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Do Supplements Actually Work?

June 20, 2025

The promise of a supplement can be tempting — a quick fix to solve your health concerns. But the fine print? There’s a lot of it.

We turned to Junelle Shepard, APRN, a primary care nurse practitioner with Hartford HealthCare Medical Group, for  answers. Here’s what you need to know.

How do supplements work?

Supplements give you nutrients like electrolytes, minerals or protein that you’d typically get from your diet.

Once you swallow it, a supplement works much like a pill.

“It travels to your digestive tract, where it’s absorbed and sent to the liver,” says Shepard. “From there, it’s either processed and stored, used by your body or eliminated through urine or a bowel movement.”

When should you take a supplement?

There are essential nutrients the body needs that can only come from food.

If you follow any of these restrictive diets, a supplement can help round out your nutrition:

• Vegan: Avoids all animal products, which may limit nutrients like B12, iron or omega-3s.
• Keto: Focuses on high-fat, low-carb intake, which could restrict specific vitamins and fiber.
• Picky eating: A limited diet may lack variety, leading to nutrient gaps.

“Supplements can be very helpful if you’re missing key vitamins or minerals,” says Shepard. “Work with your primary care provider to identify deficiencies and choose a supplement from a reputable brand.”

> Related: 2 Supplements You Should Actually Consider Taking

Do supplements actually work?

Short answer? It depends.

“Supplements like calcium and vitamin D are well-proven to support bone health,” Shepard notes. “But research shows little benefit — or even potential harm — from others.”

Supplements aren’t regulated by the FDA.

“Unlike prescription medications, supplements don’t go through rigorous testing to ensure they’re safe before hitting the market,” says Shepard. “Their quality and safety aren’t guaranteed.”

Some even contain harmful additives like lead or arsenic — or unlisted prescription medications.

“Taking too many supplements can result in an overdose, leading to heart problems, kidney or liver failure, seizures and even death,” Shepard says. “Supplements can also interact with other supplements and prescription medications.”

Tell your primary care provider what supplements you’re taking — or considering.

“We can help you find supplements proven to contain the listed ingredients, keeping you safe and helping you save money on supplements you don’t need,” adds Shepard.

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Talk to your doctor first.

You might not need a supplement to stay healthy.

Here’s why your doctor is your best resource before starting any supplements:

• Discuss what’s worrying you.
• Understand how supplements interact with food.
• Learn how supplements can interfere with other supplements or medications, which may decrease their effectiveness.
• Explore proven strategies to support your health.

“Stay cautious of anything claiming to be a ‘natural’ cure for your medical problems, or a single supplement that fixes everything,” adds Shepard. “If it sounds too good to be true, it probably is!”