In a perfect world, everyone would get all the nutrients they need through diet and there would be no need for supplements. But for many people, this isn’t realistic. According to the Food and Drug Administration (FDA), 75% of Americans take at least one dietary supplement every day (although not everyone has a known deficiency, so always check with your doctor first!)
It can be hard to know what supplements are right for you and actually worth the money. For example, maybe you’ve heard about certain herbs (like ashwagandha and reishi mushrooms) that help with anxiety, or that curcumin supplements help with achy joints. Or perhaps you’re considering a calcium supplement because you don’t drink cow’s milk and are concerned about your bone health. Will taking supplements every day truly help?
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An individual’s supplementary needs vary greatly, and as noted above, if you have any questions about what you should or shouldn’t be taking, it’s important to talk to your primary health provider. This is especially important if you are taking any prescription medications because some supplements can negatively interfere with them.
We talked to two family medicine doctors about what everyone should keep in mind before taking supplements. They also reveal the supplements that they take themselves!
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2 Supplements Taken by a Family Medicine Doctor
Evgeniia Siiankovskaia/Getty Images
(Evgeniia Siiankovskaia/Getty Images)
When it comes to taking supplements, Dr. Parth Bhavsar, MD, a family medicine physician and founder of TeleDirectMD, says that he prefers to keep it simple. Personally, he takes two supplements: vitamin D and vitamin B12.
“[Many] people in the US are deficient in vitamin D, especially if they spend more of their time indoors,” Dr. Bhavsar says. Unlike other vitamins, vitamin D is not abundantly found in food; the primary source of it is sunlight.
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Dr. Kathy Nguyen, MD, a family medicine and sports medicine specialist with Memorial Hermann Medical Group, says that she also takes a vitamin D supplement. “Vitamin D plays a strong role in bone health and also immune function,” she says.
As for vitamin B12, Dr. Bhavsar says that he takes this supplement because he’s a vegetarian and this is a vitamin primarily found in animal-based foods. “Several studies have proven that individuals who avoid animal products can develop deficiencies of vitamin B12, and it can develop gradually,” he explains. Not getting enough vitamin B12 can lead to fatigue, memory problems and depression.
Other Supplements Recommended by a Family Medicine Specialist
For Dr. Nguyen, in addition to taking a vitamin D supplement, she also supplements with creatine, collagen and magnesium. “I love creatine. It helps with exercise performance but also plays a role in brain health, bone health, joint strength and overall muscle recovery,” she says.
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She adds that collagen is also beneficial for people who live an active lifestyle, helping to support tissue health. “This includes joints, tendons, ligaments and also skin health,” Dr. Nguyen says, adding that her collagen supplement is not a replacement for high-quality proteins in her diet and is more of an enhancement.
As for magnesium, Dr. Nguyen says that she takes this supplement to help with muscle recovery and support sleep quality.
How To Know What Supplements Are Right for You
While taking vitamin D and B12 supplements are right for Dr. Bhavar and Dr. Nguyen’s health benefits from creatine, collagen and magnesium supplements, it doesn’t mean that you should start taking these supplements too. Everyone has different needs. Both doctors emphasize that maintaining a well-balanced, nutrient-rich diet is a better way to get the nutrients your body needs than taking supplements.
“A person should consider taking a supplement if there is a proven deficiency, a proven physical need and a life stage where there is evidence of benefit,” Dr. Bhavsar notes. For example, he says that scientific studies have shown the benefits of a folic acid supplement for pregnant women and, as mentioned earlier, a vitamin B12 supplement for people who are vegan or vegetarian.
“We should think of supplements as an enhancement after optimizing our foundational health habits such as good sleep, nutrition, hydration and physical activity. Some examples where supplements are helpful include athletic performance and recovery needs, pregnancy outcomes and health and body maintenance with age,” Dr. Nguyen says.
She adds that, medically, supplements can help if someone has a proven deficiency of a vitamin or nutrient, or has specific dietary restrictions that prevent them from getting the nutrients they need through their diet alone.
What To Keep in Mind When Shopping for Supplements
It’s important to know that supplements are not regulated by the FDA the way that prescription medications are. “The most researched and high-quality supplements will be third-party tested,” Dr. Nguyen says. With this in mind, she recommends only buying supplements that are third-party tested and certified by organizations like NSF or the United States Pharmacopeia (USP).
Dr. Nguyen emphasizes that just because a supplement is labeled as “natural” does not mean it’s safe. “Treat supplements like a prescribed medication. Too much or improper dosing could be harmful or ineffective,” she explains.
To this point, when shopping for supplements, it’s also important to consider the dose. “More is not necessarily better, particularly with fat-soluble vitamins like A, D, E and K, which accumulate in the body and have the potential for toxicity with high doses,” Dr. Bhavsar says. Before buying a supplement, ask your doctor or do thorough research on what dosage is safe and appropriate.
Dr. Bhavsar points out that supplements can also interfere with prescription medications, which is another reason why it’s important to check with your doctor before you start taking any.
While supplements can be beneficial, both doctors emphasize that maintaining a balanced, nutrient-rich diet and having healthy lifestyle habits in place is more important.
“The fundamentals of living a healthy lifestyle remain diet, exercise, sleep and stress relief. Supplements can be beneficial in cases of deficiencies and certain medical issues, but they should not be taken as shortcuts,” Dr. Bhavsar says.
No supplement is more powerful than maintaining a healthy 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.