SALT LAKE CITY — We want to be healthy, live longer and age well, but do you really need that pile of pills that Instagram is trying to sell you? There are a few really popular supplements being pushed right now that has us asking: are they really helpful?
KSL Health Contributor Miki Eberhardt shared her take on five of the most popular supplements we hear about today. She explained that there are some good times and reasons for supplements, but that in some cases, they can be unnecessary.
“Nutrient deficiencies, obviously we need to replace them,” she said. “If I’m pregnant, take the prenatal vitamins.”
She also explained that geography matters, and in Utah, vitamin D can be vital during the winter.
“If you’re above 37 degrees latitude, which is St. George is 37 degrees, we need to take vitamin D in the winter,” she said.
Magnesium
Magnesium is one of the most popular supplements being pushed online right now, especially for women over 40. Eberhardt acknowledged that it can help with real symptoms.
“Magnesium can be helpful,” she said. “Whether that is insomnia or headaches or constipation … magnesium is helpful.”
But she emphasized that it, and all other supplements, aren’t just a magic fix.
“Sometimes it’s a bucket that has three leaky holes in it, and we’re trying to plug the one, but really we need, like, a liner that’s gonna solve the problem instead of being a fix,” she explained. “So sometimes it might be magnesium does help this, and I feel worlds better. Great, take it. It might be that I need help with my hormones, and that’s gonna solve all these things that I’m trying to fix with supplements. That would be your liner that would plug all the holes.”
Eberhardt emphasized that most people don’t have a magnesium deficiency. Taking it is usually solving another problem.
“If you have constipation, as a dietician, I would be like, ‘Why are you constipated?’ and I’d get into more to the root,” she said.
If you do go for a supplement, the type matters.
Magnesium Citrate: used for constipation
Magnesium Glycinate: used for insomnia
Magnesium Bisglycinate: used for insomnia
Magnesium L-threonate: used for headaches or other cognitive health
Collagen
Collagen is everywhere, claiming to help with wrinkles, joint pain, hair and nails. Eberhardt said the research is just not there.
“The research is not there to back it up,” she said. “This is one of those, it might help, but it won’t hurt.”
She emphasized that there is most likely already enough collagen in our diets.
“We’re going to get enough probably from the protein and other things that we’re getting generally,” she explained.
Eberhardt did address hair loss linked to weight‑loss medications.
“A collagen supplement isn’t going to help with that,” she said. “As a dietician, I would say you likely are not getting enough calories and that’s why your hair isn’t as full as it used to be.”
Still, Eberhardt said that some people swear by collagen.
“Some people swear by it, like, ‘My nails grow so much better.’ Great, take it,” she said. “It’s expensive, and so it’s one of those things, it likely isn’t doing what you think, but if you wanna take it, fine.”
Fish Oil
Fish oil isn’t necessarily trending on social media, but more in the dietetics conversation. Eberhardt said this supplement can be helpful if you’re not much of a fish eater.
“If you’re not getting two servings of fatty fish a week, I would recommend taking it,” she said. “It’s good for heart health, it’s good for depression, it’s good for dementia … If I’m not getting it from the food source, take it.”
Prebiotics/Probiotics
Gut health supplements are all over the market, but Eberhardt said it’s better to get prebiotics and probiotics from your diet rather than from a supplement.
“Unless your doctor is telling you to take this, it’s better off for gut health to get it from a food source,” she said. “Fermented things, kefir, yogurt, kimchi, miso. That’s gonna better help that good bacteria in your system. Otherwise, it might just be a waste of money.”
She also noted making sure you’re getting probiotics anytime you’re on an antibiotic.
Vitamin B12
B12 is buzzy because it helps energy and metabolism, but Eberhardt explained that most people don’t need it.
“Unless you’re a vegetarian, you’re vegan, an older adult, you’re likely getting plenty of B12 because it’s in all animal products.” she said.
