Supplements - are they the right option for you?
Have you recently seen an ad or heard a celebrity or influencer recommending a supplement to help you achieve a healthier you? Supplements are becoming increasingly popular, and the industry continues to grow. In 2023, the market for supplements was 192.65 billion USD [1]. The market is expected to grow to 327.42 billion USD in 2030.
While supplements are gaining popularity, they are not always the first thing that comes to a dietitian's mind when describing a healthy diet. A "food first" approach that helps a client include more healthy food choices such as dark leafy greens, lean protein and whole grains is usually encouraged over supplementation. Whole foods are rich in many additional nutrients which are not formulated into supplements.
However, in some situations, dietary supplements may be considered in addition to a healthy diet. Supplements do not need to be avoided entirely, and there will be situations where supplements may be beneficial. Situations such as deficiencies or having an alternative source to help meet one's nutritional needs may mean that a dietary supplement may be considered.
Now the question is, should you take a supplement? Is there a particular option that fits you?
Whether one should take a supplement will differ on various factors. These factors may depend on dietary habits, individual nutrient requirements and health conditions. Individual factors such as age and sex can help determine needs in some instances. Certain health conditions may increase needs, such as those who may be deficient in certain micronutrients. Additionally, dietary habits may also influence the decision to consider a supplement. For example, protein supplements may be added to the diet for those who may not be consuming enough through food.
As these factors are specific to each individual, it is best to speak with a health professional, such as a physician or a registered dietitian, to help you determine whether a supplement is actually needed. Additional tests, such as those through blood work, may be ordered by your health care team.
Supplements can play a supportive or complementary role to ensure adequate nutrition. If possible, the focus should still be on obtaining the required nutrients from food. When it comes to choosing a supplement, there are a few things to consider, such as the following:
What does the science say?
It is important to consider what the current literature says. Research with supplements is always ongoing and evolving, and whether the evidence indicates that they are beneficial and in which groups of the population are constantly being updated. Knowing or discussing with a health professional will help you gain better insight if a supplement is needed or beneficial for you.
What does the science say?
It is important to consider what the current literature says. Research with supplements is always ongoing and evolving, and whether the evidence indicates that they are beneficial and in which groups of the population are constantly being updated. Knowing or discussing with a health professional will help you gain better insight if a supplement is needed or beneficial for you.
Does the product have a label for quality assurance?
Look for products where there are labels indicating third-party testing. Some products will contain labels indicating additional testing that helps verify products contain the labelled product and not any ingredients that may be harmful [2]. Products with labels such as NSF International, US Pharmacopeia, Underwriters Laboratory or Consumer Lab seals indicate good manufacturing practices or testing [2, 3].
Side Effects & Interactions
Consider the side effects of taking supplements. For some individuals, and at certain high levels of supplement intake, some individuals may experience side effects.
It is also important to consider that supplements may interact in an undesirable way with one another, as well as with medications you may be prescribed. For example, pairing certain supplements may increase or decrease their absorption, or mask deficiency of other vitamins.
In particular, if you are taking any medication, it is important to discuss with your physician and/or a pharmacist when discussing possible interactions between supplements and medications as there is a possibility of interactions and unintended side effects.
When it comes to supplements, it is not necessarily bad or good. They are a good option to have when needed. However, it is important to look into whether it is right for you based on individual factors and discussion with your healthcare provider/team.
Written by: Kristie Pun, MHSc, RD
Reviewed by: Cheryl Ching, MSc, RD and Pauline Bakowski, MHSc, RD
Publication Date: January 31, 2025
Updated: February 2, 2025
Disclaimer: Our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.
References
Grand View Research. U.S. Nutritional Supplements Market Size, Share & Trends Analysis Report by Product (Sports Nutrition, Fat Burners, Dietary Supplements, Functional Foods & Beverages), By Consumer Group, By Formulation, By Sales Channel, By Application, And Segment Forecasts, 2025 - 2030 Report Summary [Internet]. Grand View Research, Inc. Grand View Research, Inc.; 2025 [cited 2025 Jan 30]. Available from: https://www.grandviewresearch.com/industry-analysis/us-nutritional-supplements-market-report
Watson S. How to Evaluate Vitamins and Supplements. WebMD [Internet]. 2023 Aug 2 [cited 2025 Jan 30]; Available from: https://www.webmd.com/diet/how-to-evaluate-vitamins-supplements
Janzen J. Dietitians of Canada - Join one of the largest communities of dietitians in the world [Internet]. Dietitians.ca. Dietitians of Canada; 2017 [cited 2025 Jan 30]. Available from: https://www.dietitians.ca/About/Blog/Do-You-Know-How-to-Choose-Recommend-a-Safe-and-Qua
