Supplements: Should You Really Be Taking Them?

Walk into any pharmacy or health-food store and you’ll see shelves of pills, powders, and gummies claiming to boost energy, burn fat, “detox,” or balance your hormones. With so many promises, it’s easy to wonder which, if any, are worth your time or money.

The truth? While some supplements can be genuinely helpful, most people don’t need them. Many popular products offer little more than expensive urine—nutrients your body didn’t need and simply flushed away! At worst, some supplements can cause serious harm, in fact cases of supplement-induced liver injury have risen sharply in recent years as more supplements flood the market.

This handout will help you:

• Understand when supplements can be useful or necessary
• Recognize red flags and choose safe products
• Decide whether a supplement is truly helping you

When Supplements Can Help

Supplements can be valuable tools, but they’re just that: tools to fill gaps, not replacements for balanced eating.

You may benefit from a supplement if you:

• Have a confirmed vitamin or mineral deficiency
• Have had bariatric surgery or a condition affecting absorption
• Follow a vegan diet or have very limited intake
• Take medications that interfere with nutrient levels (your doctor will let you know if this applies)
• Are pregnant or planning pregnancy — prenatal vitamins and folic acid are essential
• Live in Canada! Vitamin D 400 IU daily is recommended for most adults over 50, especially in winter

These are best chosen with guidance from your healthcare team as some supplements can cause stomach upset or interact with medications. If remembering or tolerating supplements is tough,speak with your dietitian to experiment with strategies to make taking them easier!

Beyond Vitamins

Herbal or “natural” products are often promoted for joint health, blood sugar, or memory. The evidence for most of these is low grade (weak) or inconsistent, meaning studies are small, short, or poorly designed.

If a low-risk product doesn’t interact with medications and you feel it helps, it’s reasonable to continue, but always share what you’re taking with your healthcare team. Even seemingly harmless supplements can affect test results or treatments (for example, creatine can raise a lab value that mimics kidney problems without actually harming the kidneys).

Protein powders and fibre supplements fit in the same category: they can be helpful when appetite, medical needs or lifestyle factors make food intake tricky, but if you don’t have a gap in your diet, you probably don’t need them.

When Supplements Put you at risk

If you eat a varied diet, most supplements add no benefit. And more isn’t always better, high doses of certain nutrients can be toxic. Supplement safety checks are limited. Some products contain undeclared ingredients or contaminants, and others can interfere with medications or worsen health conditions.

Remember: “natural” doesn’t always mean safe — arsenic and poison ivy are natural too!

Common Red Flags

• Promises of quick weight loss, “detoxification,” or boosted metabolism
• Sold through multi-level marketing programs
• Lacks clear ingredient list and third-party certification

High-Risk Products to Avoid Green tea extract (in high doses), kava, kratom, bodybuilding or weight-loss supplements containing steroids, stimulants, or “fat burners.” are all well known to carry significant heath risks.

Choosing a Safe Supplement

If you’re considering taking a supplement, use this checklist to make an informed choice:

1. Confirm you need it. Ask your dietitian or doctor, “Do I have a deficiency or reason to take this?”
2. Check for quality assurance. Look for third-party certification (USP, NSF, ConsumerLab) or a Health Canada Natural Product Number (NPN) This means it meets strict safety and quality standards, each batch is tested for contaminants, ingredients and cautions are clearly listed, and it’s made in an approved facility.
3. Review the ingredients. Avoid vague “proprietary/ optimal blends” or formulas promising extreme results.
4. Watch for interactions. Always mention supplements when reviewing your medications or lab results
5. Track your results. After a few months, ask yourself if this is helping. If not, it’s probably not worth continuing.

The Best Investment in Your Health

The strongest research shows that lasting health improvements come from daily habits, not supplements. If you have time, energy, or money to invest, you’ll get far better returns by focusing on:

• Adding an extra serving of fruit or vegetables each day
• Including a protein-rich food (like yogurt, beans, or fish) at each meal
• Moving your body regularly—find activities you actually enjoy
• Prioritizing sleep and managing stress

These habits do more for your energy, immunity, and long-term health than any pill or powder ever could.

Disclaimer

This handout is for general education and does not replace individual medical or nutrition advice. Always discuss supplement use with your dietitian, pharmacist, or doctor. If you want to talk about supplements in more detail ask your Constant Health Dietitian.

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