill specific, intentional gaps, especially during periods of increased need or when bloodwork reveals a deficiency. Unfortunately, many people skip the food-first approach and leap straight into over-supplementation, sometimes to dangerous effect.
When Are Supplements Actually Necessary?
There are a handful of situations where supplements can be truly beneficial—and in some cases, necessary. As a dietitian, I typically consider supplementation appropriate in the following scenarios:
Identified Deficiencies: If bloodwork shows you’re low in something—like iron, vitamin D, or B12—targeted supplementation, under guidance, can help restore balance.
Life Stage Needs: Pregnant individuals, aging adults, and adolescents have unique nutritional demands that sometimes require additional support.
Dietary Limitations: Vegans, vegetarians, those with food allergies or intolerances, or individuals following medically necessary restrictive diets may have a harder time getting certain nutrients from food alone.
High Physical Demand: Athletes, frequent exercisers, or those recovering from illness or injury may benefit from specific support like protein powders or creatine.
Limited Sun Exposure: If you live in northern climates or have darker skin, you may be chronically low in vitamin D, even with a good diet.
When used thoughtfully, supplements can support healing, optimize health, and help you meet your goals more efficiently. But the key here is thoughtfully.
The Dangers of Biohacking and Over-Supplementing
While the wellness industry markets supplements as quick fixes or miracle cures, many people don’t realize that they can also carry serious risks. One of the most concerning is liver injury, which has been increasingly linked to excessive supplement use. The liver is the body’s primary detox organ—and when overwhelmed by high doses of herbal extracts, fat-soluble vitamins, or synthetic nutrients, it can become damaged over time.
In fact, the National Institutes of Health has documented hundreds of cases of drug-induced liver injury (DILI) stemming not from medications, but from over-the-counter supplements. Some of the most common offenders include high-dose green tea extract, vitamin A, and bodybuilding supplements laced with unregulated additives.
And yet, many well-meaning consumers are taking 5, 10, or even 15 supplements daily, believing more is better. Unfortunately, without professional guidance or testing, this can result in nutrient imbalances, hormonal disruptions, and organ strain—the very opposite of health optimization.
Short-Term Phases, Not Forever Plans
One of the most responsible ways to use supplements is to think of them as short-term tools, not lifelong commitments. For example, if you’re recovering from iron deficiency anemia, an iron supplement for 2–3 months may be essential—but continuing indefinitely without follow-up labs could do more harm than good.
The same goes for things like zinc, magnesium, or high-dose vitamin C. When taken strategically, they can assist during stress, illness recovery, or immune support. But taking them “just because” can throw off your body’s natural balance and even reduce absorption of other critical nutrients.
Instead of a “more is better” mindset, I encourage a phase-based approach to supplementation:
Evaluate your current diet. Are there obvious gaps?
Check your labs. Work with your healthcare provider or dietitian to assess for deficiencies.
Use supplements to correct or support, then wean off or reassess every few months.
Cycle in and out of targeted supplements depending on your season of life, activity level, or health needs.
My Supplement Shortlist: Less is More
As a practitioner who prioritizes food-first, I keep my own recommendations simple, evidence-based, and rooted in practical need. Here are the few supplements I consistently recommend when appropriate:
1. Protein Powder
Whether you're trying to build muscle, meet higher protein goals, or simply need convenience, protein powders (especially whey isolate or high-quality plant-based blends) can help fill a dietary gap without the guesswork.
2. Creatine Monohydrate
Creatine isn’t just for bodybuilders. This well-researched compound supports muscle strength, recovery, and even brain health. A small, daily dose (typically 3-5g) is safe and beneficial for most adults who engage in regular exercise.
3. A Quality Multivitamin
Think of this as insurance—not a cure-all. A multivitamin with no megadoses can help round out your intake on days your diet isn’t perfect. Look for options that are third-party tested and free from unnecessary fillers.
4. EPA/DHA (Fish Oil or Algae Oil)
These omega-3 fatty acids support heart, brain, and joint health and are often underconsumed, especially by those who don’t eat fatty fish weekly. A high-quality supplement (preferably triglyceride form) can help maintain optimal levels.
5. Vitamin B12 (for Vegans/Vegetarians)
Plant-based diets often fall short in B12, which is essential for nerve health and energy metabolism. A weekly or daily supplement is a must for those not consuming animal products.
6. Vitamin D3 (Especially for Darker Skinned Individuals)
Melanin reduces the skin’s ability to synthesize vitamin D from sunlight. For people with darker skin tones living in areas with low sun exposure, a supplement may be necessary year-round to prevent deficiency.
Final Thoughts: Start with the Plate, Not the Pill
Supplements are not inherently bad—but they’re also not inherently good. They’re tools. And like any tool, they need to be used with skill and purpose. As a registered dietitian, my job isn’t to sell you products—it’s to help you build a strong nutritional foundation, rooted in real food, that supports sustainable health.
Before you buy your next bottle of gummies or scoop of powder, ask yourself:
What am I hoping to achieve?
Is there a dietary change I could make first?
Have I had labs done recently to justify this?
Do I truly understand what this supplement does?
Your body doesn’t need a dozen supplements to thrive—it needs nourishment, consistency, and the occasional support when life gets messy. Choose wisely, and remember: your plate is always the best place to start.
