The supplement aisle in your local pharmacy is overflowing — from basic vitamins to trendy powders claiming to melt fat or boost brainpower. Scroll social media and you’ll find even more: pills that promise to balance hormones, flatten bellies, or prevent illness. But how do you know what actually works — and more importantly, what’s safe?
Supplements Are Not Like Prescription Drugs
You might assume the U.S. Food and Drug Administration (FDA) strictly regulates supplements. But unlike prescription drugs, supplements don’t require FDA approval before reaching store shelves.
This is due to the Dietary Supplement Health and Education Act (DSHEA), a 1994 law that treats supplements more like food than medicine. Under DSHEA, companies can market products without proving they are safe or effective. That includes everything from multivitamins and probiotics to herbal extracts and even animal-based powders.
“Now there are over 90,000 supplements being sold,” Dr. Cohen says. And most have never been tested in humans.
Understanding What Supplement Labels Really Mean
Supplement labels often include vague health claims like “supports joint health” or “boosts immunity.” Under DSHEA, companies are allowed to make these structure-function claims — as long as they include a disclaimer that the statement hasn’t been evaluated by the FDA.
But these claims can be misleading. “There’s no requirement that the claims be proven in human trials,” Cohen says. As a result, companies can market supplements as beneficial without demonstrating any real-world results.
Why Most Healthy People Don’t Need Supplements
While some individuals may benefit from doctor-recommended supplements — such as iron, vitamin D, or B12 — most healthy adults likely don’t need to take anything at all.
“My clinical experience is that unless someone is on a very restrictive diet, they usually get enough nutrients from their food,” says Cohen. Even processed foods are often fortified with essential vitamins and minerals.
Still, it’s smart to talk to your doctor before starting any new supplement, especially since some ingredients can interact with medications or underlying conditions.
5 Tips for Choosing Safer, Smarter Supplements
If you choose to take supplements, Dr. Cohen offers five expert guidelines to help you stay safe and avoid wasting your money.
1. Look for a Quality Seal
Choose products that are certified by independent third-party testers like:
NSF International
USP (U.S. Pharmacopeia)
These organizations verify that a supplement contains what it says it does — and that it’s free of dangerous contaminants.
Important: These certifications do not guarantee that the supplement works. They only confirm quality and labeling accuracy.
2. Avoid Multi-Ingredient Supplements
Supplements that list several botanical ingredients are often less trustworthy. Why?
Manufacturers aren’t required to reveal specific ingredient amounts or how they’re processed.
You won’t know the ratio of one herb to another — or whether any of them are potent or effective.
“Stick with single-ingredient products when possible,” Cohen advises.
3. Be Wary of Vague Claims
If a supplement says it will “boost energy” or “enhance mood,” think twice. These claims are not backed by scientific testing and are usually not reviewed by the FDA.
Instead, rely on trusted, independent resources like the National Institutes of Health’s Office of Dietary Supplements for evidence-based information.
4. Check the Expiration Date
Supplements can lose potency over time, and some, like fish oil, can even go rancid.
“Throw out any supplement that’s past its expiration date,” Cohen says. Outdated products are unlikely to contain the full dose of active ingredients — and could even be harmful.
5. Follow Your Doctor’s Advice
Always take supplements recommended by your doctor. Some medical conditions require additional vitamins or minerals, such as:
- Iron for anemia
- Vitamin B12 for certain neurological issues
- Vitamin D for bone health
If prescribed,take these supplements consistently, just as you would any medication.
To protect your health:
- Avoid vague marketing claims
- Look for third-party certifications
- Choose simple, single-ingredient products
- Consult your doctor regularly
Remember, the best foundation for your health is still a balanced diet, adequate sleep, regular exercise — and not falling for too-good-to-be-true marketing hype.
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