Dietary Supplements: When Do They Deliver the Expected Benefits?
Dr. Wala’a Hafiz – Dietary supplements have become part of the daily routine for millions of people around the world. Some take them in the hope of improving sleep, while others seek to boost immunity, increase energy, or maintain skin radiance. With the widespread availability of these products, a fundamental question arises: Do these supplements truly deliver on their promises, or are many of their claimed benefits exaggerated? According to nutrition specialist Josie Porter, writing for The Guardian, the answer is not uniform across all supplements. Some are backed by strong scientific evidence, while others offer only limited benefits that do not justify the expense for most people, particularly those who follow a balanced diet.
◄ Multivitamins
Multivitamins are among the most commonly used supplements, yet studies suggest that most healthy individuals derive little benefit from them. One of the largest studies showed only a very slight improvement in the memory of older adults, with no significant benefits for mood, immunity, or overall health among those who already obtain their nutritional needs from food. However, multivitamins may be beneficial during pregnancy or for individuals with malabsorption issues or nutritional deficiencies. Porter emphasizes that the formulation of these supplements varies between products, so consulting a doctor or a nutritionist is recommended to choose the most appropriate type. She maintains that the best way to support health is by following a balanced diet rich in fruits, vegetables, whole grains, legumes, nuts, and protein, as these provide nutrients that supplements cannot fully replicate.
◄ Creatine: An Energy Source
Creatine has attracted significant attention in recent years, although it is not a new supplement. It is a compound naturally produced by the body and is also found in small amounts in red meat and fish. Stored in muscles, it serves as a rapid energy source during short, high-intensity exercises, such as weightlifting or sprinting. Porter explains that combining creatine with a good training program, adequate protein intake, and sufficient rest may help improve the ability to lift heavier weights or enhance performance in fast-paced exercises.
◄ Collagen: Hydrating the Skin
Collagen is the main structural protein in the skin, tendons, and connective tissues. However, the body’s production of collagen begins to decline gradually from the mid-twenties. Several randomized clinical trials suggest that taking these supplements daily for approximately three months may lead to a slight improvement in skin hydration and elasticity, particularly in women in their forties and fifties. These supplements are also being studied in relation to joint and tendon health, with some studies showing modest improvements in certain groups, especially individuals suffering from sports-related injuries or those engaging in intense physical training. However, Porter warns against viewing collagen as a miracle cure, stressing that it cannot replace proper nutrition.
◄ Vitamin D: Protecting Bones
The primary benefit of vitamin D is maintaining bone health by improving calcium absorption and reducing the risk of diseases such as rickets and osteomalacia. However, Porter emphasizes that vitamin D is a fat-soluble vitamin, meaning it is stored in the body, and excessive intake can lead to accumulation and adverse health effects.
◄ Omega-3: For Those Who Do Not Eat Fish
Dietary guidelines in the United Kingdom recommend consuming at least one portion of fatty fish per week, yet most people do not meet this target. These fish are rich in omega-3 fatty acids, as well as protein, iodine, selenium, and vitamin D. The best natural sources include mackerel, salmon, trout, sardines, and herring. For individuals who do not consume fish at all, Porter recommends using omega-3 supplements.
◄ Ashwagandha: Does It Reduce Stress?
Ashwagandha is an herb used for centuries in traditional Indian medicine (Ayurveda) and has become one of the most popular supplements in recent years, particularly among those seeking to reduce stress and improve sleep. Studies indicate that individuals who took ashwagandha reported feeling less stressed and experiencing better sleep quality. Research has also shown a reduction in cortisol levels ranging between 10% and 30%. However, Porter draws attention to the fact that the first step before considering any supplement for stress should be focusing on the basics of nutrition, such as eating regular meals containing adequate protein and fiber. This helps stabilize blood sugar levels and reduces sudden feelings of fatigue, irritability, and intense hunger.
◄ Fiber Supplements: Relieving Constipation
Fiber supplements may be beneficial in specific circumstances, as there is good scientific evidence supporting their effectiveness in relieving constipation and helping treat diarrhea, in addition to their role in lowering cholesterol levels, which positively impacts heart health. However, outside of these specific uses, Porter emphasizes that obtaining fiber from natural foods remains the best option. Large-scale observational studies indicate that individuals who consume 30 or more types of plant-based foods per week enjoy greater diversity in their gut microbiome.
