In an ideal scenario, everyone would receive all the essential nutrients just from their diets, eliminating the need for dietary supplements. However, for many individuals, this isn’t a practical reality. According to the Food and Drug Administration (FDA), approximately 75% of Americans take at least one dietary supplement daily, although not everyone has a recognized deficiency. Always consult with your healthcare provider before starting any new supplement regimen!
Choosing the right supplements can be challenging, especially considering their cost. You might have heard about certain herbs like ashwagandha or reishi mushrooms that may alleviate anxiety, or you might consider taking curcumin for joint discomfort. If you don’t consume cow’s milk and worry about your bone health, you may be eyeing a calcium supplement. But do daily supplements truly provide benefits?
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Supplementation needs can vary significantly among individuals. If you’re uncertain about which supplements are suitable for you, discussing it with your primary healthcare provider is crucial, especially if you’re on prescription medications, as certain supplements can interact negatively.
We spoke with two family medicine doctors to gain insights about what to consider before starting any supplements, including those they personally take themselves!
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Two Supplements Recommended by a Family Medicine Physician
Evgeniia Siiankovskaia/Getty Images
(Evgeniia Siiankovskaia/Getty Images)
When it comes to dietary supplements, Dr. Parth Bhavsar, MD, a family medicine physician and founder of TeleDirectMD, prefers simplicity. He personally takes two supplements: vitamin D and vitamin B12.
“Many people in the U.S. are deficient in vitamin D, especially if they spend more time indoors,” Dr. Bhavsar explains. Unlike other vitamins, vitamin D is not readily available in many foods; sunlight is its primary source.
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Dr. Kathy Nguyen, MD, a family medicine and sports medicine specialist affiliated with Memorial Hermann Medical Group, echoes Dr. Bhavsar’s stance by also taking a vitamin D supplement. “Vitamin D is crucial for bone health and supports immune function,” she states.
As for vitamin B12, Dr. Bhavsar explains that his vegetarian diet necessitates its supplementation, as the vitamin is mainly found in animal-derived foods. “Numerous studies have demonstrated that individuals avoiding animal products can develop vitamin B12 deficiencies, which can occur gradually,” he notes. Insufficient B12 levels can lead to fatigue, cognitive issues, and even depression.
Additional Supplements Endorsed by a Family Medicine Specialist
In addition to her vitamin D intake, Dr. Nguyen also supplements with creatine, collagen, and magnesium. “I highly value creatine for its ability to enhance exercise performance and its significance for brain health, bone strength, joint integrity, and overall muscle recovery,” she shares.
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Dr. Nguyen further explains that collagen is beneficial for those with an active lifestyle, promoting tissue health, including joints, tendons, ligaments, and skin. She clarifies that her collagen supplement serves as an enhancement rather than a substitute for high-quality proteins in her diet.
Regarding magnesium, Dr. Nguyen mentions she uses this supplement to aid in muscle recovery and improve sleep quality.
Determining the Right Supplements for You
Although Dr. Bhavsar and Dr. Nguyen find value in vitamin D and B12, as well as creatine, collagen, and magnesium, this doesn’t imply these supplements are right for you. Individual needs differ immensely. Both doctors emphasize that a nutritious, well-balanced diet is a more effective means of obtaining necessary nutrients than relying solely on supplements.
“Consider a supplement if there is a verified deficiency, an established physical necessity, or if you are at a life stage that shows evidence of benefit,” advises Dr. Bhavsar. For instance, he points out that scientific research has demonstrated the advantages of folic acid supplements for pregnant women and the necessity of vitamin B12 for vegans and vegetarians.
“Think of supplements as enhancements after you’ve optimized fundamental health habits, such as quality sleep, nutrition, hydration, and physical activity. Some scenarios where supplements might be beneficial include athletic performance, recovery requirements, better pregnancy outcomes, and health maintenance as one ages,” Dr. Nguyen explains.
She also notes that medically, supplements can be useful for individuals with a diagnosed vitamin or nutrient deficiency or dietary limitations preventing them from acquiring necessary nutrients through their diet alone.
Factors to Consider When Purchasing Supplements
It’s crucial to recognize that dietary supplements are not regulated by the FDA like prescription drugs are. “The most reliable supplements are typically those that undergo third-party testing,” Dr. Nguyen advises. Consequently, she’s inclined to recommend purchasing only those supplements that are third-party tested and certified by reputable organizations such as NSF or the United States Pharmacopeia (USP).
Dr. Nguyen strongly points out that a supplement labeled as “natural” does not guarantee its safety. “Approach supplements as you would prescribe medications. Incorrect dosing or excessive amounts can be harmful or ineffective,” she cautions.
Moreover, when selecting supplements, consider the dosage. “More is not always better, particularly for fat-soluble vitamins like A, D, E, and K, which can accumulate in the body and may become toxic in high doses,” warns Dr. Bhavsar. Always consult with your healthcare professional or conduct thorough research on safe, appropriate dosage before purchasing any supplement.
Dr. Bhavsar highlights that supplements may also interfere with prescribed medications, reinforcing the importance of discussing any new supplements with your doctor before starting them.
While supplements can be advantageous, both doctors reiterate that a balanced, nutrient-rich diet and healthy lifestyle habits are paramount.
“The essentials of a healthy lifestyle include proper diet, exercise, sleep, and stress management. While supplements can be beneficial for managing deficiencies and specific health issues, they should never replace healthy habits,” concludes Dr. Bhavsar.
No supplement surpasses the importance of a wholesome diet and lifestyle.
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Sources
This story was originally published by Parade on Mar 12, 2026, where it first appeared in the Health & Wellness section. Add Parade as a Preferred Source by clicking here.
