The supplement market promises everything from better sleep to stronger muscles, but nutritionists say most people do not need a vast collection of pills.
Instead, experts at the Good Housekeeping Institute Nutrition Lab have identified five supplements that can actually benefit health when used correctly.
While a balanced diet, exercise and a healthy lifestyle remain the most important factors for well-being, the experts said extensively studied supplements can cover genuine nutritional needs that are difficult to meet through food alone.
Any supplement regime should be tailored to individual needs and discussed with a health professional. The five supplements highlighted by the Nutrition Lab are creatine, vitamin D, omega-3 fatty acids, collagen and multivitamins.
Creatine for muscle and strength
Creatine is one of the most thoroughly researched dietary supplements, with strong scientific evidence supporting its ability to improve strength, power and muscle growth when combined with resistance training.
While often associated with bodybuilders and professional athletes, the nutritionists said creatine can be useful for anyone looking to support their muscle health.
Promising research also indicates that creatine may offer benefits for women's health across different life stages, from reproductive years through to menopause and beyond.
The supplement is also simple, with most products containing only creatine monohydrate rather than a complex blend of ingredients. The experts said it is a reasonable addition to a daily routine for most healthy adults.
Vitamin D for bone health
Vitamin D, which acts similarly to a hormone in the body, is one of the few supplements nutritionists frequently recommend, though they stressed it should only be taken when there is a genuine need.
The active form of vitamin D regulates calcium absorption and supports bone health. While it can be obtained from certain foods and synthesized by the body when skin is exposed to sunlight, nearly half of the global population has inadequate levels or a deficiency.
Factors including age, diet, skin pigmentation, geographic location and sun exposure all affect vitamin D levels. The experts advised using blood tests to determine if a supplement is necessary and to establish the correct dose.
Because vitamin D is fat-soluble, it is stored in the body's tissues. The nutritionists warned that taking excessive amounts without a specific medical reason can cause health problems.
Omega-3 fatty acids for the heart
Omega-3 supplements are worth considering for people who do not regularly eat fatty fish, such as salmon, sardines, anchovies or herring.
The omega-3 fatty acids EPA and DHA have been widely studied for their role in cardiovascular health and their ability to lower triglyceride levels.
While experts prefer people to get their omega-3s from food, they noted that a supplement makes sense for those who do not eat fatty fish at least twice a week.
The quality of the product is particularly important because fish oils can oxidize. Consumers were advised to choose reliable manufacturers and products that have undergone quality testing.
Collagen for connective tissue
Collagen, the most abundant protein in the human body, is currently one of the most popular supplements for supporting skin, hair, nails and joints.
The nutritionists explained that the type of collagen matters. Type I collagen is typically used in supplements targeting skin, hair, nails and connective tissue. Type II collagen is found in cartilage and is most often linked to joint health.
Many supplements use hydrolyzed collagen peptides, which are broken down to make them easier for the body to digest. Other forms, such as undenatured type II collagen, have been studied specifically for joint health.
However, the experts cautioned that collagen is not a magic powder and cannot replace a proper diet. The body still requires adequate overall protein intake, a balanced diet, resistance training and healthy habits to support collagen production.
Because it lacks all the essential amino acids, collagen is not a complete protein and should not be used as a substitute for high-quality protein foods.
Multivitamins as a nutritional safety net
While not everyone needs a multivitamin, the supplements can act as a nutritional safety net for people with dietary gaps.
This includes individuals with limited food variety, those following restrictive diets, or people in specific life stages that make it harder to meet their nutritional needs.
Recent research has also linked the regular use of multivitamins to healthy aging.
However, the nutritionists warned that a pill cannot compensate for neglecting a healthy lifestyle, and providing larger quantities of nutrients does not automatically equate to better health.
They recommended choosing multivitamins designed to fill specific dietary gaps, rather than products containing excessive amounts of every vitamin and mineral.
Ultimately, the experts concluded that supplements should be used for a specific reason, backed by scientific data, and tailored to an individual's unique health needs.
