Around this time every year, dietary supplements seem to enter the spotlight. Walk the aisles of any grocery store and you’ll see shelves stocked with powders, pills, gummies and drinks promising everything from effortless weight loss to glowing skin. It’s easy to feel like you need a full lineup of products just to stay healthy.
Supplements can be helpful, but many are overhyped and misunderstood. They aren’t magic fixes, and they certainly can’t replace a well-balanced lifestyle. Supplements become valuable when they fill a true nutritional gap or provide nutrients you aren’t getting in your diet.
Let’s look at five of the most popular supplement trends on the market and break down what the research really says:
1. GUT-HEALTH SUPPLEMENTS
Research has shown that gut health is essential to our overall health. The best way to take care of your gut is to eat a nutrient-dense diet, stay active, get enough sleep and manage your stress levels. However, if you need more support, probiotic supplements can be a great addition to your well-balanced lifestyle.
Bottom line: Adding a probiotic supplement can help your body’s good bacteria outnumber the bad to improve digestion, support immune health, improve mood and much more.
2. POWDERED GREENS
These often are marketed as vegetables in a scoop. Let me start by saying that it’s far easier and cheaper to just eat your veggies. Plus, these powders lack the fiber and overall nutrient profile of real, fresh produce.
Bottom line: These can fill a small gap if you’re not much of a vegetable eater, but I wouldn’t count on them to provide all the antioxidants, vitamins, minerals and fiber your body needs.
3. PROTEIN POWDER
Protein powder is a convenient and effective way to help people meet their daily protein needs, and it can be especially helpful for those with active lifestyles or limited appetites.
Bottom line: While protein powder can’t compare to the nutrient profile of animal and plant-based protein sources, it certainly can have a practical place in a well-balanced diet. Just look for one with limited additives and verified quality.
4. COLLAGEN PEPTIDES
Collagen is an important protein that the body produces. It serves as the main structural protein for our skin, tendons and bones, but our collagen production slows down as we age. Enter collagen supplements to help close the shortfall.
Bottom line: Research shows that including collagen supplements in a well-balanced diet can support joint health, reduce joint discomfort and increase skin elasticity. Still, it’s important to remember that you can get the same benefits from eating high-quality protein sources.
5. CREATINE
Creatine supplies energy to your muscles, but its benefits extend well beyond energy production. Creatine monohydrate is one of the most widely studied supplements on the market, and researchers have found that taking creatine supplements can have physical and cognitive benefits.
Bottom line: Including creatine in a well-balanced lifestyle can improve exercise recovery, memory, attention time and information-processing speed.
Ultimately, most supplements can support your health when they’re used as a complement to, not a replacement for, a well-balanced lifestyle. Focus on food first. Be strategic with your supplement choices, and research to find the safest options.