Take a walk down the vitamin aisles in any grocery store and you’ll find shelves packed with pills, powders, gummies, and capsules that you probably never knew existed. It’s no surprise the global dietary supplements market is projected to surpass $300 billion by 2028, but despite their popularity, many health experts urge that most people don’t actually need all the supplements they take. In some cases, taking too many can actually do more harm than good. Research suggests that herbal and dietary supplements contribute to roughly 20 percent of all cases of drug-induced liver injury.
“More doesn’t equal better,” says Cassandra Padula Burke, MFS, RDN, LD, CPT, a certified triathlon and endurance coach and owner of Catalyst Nutrition & Performance in Maryland. “Supplementation is necessary when you have a deficiency in a nutrient. Unnecessary supplementation can also be dangerous if the amount of nutrient in your system rises to a toxic level.”
Supplementation is only necessary when a deficiency can be identified through testing. Many symptoms such as fatigue, poor recovery and low energy can have various causes, but supplementation is rarely the first solution to the problem, according to Burke.
Another concern with taking too many supplements is quality control. Unlike prescription medications, dietary supplements aren’t regulated as strictly before they reach store shelves, which is why third-party testing is so important.
“The label doesn’t always specify all the ingredients which can present a potential risk if you’re taking prescription medications such as a blood thinner or thyroid medication that may interact with certain ingredients. If you’re taking multiple supplements that contain the same nutrient, you’re multiplying the amount in your system which could potentially put you at risk of an unintentional overdose of that ingredient,” Burke says.
Herbal supplements carry additional risks. Some can interfere with prescription medications, reducing their effectiveness or increasing the risk of side effects. Others have been found to contain contaminants like heavy metals or compounds linked to kidney damage, including aristolochic acid.
So before stocking up on a bunch of random supplements that you’ve seen promoted online, Burke suggests first getting tested for deficiencies and using the results to determine whether supplementation is necessary. If a deficiency is identified, the dose and duration should be tailored to correct it. Long-term supplementation is unnecessary if you fix the deficiency and the nutrition gap.
“Start with a food first approach focused on eating lean proteins, whole grains, fruits, vegetables and healthy fats,” Burke says. “If you’re meeting nutrient needs through food, taking a supplement is equivalent to opening up your wallet and putting your money directly in the trash can.”
Working with a registered dietitian can help in assessing your overall nutrition intake and identifying gaps where food sources can help meet needs. If those needs can’t be sufficiently met through nutrition, supplementation is safe under proper supervision of a trusted healthcare provider. When choosing supplements, opt for third-party tested products that have been independently verified by organizations like NSF Certified for Sport or Informed Choice.
Related: Does the Average Man Actually Need an Electrolyte Supplement for a Standard Workout?
This story was originally published by Men’s Journal on Jul 7, 2026, where it first appeared in the Nutrition section. Add Men’s Journal as a Preferred Source by clicking here.