The Truth About Supplements

(And Why Most People Don’t Need Them)

Supplements have become a huge part of wellness culture, but most people don’t realize how unregulated and misleading this industry actually is. More than 80 percent of supplements do not do what they claim, contain inconsistent amounts of active ingredients, or include substances that are not listed on the label. Unlike medications, supplements do not have to prove they are safe or effective before being sold.

Because supplements are marketed as “natural,” “clean,” or “plant based,” people often assume they are harmless. In reality, supplement related liver and kidney injuries have been rising in the United States. The CDC and FDA have reported increased hospitalizations linked to fat burners, detox blends, herbal powders, and products marketed as everyday wellness “boosters.” Many people who experienced liver damage were taking supplements they genuinely believed were safe.

How Supplements Are Marketed

A major part of the problem is how supplements are sold and promoted.

Magnesium is often marketed as a universal solution for sleep or anxiety, even though it can be dangerous for people with kidney issues. Turmeric is labeled as “natural,” yet high doses or certain forms can interact with blood thinners and other medications. Vitamin D is essential, but it is far more toxic than many of the “chemicals” people fear online. Influencers casually recommending 10,000 IU per day often ignore the fact that excess vitamin D can cause dangerously high calcium levels, kidney stones, and kidney damage.

The same pattern shows up across many supplements that sound completely safe. High dose vitamin A can quickly become toxic and damage the liver. Green tea extract, commonly found in fat burners, has been linked to liver injury even at typical doses. Niacin can cause flushing and liver strain. Iron is dangerous when taken without deficiency. Zinc and high dose vitamin C can cause imbalances or kidney issues. Iodine can worsen thyroid problems. Herbs like ashwagandha, berberine, and kava, all marketed as “natural” stress or metabolism support, carry real risks for liver function, blood sugar regulation, and medication interactions.

Even St. John’s Wort, often marketed as a harmless plant based mood support, can interfere with antidepressants, anxiety medications, birth control, blood thinners, and heart medications. It is one of the most drug interactive supplements sold today.

Why People Turn to Supplements

Many symptoms people try to “fix” with supplements, such as bloating, fatigue, irritability, cravings, low energy, and poor digestion, are often caused by something much simpler. Common underlying causes include low fiber intake, under eating, dehydration, sleep debt, chronic stress, hormonal fluctuations, or normal digestive variation.

These are not problems solved with powders, capsules, or drops.

What most people actually need is consistent nutrition, enough calories and protein, fiber, hydration, sleep, balanced meals, and stress management. These foundational habits are not exciting or marketable, but they matter far more than supplements.

When Supplements Can Be Helpful

This does not mean supplements never have a place. They absolutely can help in specific situations.

People who may genuinely benefit from supplements include those with confirmed deficiencies, such as iron, vitamin B12, or vitamin D, individuals with diagnosed medical conditions, people taking medications that affect nutrient absorption or status, or those with medically necessary dietary restrictions due to allergies, intolerances, malabsorption, or conditions that limit what they can safely eat.

In these cases, supplements should be used with guidance from a qualified healthcare provider, not influencers or salespeople.

Who Usually Does Not Need Supplements

Most healthy adults eating a varied diet do not need supplements. People who have not been tested for deficiencies do not need them. Anyone taking products simply because they saw them on TikTok or because a trainer casually recommended them is unlikely to benefit.

More is not better. “Natural” does not mean safe. And no supplement can replace adequate calories, protein, fiber, hydration, movement, sleep, and stress management.

What Matters

Supplements can be useful in the right circumstances, but the wellness industry has turned them into catch all solutions for problems they are not designed to fix. Before taking anything, it is worth asking whether there is a true need or whether the decision is being driven by marketing.

Your body needs habits, not hype. Your health deserves better than unregulated products sold with buzzwords.