Important Things To Know About Supplements, According To an Expert.

The supplement market is filled with options. From vitamins to probiotics. They are often filled with big promises such as, boosting our memory, burning fat or help you focus.

The Supplement Boom — and the Confusion It Brings

The supplement aisle is overflowing: vitamins, minerals, herbs, powders, probiotics and countless blends promising to burn fat, boost memory, or “reset” your hormones. Social media only fuels the frenzy, offering trendy “cures” and wellness hacks. The result? A confusing marketplace where marketing often overshadows science.

How Supplements Are (and Aren’t) Regulated

Most people assume the FDA tests supplements before they’re sold, it doesn’t. Under a 1994 law called the Dietary Supplement Health and Education Act (DSHEA), supplements are regulated more like food than medicine. That means companies can sell products without proving they’re safe or effective first.

The FDA can only act after harm is reported and even then, it’s a challenge to track down issues in such a vast and under-regulated market.

From Vitamins to Cow Thyroid: One Giant Category

Originally intended to regulate vitamins and minerals, DSHEA’s broad definition of “dietary supplements” now covers everything from botanical extracts and protein powders to probiotics and amino acids. This sweeping categorization has allowed the industry to balloon from 4,000 products in 1994 to over 90,000 today, often with little clarity for consumers.

What Supplement Labels Really Mean

Labels can legally claim things like “supports flexibility” or “boosts immune health,” but they can’t say a supplement treats or prevents disease. However, these health-adjacent statements still influence buyers, even though there’s no requirement to back them up with clinical trials. Add a small-print FDA disclaimer, and the average shopper may not realize how little scientific backing a product has.

Why Clinical Evidence Is So Scarce

Because supplements don’t need clinical trials to be sold, most companies avoid them. There’s no financial incentive to invest millions in a study that could prove their product doesn’t work. And if the results are negative? The company can still legally sell the product, just as it did before which makes rigorous testing feel more like a liability than a benefit for many manufacturers.

Not All Supplements Are What They Seem

Without government testing, it’s tough to know if what’s listed on the label is actually in the bottle. That’s why Dr. Pieter Cohen recommends looking for products certified by independent groups like NSF International, USP, or ConsumerLab.com.

These third-party testers ensure quality and verify contents but they do not evaluate whether the supplement actually works.

Keep It Simple: Avoid Multi-Ingredient Mixes

Supplements with multiple botanical ingredients often lack transparency. Companies don’t have to reveal how much of each ingredient is used, how fresh they are, or how they’re processed. Your safest bet? Choose single-ingredient products with clear, detailed labeling. The fewer unknowns, the better.

Watch Out for Vague Health Claims

Terms like “improves focus” or “supports gut health” may sound reassuring, but they’re often marketing fluff. These statements aren’t reviewed by the FDA, and the companies selling them don’t need to show any human-based evidence.

To make informed choices, rely on trusted sources like the NIH’s Office of Dietary Supplements rather than the front of the bottle.

Freshness Counts — So Do Expiration Dates

Supplements can degrade over time. Past their expiration date, they may lose potency or become unstable especially oils like omega-3s.

Always check the date before use, and throw out anything that’s expired. If a supplement smells off or has changed color, it’s time to replace it.

When You Actually Do Need Supplements

Most healthy people don’t need supplements not even a multivitamin unless prescribed. Thanks to fortified foods, even less-than-perfect diets often provide enough nutrients. But if your doctor recommends something based on bloodwork (like iron, vitamin D, or B12), take it as directed.

Always tell your doctor what supplements you’re taking, they can interact with medications or impact your health in unexpected ways.