Green powders, pills, and potions, oh my. Social media is saturated with claims from wellness influencers and athletes that the latest, beautifully packaged product is the key to unlocking a healthier, more vibrant life.

But are health supplements truly the game-changers they're touted to be?

Roper St. Francis Healthcare’s Dr. Matthew DeMarco, a primary care physician and athlete with an interest in health and human performance, shares some insights.

Popular belief vs. scientific evidence

“The history of vitamins and supplements can be traced back hundreds of years," says Dr. DeMarco. "An impactful example of that history in the US is Linus Pauling, the chemist who first championed vitamin C. Early clinical trials conducted to test its efficacy in treating colds and later, cancer, yielded disappointing results.”

Yet, Pauling continued to promote it, and people gobbled it up — revealing a contrast between popular belief and scientific evidence.

Unregulated claims

Most of the claims made by the manufacturers of vitamins and supplements are simply unproven. “The industry is unregulated, so they can say whatever they want. Their claims aren’t backed by the type of rigorous research that pharmaceutical drugs go through because they don’t have to be approved by the FDA,” says Dr. DeMarco.

Consider collagen, one of the most popular supplements today. “While the data supports that taking it is beneficial for beauty, the evidence that it will support joint/cartilage repair is extremely weak, which is crazy because collagen worldwide is a $1.8 billion industry," he says.

Power on your plate

“I think there are very rare circumstances that a person eating a well-balanced diet needs vitamin supplementation,” says Dr. DeMarco. “In the medical field, there’s long been a consensus that vitamins may or may not help, but that they were low risk,” he adds. “However, more and more studies suggest that high doses of certain vitamins may be harmful, so make sure you talk to your doctor before taking any vitamin or supplement.”

Focusing on the forest

Dr. DeMarco shares this analogy: "Your health is like a forest, encompassing many different trees. Each tree represents a different aspect of your health — mental health, community, family story, and other elements. When we discuss supplements, it's like focusing intently on one piece of bark on a single tree. In the big picture, this one piece of bark is inconsequential to the health of the entire forest. We should concentrate on what keeps the forest healthy, not just this one piece."

Key healthy elements

Roper St. Francis Healthcare says while it’s possible that things like plant-based powders, ashwagandha, and elderberry elixirs could offer some minor benefits, these six fundamental elements of healthy living can truly move the needle:

Daily diet: Eat whole foods. Avoid processed and ultra-processed foods.
Exercise routine: Make sure you're moving your body regularly.
Sleep quality: Get seven to eight hours of sleep.
Mental health: Prioritize reducing stress.
Community involvement: Spend time with others.
Avoiding harmful substances: Steer clear of drugs and heavy alcohol or binge drinking.

Roper St. Francis Healthcare recommends talking to your doctor for personalized advice. If you don’t have one, call (843) 402-CARE or connect with a healthcare professional who can guide you on your journey to better health.