Which dietary supplements are best

Fortunately, there are several third-party groups, such as U. A personal note on my recommendations written above. As a dietitian, I am careful to recommend supplements. In writing this article, I spent time reviewing the most current clinical research on various popular supplements, looking at multiple products and brands, and consulting with trusted peers in dietetics.

I believe the supplements in the round-up are made by trusted brands and are composed of high-quality ingredients. Get nutrition tips and advice to make healthy eating easier. Deckelbaum RJ, Torrejon C. J Nutr. National Institutes of Health. Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Updated September 25, Iron: Fact Sheet for Health Professionals. Updated February 28, Soluble and insoluble fiber. Updated November 3, Clin Pract. Segers ME, Lebeer S.

Towards a better understanding of Lactobacillus rhamnosus GG --host interactions. Microb Cell Fact. Updated October 9, Efficacy of vitamin c supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review.

Orthopaedic Journal of Sports Medicine. Vitamin D toxicity resulting from overzealous correction of vitamin D deficiency. Clin Endocrinol. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification.

I Accept Show Purposes. Learn about our editorial process. Learn about our Medical Review Board. Fact checked by Emily Swaim. Even with all these safeguards, problems still occur, prompting the FDA to withdraw many medications and to require strong warning labels on others.

The Dietary Supplement Health and Education Act restricts the FDA's ability to regulate products marketed as "dietary supplements," even though most people buy them for health, not nutrition. Manufacturers can sell these products without submitting evidence of their purity, potency, safety, or efficacy. For most claims made on product labels, the law does not require evidence that the claim is accurate or truthful.

In fact, the FDA's first opportunity to weigh in comes only after a product is marketed, when it can take action against products that are adulterated, misbranded, or likely to produce injury or illness. Since nearly all supplements are used without medical supervision or monitoring, most of the estimated 50, adverse reactions that occur in the United States each year go unreported.

If a supplement's label or ads won't give you reliable information, how can you find out if a supplement can help — or, for that matter, hurt? Although it's a slow process, careful, objective medical studies provide the guidance that counts. In most cases, scientific investigations of supplements start with simple observational studies, in which researchers compare the health status of folks who take a particular supplement with the health of people who don't take the supplement.

It's an important effort, but the results don't always hold up. So the next step is to conduct randomized clinical trials, in which volunteers are assigned by lot to take either the supplement or an identical-looking placebo "dummy pill" while researchers track their health. In the best studies, neither the volunteers nor the researchers know who is getting the real thing until the code is broken at the end of the trial.

Everyone wants to know if supplements can help. It's a good question. Here's where we stand today — but you should keep an eye out for new results, since recommendations will change as scientific studies trickle in. Unfortunately, in most cases, the studies have failed to confirm our hopes, though there are exceptions. Many people take supplements in the belief that they will preserve health or ward off illness; many others use supplements in an attempt to treat specific conditions that have already developed.

We'll have a look at popular supplements in both categories, starting with preventive supplements used principally by healthy people. Vitamin D. In addition, unlike drugs, the U. In other words, the regulation of dietary supplements is much less strict than it is for prescription or OTC drugs. More than 31 percent of those sales take place in the United States.

Used properly, some supplements may improve your health, but others can be ineffective or even harmful. For example, Tufts University research published April 9, , in the journal Annals of Internal Medicine linked daily doses of more than 1, milligrams mg of calcium to a higher risk of death from cancer.

Furthermore, the data showed that people who took in adequate amounts of magnesium, zinc, and vitamins A and K had a lower risk of death — but only if they got those nutrients from food rather than supplements. Chan School of Public Health. Very few supplements have shown to be of benefit," says Dr. And, she says, many carry unsubstantiated health claims. National Institutes of Health NIH fact sheets can provide detailed information on the benefits and risks of individual vitamins and minerals , as well as herbal supplements.

Highlighted here are seven supplements that you should take carefully, if at all. Vitamin D promotes calcium absorption in the body, and getting enough is central to health and well-being , offering the promise of protecting bones and preventing bone diseases like osteoporosis. Also, as the Centers for Disease Control and Prevention CDC notes , our bodies make vitamin D when bare skin is exposed to sunlight, but increased time spent indoors and widespread use of sunblock has minimized the amount of vitamin D many of us get from sun exposure.

But enthusiasm for vitamin D supplements is outpacing the evidence. As it turns out, when healthy women take low doses of vitamin D up to international units, or IU it does not necessarily prevent them from breaking bones, according to a U. And taking high doses is not a good option. It may also raise the risk of heart attack and stroke. If you buy through links on this page, we may earn a small commission. In fact, some brands are pumped full of fillers, additives, and unhealthy ingredients that can do more harm than good when it comes to your health.

We chose the following vitamins based on safety, nutritional value, user ratings, dietitian recommendation, and pricing. They provide personalized recommendations for specific products based on your needs and health goals that are determined using the interactive quiz on their website. After creating your tailored plan, you can sign up for a subscription to have supplements shipped to you automatically for extra convenience.

They offer a range of vitamins, minerals, and powdered supplements, including several varieties of collagen. As the most abundant protein in the body, collagen plays a central role in skin, bone, and joint health. They provide detailed information on the sourcing of each nutrient for full transparency, including the supplier and specific form of each micronutrient.

Ritual offers a variety of products for different life stages, including a line of multivitamins specifically for kids and teens. For example, they have multivitamins formulated for teen girls and boys, that include essential nutrients like omega-3 fatty acids, vitamin A, vitamin D, and vitamin B Their Multivitamin for Teen Girls also includes iron, which can help protect against iron-deficiency anemia and support healthy red blood cell production.

Be sure to use products only as directed and talk with your pediatrician before starting supplementation if you have any concerns. They offer a wide array of products that you can filter based on specific health concerns, including digestion, bone health, weight loss, sleep, and immunity. Each product includes detailed information on the ingredients it contains and the research that supports its health benefits.

All subscriptions also provide free, unlimited consultations with their team of nutritionists for personalized health advice. Dosage recommendations can vary depending on the specific products in your plan, so be sure to read the instructions carefully and use only as directed.

One of their most popular products designed to help promote hair growth is the Vegan Biotin supplement, which is free of artificial colors, flavorings, and chemical preservatives. Although research on the effects of biotin on hair growth has turned up conflicting findings, some studies have found that using a biotin supplement can help improve hair growth in women with hair loss. Each Amazon Elements product comes with a Quick Response QR code that can be scanned to access detailed information about the purity, quality, and potency of the product.

The manufacturer recommends taking one 5,mcg capsule daily to support hair health. The company manufactures a range of products, including probiotics designed to help support better digestive health.

Probiotics are a type of bacteria found in the gut that has been linked to a long list of health benefits, including improved immune function, enhanced digestion , and lower cholesterol levels. Klean Probiotic, in particular, is formulated with a blend of eight specific strains of probiotics and free of fillers and additives.

For best results, take one capsule daily with food or use as directed by your healthcare practitioner. It offers vitamin D3 supplements in doses ranging from —5, IU, depending on your nutritional needs. Supplements are available in gummy, tablet, and liquid softgel form to suit your personal preferences.

In addition to increasing calcium absorption, vitamin D may help improve blood sugar management, immune function, heart health, and more. Be sure to consult with a healthcare professional to determine the right dosage for you and take capsules with food to increase absorption in the body.

In fact, their vitamin B12 supplements have been verified by the USP to ensure purity and potency.