Supplements: What’s Worth It — and When They May Do More Harm Than Good
- Shideh Chinichian
- Aug 23
- 3 min read
The supplement industry is booming. From greens powders and collagen to probiotics and “longevity stacks,” it’s easy to believe there’s a pill or powder for every problem.
But here’s the truth: supplements are not one-size-fits-all. The right one can help fill a gap. The wrong one can waste your money — or even cause harm.
As a physician trained in functional and personalized medicine, I remind my patients:
👉 Supplements should supplement a healthy foundation — not replace one.
👉 And most importantly: what helps one person can harm another.
Supplements That Often Help (with the right context)
Vitamin D3 + K2 → Many people are low. Supports immunity, bone health, and inflammation balance. Best guided by lab testing.
Omega-3 fatty acids (EPA/DHA) → Consistently linked to reduced inflammation, cardiovascular health, and brain support.
Magnesium (form matters!) → Magnesium glycinate, malate, or threonate can support sleep, stress, and energy. Oxide, gluconate, or chloride often cause GI upset and are poorly absorbed.
Protein & collagen → Helpful to meet protein targets for muscle and longevity; collagen can support joints and skin, but should complement—not replace—adequate dietary protein.
Probiotics (strain-specific) → Can be useful in select cases (e.g., Saccharomyces boulardii alongside antibiotics to prevent diarrhea and lower C. diff risk). But not every probiotic is beneficial for every person.
When Supplements Become a Problem
1) Wrong strain, wrong time (Probiotics)
Generic “gut health” probiotics may not match your needs.
Evidence shows that taking standard Lactobacillus/Bifidobacterium blends immediately after antibiotics can actually delay natural microbiome recovery.
Meanwhile, Saccharomyces boulardii (a yeast, not bacteria) is effective when used with antibiotics to prevent diarrhea. 👉 Lesson: Probiotic benefits are strain-specific and situation-dependent.
2) Wrong form (Magnesium)
Magnesium glycinate can calm, while magnesium oxide often causes diarrhea.
Too much supplemental magnesium, especially in kidney disease, can be harmful. 👉 Lesson: The form and dose matter just as much as the mineral itself.
3) Too much of a “good” thing (Zinc)
Zinc supports immunity — but chronic high doses can deplete copper and cause deficiencies elsewhere. 👉 Lesson: Balance is key; more is not always better.
4) Trendy shortcuts (Detox teas, greens powders, “Ozempic in a pill”)
Detox teas stress your system without real detoxification.
Greens powders can’t replace the synergy of whole plants and fiber.
Berberine is hyped as “nature’s Ozempic,” but results are mixed and it can interact with medications. 👉 Lesson: Be skeptical of quick fixes and too-good-to-be-true marketing.
5) Stacking without strategy
Taking multiple supplements without a plan risks nutrient imbalances (like zinc ↔ copper), gut disruption, or wasted money.
👉 Lesson: Every capsule should have a reason, dose, and duration.
3 Things You Can Do Now
Test, don’t guess → Use labs and history to guide supplement choices, especially for Vitamin D, iron, and B-vitamins.
Choose quality → Look for third-party tested brands (USP, NSF, ConsumerLab) to avoid contamination and confirm potency.
Audit your list → For each supplement, ask: Why am I taking this? What’s the dose? When will I reassess? If you don’t know, pause and review with your physician.
The Personalized Bottom Line
Supplements are tools, not magic bullets. The right one — in the right form, dose, and timing — can support your health. The wrong one can disrupt it.
Don’t follow trends blindly. Build your foundation (nutrition, sleep, movement, stress) first. Then add only what you actually need, guided by testing and professional insight.
Because in medicine — and longevity — personalization always beats generalization.