If you have a pulse and watch content with ads, chances are you’ve thought about taking a supplement. Who wouldn’t want something that melts fat, eliminates joint pain, boosts your brain function, increases your sex drive, or shrinks your prostate— without a prescription! The promises sound so good. The user testimonials are so convincing. Too good to be true? Almost always! 

The supplement industry is a $50 billion behemoth built on hope, vague claims, and a distinct lack of oversight. Let’s break down why supplements are rarely the magical health boosters they claim to be and how to find the right ones if you really need them.

1. The Food and Drug Administration (FDA) Is Basically Hands-Off

The FDA does not have the authority to review dietary supplement products for safety and effectiveness before they are marketed. That means unlike prescription drugs, supplements aren’t required to prove they’re effective (or even safe) before hitting the shelves. The FDA never weighs in on efficacy when it comes to supplements. As for safety, it only steps in if there are reports of harm, which is not the optimal time to pay attention. Not only is that “miracle” supplement likely to be more snake oil than science, but we also only find out a supplement is harmful after it has harmed someone! 

2. The Claims Are…Creative

While the FDA is hands-off, the Federal Trade Commission (FTC) presumably pays attention to product labels thanks to a Fair Packaging and Labeling Act passed in 1967. This is why most supplements in health food or vitamin stores don’t state their intended benefits on the bottle. Instead, they’re strategically placed in sections like “Weight Loss” or “Brain Health.” This is because any health claims printed on packaging must be FDA-approved. However, as we’ve learned, the FDA doesn’t evaluate supplement health claims. 

This is why products marketed to consumers—like Neuriva and Prevagen for brain-boosting, Cold-Eeze and Zicam for shortening colds, or Emergen-C and Airborne for immunity—must include disclaimer messages such as, “This product has not been evaluated by the Food and Drug Administration for safety or efficacy. The FDA is not aware of scientific evidence supporting these claims.” Manufacturers work hard to make these disclaimers as inconspicuous as possible while using vague yet hopeful terms like “Brain Health,” “Immunity Booster,” or “Cold and Flu Remedy.” But the fine print essentially admits, “There is no evidence that what you’re reading on the package is actually true.” 

 3. Research? What Research?

The reason there is no evidence is that most supplements make big promises without solid research (or any research) backing them up. How is this possible? Well, there are tons of studies showing which commonly ingested vitamins and minerals fuel which bodily functions. But that doesn’t mean that putting a bunch of them together in a pill will make those functions perform better.  

For example, calcium is a key component of our bones, but after years of research—and many women taking daily calcium supplements to “prevent” osteoporosis—it turns out that calcium pills have little to no effect on bone strength. In fact, excessive calcium can increase the risk of kidney stones and colon polyps. So, we know it has some effect—but not the one we expect. Many supplement labels are also required to include disclaimers, such as stating that the product does not diagnose, cure, or prevent any illness or condition. With all these disclaimers, it’s easy to question why we’re taking them in the first place. 

4. Vitamins vs. Other Supplements

It’s important to make the distinction between supplements containing vitamins our bodies need and concoctions claiming unproven health benefits. Vitamin supplements (like D, B12, and iron) can help replace actual nutrient deficiencies. Meanwhile, herbal and specialty supplements (like ginseng, ashwagandha, or turmeric) operate in the “maybe it helps, maybe it’s a placebo” zone. 

5. Are There Vitamins in Your Vitamins?

Because supplements are unregulated, it is sometimes hard to tell if the amount of a vitamin or mineral listed on the label has actually found its way into the tablet or capsule. The FDA has established Good Manufacturing Practices (GMPs) that companies are supposed to follow to help ensure the identity, purity, strength, and composition of their dietary supplements. These GMPs are designed to “reduce the chance of contamination or improper packaging and labeling of a product.” However, there is not a ton of oversight to see whether companies are following those protocols, leaving the industry to engage in a type of honor system.  

There are tons of fillers in vitamins and other supplements, making it challenging to find a brand with clean manufacturing, a high ingredient-to-filler ratio, and accurate labeling. Fortunately, several independent organizations conduct quality testing and allow products that pass these tests to display a seal of quality assurance. This seal confirms that the product was properly manufactured, contains the listed ingredients, and is free from harmful levels of contaminants—plus, the manufacturer cared enough to invest in testing. Labs that offer quality testing include: 

• ConsumerLab.com 

• NSF International 

• U.S. Pharmacopeia 
   

The NIH reminds us that a seal from these labs has nothing to do with whether or not a supplement is effective. But at least if you see one of those seals, you’ll know that the product contains whatever is listed on their label.  

6. Whole Foods > Pills

Your body absorbs nutrients more efficiently from food than from a capsule. That’s because vitamins and minerals are most potent when consumed as part of whole foods, where they are accompanied by many other beneficial nutrients—like carotenoids, flavonoids, minerals, and antioxidants—that most supplements lack. Plus, food tastes better, is more satisfying, and almost always costs less than a bottle of pills! 😊 

7. Yes, You Can Overdose on Vitamins

More isn’t always better—sometimes it’s just toxic. Fat-soluble vitamins (A, D, E, and K) stick around in your body longer, meaning high doses can build up to dangerous levels. Also, since many grocery store foods are “enriched” with added vitamins, you may be ingesting more than you think. Too much of some vitamins can have serious negative consequences: 

• Vitamin A: Too much can cause dizziness, nausea, liver damage, and in extreme cases, even birth defects. 

• Vitamin D: Excessive amounts can lead to calcium buildup, causing kidney damage. 

• Iron: Necessary for red blood cells but dangerous in high doses, especially for kids. Accidental iron overdoses are a leading cause of poisoning in children. 

• Selenium & Zinc: Too much can cause nausea, nerve damage, and weakened immunity—the opposite of their intended benefits. 
   

Water-soluble vitamins (like C and B vitamins) are generally safer since excess is flushed out in your urine, but mega-doses can still cause problems (e.g., nerve issues from too much B6 or kidney stones from excess vitamin C). 

8. Some Multi-ingredient Supplements Can Be Annoying or Downright Dangerous

• Hidden allergens in many supplements can cause both immediate and delayed reactions. Milk, eggs, soy, wheat, peanuts, tree nuts, and sesame are the most common food allergens, and they can be present in supplements as ingredients or due to cross-contamination during manufacturing. In general, water-soluble vitamins such as vitamins B1 to B9, B12, and C are more likely to cause an immediate reaction. Fat-soluble vitamins, such as vitamins A, D, E, and K, are more likely to cause a delayed reaction of allergic contact dermatitis (ACD), otherwise known as a rash. If you are seeing a medical provider about strange symptoms, don’t forget to list any supplements you are taking. 

• Drug interactions can set you back. Just because something is “natural” doesn’t mean it plays nicely with your less natural prescription medications. Supplements can interfere with blood thinners, blood pressure meds, and even antidepressants. 

• Weight loss and “performance” supplements have been found to contain undisclosed, and sometimes dangerous, ingredients. Even the disclosed ingredients can be dangerous. Two common weight loss supplement ingredients—ephedra and camellia sinensis—are major culprits. Ephedra has caused fatal heart events in young, otherwise healthy individuals. It can also trigger serious circulatory and nervous system problems like increased blood pressure. Camellia sinensis was withdrawn from the market in France and Spain due to reports linking it to liver toxicity. 

9. The “Gut Punch” Effect

Ever popped a multivitamin first thing in the morning and immediately regretted it? Certain supplements, especially iron, zinc, and vitamin C, can cause nausea, stomach pain, or even vomiting when taken on an empty stomach. You can unwittingly make yourself sick for an entire day. If you are taking supplements, always eat first. Some fat-soluble vitamins (A, D, E, K) are much better absorbed with food, preferably food that contains a little fat (hello, avocado toast).

10. Supplements Offer a False Sense of Nutrition Security

Believe it or not, some studies show that people who take supplements often get fewer nutrients from food than those who avoid them. This may be because those who think they’re covering their vitamin needs with supplements tend to be less focused on maintaining a balanced, nutrient-rich diet. This reasoning is flawed, as vitamins from food are far more beneficial than those from supplements. 

The Bottom Line 

Supplements aren’t all bad, but they’re not a shortcut to good health. If you’re considering taking a supplement, talk to a medical provider—ideally someone who doesn’t also sell supplements. 

Stay tuned for next week’s email, where we’ll talk about symptoms of vitamin deficiency and easy ways to get your vitamins from food (without wheatgrass shots and spirulina smoothies).