The answer depends entirely on which supplements, why you're taking them, and what you're comparing against. Some supplements are backed by solid evidence. Others are expensive urine. Here's how to tell the difference.
When Supplements Are Genuinely Good
Addressing documented deficiencies - Vitamin D: Most people are low, supplementation helps - B12: Essential for vegans, vegetarians, older adults - Iron: If you're actually deficient (get tested first)
Covering dietary gaps - Omega-3s if you don't eat fatty fish - Magnesium if your diet is low in leafy greens and nuts
Specific life stages - Folate during pregnancy - Calcium/D for postmenopausal women - B12 for older adults with reduced absorption
When Supplements Don't Help
If you're not deficient - Taking more of something you already have enough of doesn't help and may hurt.
As a substitute for food - Nutrients from food come with fiber, phytochemicals, and synergistic compounds supplements can't replicate.
For conditions they don't address - A vitamin won't fix a lifestyle problem.
Low-quality products - Underdosed, contaminated, or mislabeled supplements are money wasted.
The "It Depends" Category
Many supplements have context-dependent benefits:
Creatine - Great for athletes and resistance training. Less relevant if you're sedentary.
Probiotics - Helpful after antibiotics or with certain digestive issues. Questionable for "general health."
Adaptogens - May help with stress, but lifestyle matters more.
Protein powder - Useful if you struggle to get enough protein from food. Unnecessary if you don't.
The Bottom Line
Supplements can be good for you when: - They address an actual need or deficiency - They're high quality from reputable sources - They're used as directed - They're part of an overall healthy lifestyle
Supplements are not good for you when: - You're just taking them "to be safe" - They replace efforts to eat well - You're megadosing without reason - You're buying sketchy products from unknown sources