Do you actually need supplements?

It's worth saying plainly: most people who eat a reasonably varied diet don't need most of the supplements they take. Supplements are best understood as a way to fill specific gaps, not as insurance you sprinkle on top of everything else. An honest supplement site should be as clear about when you don't need something as when you might.

Food first

Whole foods deliver nutrients in combinations and forms that isolated supplements can't fully replicate, along with fiber and other compounds. No pill makes up for a poor diet, and for most nutrients, food is both cheaper and better absorbed. Supplements work best alongside good eating, not instead of it.

Who tends to benefit

Certain groups genuinely have higher needs or common shortfalls, including:

• People who are pregnant or trying to conceive (folate, plus others as advised by their provider)
• Older adults, who absorb some nutrients less efficiently (such as vitamin B12 and vitamin D)
• People with limited sun exposure (vitamin D)
• Vegetarians and vegans (vitamin B12, iron, and sometimes omega-3)
• People with diagnosed deficiencies, digestive conditions, or medications that affect nutrient absorption
• Menstruating people at risk of low iron

Test, don't guess

The most rational way to use many supplements is to test rather than assume. A simple blood test can show whether you're actually low in vitamin D or iron, so you supplement because you need to — not on the chance that you might. That avoids both wasted money and the real risks of overdoing certain nutrients.

Our approach

We'd rather you take three supplements that address a real need than twelve that address a vague worry. That's the whole idea behind organizing this site by goal and being candid about the evidence: to help you take less, but better.