Not all supplements should be taken forever. Some fix temporary deficiencies. Others aren't working. Here's how to know when to stop.
You're Experiencing Side Effects
Stop immediately and reassess if you notice:
- Digestive issues (nausea, diarrhea, stomach pain) - Skin reactions (rash, itching) - Headaches that correlate with supplement timing - Unusual heart palpitations - Interaction effects with medications - Any symptom that appeared after starting a new supplement
Some side effects are dose-related. You might be able to reduce dose instead of stopping completely. But persistent side effects mean it's not right for you.
Your Deficiency Is Corrected
If you started a supplement to fix a deficiency, retest after 3-6 months.
Examples: - Vitamin D: Once blood levels are 40-60 ng/mL, you may need a maintenance dose, not the loading dose - Iron: Once ferritin is optimized, stop unless you have ongoing needs (heavy periods, etc.) - B12: If levels have normalized and absorption is normal, reduce to maintenance
Don't assume forever: "I take this because I was deficient 5 years ago" isn't a good reason if you've never rechecked.
It's Not Working
Give supplements reasonable time (varies by type), then evaluate:
Quick-acting supplements (days to weeks): - Caffeine, melatonin, electrolytes - If you don't notice effects quickly, it's probably not working for you
Medium-term supplements (4-8 weeks): - Ashwagandha, magnesium (for sleep), creatine (full saturation) - Evaluate after 6-8 weeks of consistent use
Long-term supplements (months): - Vitamin D, collagen, omega-3s (for inflammation) - May take 2-3 months to evaluate properly
If nothing changes after appropriate time at proper doses, you're probably wasting money.
You Have No Clear Reason to Take It
Ask yourself:
- Why did I start this? - Do I have evidence I need it? (blood work, dietary gap, specific condition) - What am I expecting it to do? - Is there evidence it does that thing?
"Just in case" isn't a good reason. Neither is "I've always taken it" or "my friend recommended it."
Every supplement should have a specific purpose. If you can't articulate why you're taking something, that's a sign to reconsider.
Before Surgery or Medical Procedures
Stop these 1-2 weeks before surgery:
- Fish oil / omega-3s (bleeding risk) - Vitamin E (bleeding risk) - Garlic supplements (bleeding risk) - Ginkgo biloba (bleeding risk) - St. John's Wort (anesthesia interactions)
Always tell your surgeon about everything you take. They'll advise on what to stop and when.
The Bottom Line
Supplements should be purposeful, not permanent defaults. Regularly audit what you're taking and why. If something isn't serving a clear purpose or isn't working, stop.