The supplement aisle at your local pharmacy can feel overwhelming, with row after row of colorful bottles promising improved heart health, stronger immune system, better gut health, increased energy, deeper sleep, sharper focus and more.
According to the American Medical Association’s Journal of Ethics, vitamins and supplements in the U.S. are a $40 billion business—up from $4 billion just 30 years ago—encompassing tens of thousands of products.
But do you actually need them?
The answer isn’t straightforward, according to Marissa Mauricio, PharmD, a clinical pharmacy specialist and certified wellness coach with Baptist Health. “While some people may benefit from targeted supplementation, supplements aren’t necessary for every person.” She says that understanding when supplements are necessary—and when they’re not—requires looking beyond marketing claims and instead relying on evidence-based guidance.
“Supplements can play a valuable role in supporting your health and wellness but they’re not a one-size-fits-all solution,” Dr. Mauricio says. “Combining a nutrient-rich diet with targeted supplementation based on individual needs and scientific evidence is the best approach to taking supplements.”
The Science Behind Supplement Needs
Your body requires specific vitamins and minerals to function properly, Dr. Mauricio says. Ideally, all these nutrients would come from a balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. However, several factors can impact how your body metabolizes nutrients and can alter your body’s needs.
“Age plays a significant role in micronutrient absorption. For example, adults over 50 often struggle to absorb vitamin B12 from food sources effectively. Older adults may require more vitamin D and calcium as absorption and synthesis starts to decline,” notes Dr. Mauricio. “It’s been well studied that pregnant women require additional supplementation, specifically with folate to prevent birth defects.”
Medical conditions can also impact nutrient needs, Dr. Mauricio says. People with digestive disorders like celiac disease or Crohn’s disease may have difficulty absorbing certain vitamins. Additionally, some medications might cause nutrient depletion as a side effect and may require supplementation.
Geographic location and lifestyle choices matter too. People who live in northern climates or spend most of their time indoors often have insufficient vitamin D levels. Vegetarians and vegans may need to supplement vitamin B12, iron or omega-3 fatty acids typically found in animal products.
The Most Common Supplements: Helpful or Hype?
Dr. Mauricio says some popular supplements do provide real benefits for certain people while others are unnecessary. Here’s her take on four of American consumers’ favorite supplements based on sales volume:
• Multivitamins: Multivitamins are the most popular supplement category, but research suggests they provide limited benefits for most healthy adults, according to Dr. Mauricio. A comprehensive diet typically provides adequate nutrition without additional supplementation. However, multivitamins can be beneficial for people with dietary restrictions or irregular eating patterns.
• Vitamin D: Vitamin D deficiency affects approximately 42% of American adults, making this one of the most justified supplements for many people. Adequate vitamin D supports bone health and immune function and may reduce the risk of certain chronic diseases. Blood testing can determine if supplementation is necessary, Dr. Mauricio notes.
• Omega-3 Fatty Acids: Fish oil supplements are popular, acknowledges Dr. Mauricio, but their benefits depend on your current intake of fatty fish such as salmon, mackerel and sardines. If you eat fish twice weekly, additional supplementation may be unnecessary. However, people with heart disease or those following plant-based diets may benefit from omega-3-fatty acid supplements.
• Probiotics: The probiotic market has exploded in recent years related to gut health but Dr. Mauricio stresses that not all probiotic products are created equal. While certain strains can support digestive health—especially after antibiotic treatment—the research is still evolving. Quality and organism strain specificity are crucial factors in probiotic effectiveness, she adds.
Red Flags: When Supplements May Be Harmful
Dr. Mauricio cautions that supplements aren’t universally safe. “Taking high doses of certain vitamins can cause toxicity. Fat-soluble vitamins such as A, D, E and K accumulate in body tissues and can reach dangerous levels with excessive supplementation,” she says.
Another potential problem according to Dr. Mauricio is that some supplements interact with medications. For example, vitamin K can interfere with blood thinners, while calcium can reduce the absorption of certain antibiotics. St. John’s wort, a popular herbal supplement, can reduce the effectiveness of birth control pills and antidepressants.
Also of concern is the fact that the supplement industry operates with less regulatory oversight than pharmaceuticals. “It’s possible that some supplements and vitamins may contain contaminants, inaccurate dosages or undisclosed ingredients. Choosing reputable brands with third-party testing helps minimize these risks. Look for labels such as USP (U.S. Pharmacopeia), NSF or ConsumerLab third-party certification seals that indicate independent verification of the supplement ingredients,” says Dr. Mauricio.
The Role of Baptist Health’s Clinical Pharmacists
Baptist Health’s innovative approach to wellness includes certified wellness coaches and clinical pharmacy specialists such as Dr. Mauricio, who are trained to evaluate individual supplement needs. They combine traditional pharmaceutical expertise with wellness coaching to provide comprehensive guidance.
The clinical pharmacy team assesses each patient’s medical history, current medications, dietary patterns and health goals to determine appropriate supplementation. “This personalized approach prevents potentially harmful interactions while ensuring patients receive the nutrients they actually need,” Dr. Mauricio says.
Clinical pharmacy specialists also help patients understand supplement quality, dosing and timing. They can recommend when to take supplements and whether to take them with or without food for optimal absorption, and can also identify high-quality products from Baptist Health’s curated online supplement store.
Making Smart Supplement Decisions
Before starting any supplement regimen, Dr. Mauricio suggests you consider these essential steps:
• Get tested first. Blood tests can reveal specific deficiencies, eliminating guesswork from supplementation decisions. Common tests include vitamin D, B12, iron, and comprehensive metabolic panels. If you are looking for a deeper dive into personalized nutrients, you could explore advanced testing like Nutrigenomics and Pharmacogenomics which are available through the Baptist Health Pharmacy.
• Review your diet honestly. Track your food intake for a week to identify potential nutritional gaps. Many people overestimate their nutrient intake from food sources.
• Consider your medications. Certain prescription drugs can deplete specific nutrients or interact with supplements. Your pharmacist can identify these potential issues.
• Choose quality products. Look for supplements with third-party testing and appropriate dosages. Avoid supplements with proprietary blends and unnecessary additives.
• Start slowly. Introduce one supplement at a time to monitor how your body responds. This approach makes it easier to identify any adverse reactions. Give it some time to work in your system. Vitamins and supplements typically do not work as fast as OTC or prescription medication.
When Professional Guidance is Essential
Anyone taking multiple medications should consult their pharmacist and healthcare team before adding supplements to their routine, advises Dr. Mauricio, as the complexity of drug-nutrient interactions increases significantly with multiple prescriptions.
Dr. Mauricio also says that certain situations require professional evaluation before beginning supplementation. “For example, pregnant women have specific nutritional needs that change throughout pregnancy. And people with chronic diseases like diabetes, heart disease or kidney problems need careful consideration of supplement interactions with their medical conditions and prescription medications.”
Athletes and people with highly active lifestyles may have increased nutritional needs, Dr. Mauricio says. “Professional guidance ensures they meet their elevated requirements safely and effectively.”
Click here to learn more about the services provided by Baptist Health Pharmacy and how personalized pharmaceutical care can support your health goals.
Marissa Mauricio, PharmD, a clinical pharmacy specialist and certified wellness coach with Baptist Health
