Walk down any health food aisle or scroll through your wellness influencer’s page and you’ll be bombarded with supplement advice. Multivitamins, magnesium sprays, iron pills, turmeric capsules, B-complex shots, collagen powders, greens blends… the list is endless.
But here’s the critical question: do most people actually need these supplements? Or are we over-consuming based on clever marketing rather than meaningful science?
ImmerHealth is listening to scientists and researchers and believes in intelligent supplementation—backed by research, rooted in nature, and grounded in need, not hype. Let’s explore what the current science says about the most common supplements people take and whether they’re actually helping—or just wasting your money.
Multivitamins: A Daily Habit with Diminishing Returns
Multivitamins are the most commonly used supplement in the world. Many people take one daily as a form of “nutritional insurance.”
But several large-scale studies show they might not be doing much—at least for generally healthy individuals.
In a 2022 analysis of 84 studies covering multivitamins, vitamin D, calcium, and vitamin C, the U.S. Preventive Services Task Force found “no evidence that multivitamin supplementation prevents cancer, cardiovascular disease, or overall mortality.”
→ Source: JAMA, 2022
When Might Multivitamins Help?
- People with restricted diets (e.g., vegans, very low-calorie intake)
- Older adults with absorption issues
- Those with chronic illnesses or nutrient-depleting medications
The Bottom Line: If you’re eating a balanced, whole-foods diet, a multivitamin probably isn’t necessary. Focus on food first.
Magnesium: Vital Nutrient, Misunderstood Supplement
Magnesium plays a crucial role in over 300 enzymatic processes in the body. It helps regulate nerve function, blood sugar levels, and blood pressure. But how common is deficiency?
Are You Actually Deficient?
According to the National Institutes of Health, magnesium deficiency is relatively rare in healthy people but can occur due to chronic alcoholism, certain medications (like PPIs or diuretics), or gastrointestinal conditions.
→ Source: NIH Magnesium Fact Sheet
Despite this, many people take magnesium “just in case.” The form matters: magnesium oxide is poorly absorbed, while glycinate or citrate forms are more bioavailable.
Real-Life Story: My 87-year old mother uses magnesium when she needs to do number 2. Things don’t work the same for her, so it’s important!
The Bottom Line: Unless you have symptoms or risk factors, magnesium supplementation may not be necessary. Try boosting intake with pumpkin seeds, leafy greens, avocados, and black beans.
Iron: A Powerhouse Nutrient Best Taken With Care
Iron deficiency, especially in menstruating women, pregnant individuals, and vegans, is common. But indiscriminate use of iron supplements can lead to constipation, nausea, and even organ damage in cases of overload.
Iron is best absorbed with vitamin C and poorly absorbed with calcium, tea, or coffee. If you’re not iron deficient, supplementation can do more harm than good.
→ Source: World Health Organization
The Bottom Line: Test before you take. Iron is essential, but too much is dangerous. Always consult your healthcare provider before supplementing.
Vitamin D: Sunshine Vitamin with Strong Evidence
Vitamin D stands out as one of the few supplements with robust evidence behind it—especially for people living in northern latitudes or those with limited sun exposure.
Studies show low vitamin D is linked to immune dysfunction, bone disorders, and mood problems.
→ Source: Harvard T.H. Chan School of Public Health
Still, the ideal dose varies. More isn’t always better—excess can lead to calcium buildup in the blood.
The Bottom Line: Test your vitamin D levels, especially in winter. Supplementation is often necessary but should be targeted and monitored.
B Vitamins: Useful for Some, Redundant for Others
B-complex supplements are popular for energy and stress support. But are they necessary?
If you eat meat, eggs, leafy greens, and whole grains, you’re likely covered. However, people on metformin, the elderly, vegans, and those with absorption issues may need supplemental B12 or folate.
→ Source: Mayo Clinic
The Bottom Line: Skip the “energy in a bottle” promise unless you’re truly deficient. Take a targeted approach, especially with B12 and folate.
Collagen: Hype or Help?
Collagen has exploded in popularity thanks to promises of glowing skin and joint support. But the evidence is mixed.
Some small studies suggest hydrolyzed collagen peptides may improve skin elasticity and reduce joint pain, but much of the data is industry-sponsored or lacks long-term follow-up.
→ Source: Journal of Drugs in Dermatology, 2019
The Bottom Line: Collagen may help, especially if you’re aging or dealing with joint issues. But results aren’t guaranteed, and it shouldn’t replace dietary protein or whole-food nourishment.
Psyllium: The Fiber Supplement That Deserves Praise
Now for the standout: psyllium husk.
Unlike many trendy supplements, psyllium has well-documented benefits:
- Lowers LDL (“bad”) cholesterol
- Promotes regularity and healthy digestion
- May help regulate blood sugar levels
→ Source: American Journal of Clinical Nutrition, 2000
Psyllium is especially valuable for people with high cholesterol or insulin resistance. Just be sure to drink plenty of water when taking it.
The Bottom Line: Among fiber supplements, psyllium is one of the few with solid, repeatable evidence.
Greens Powders: Flashy But Flimsy?
Greens powders promise convenience and a “nutritional boost,” but they come with drawbacks:
- Varying quality and transparency
- No fiber
- May contain unregulated ingredients or contaminants
And as Harvard Health notes, “These powders should never replace real vegetables.”
→ Source: Harvard Health Publishing
The Bottom Line: Real veggies always win. A smoothie with spinach, parsley, and berries will do far more than a $60 tub of powder.
Herbal Alternatives: Smart, Sustainable, and Natural
At ImmerHealth, we lean into herbs with long-standing traditional use and modern scientific validation, such as:
- Ashwagandha for stress and adrenal support
- Nettle leaf for trace minerals like iron and magnesium
- Dandelion root for liver and digestive health
- Holy basil for resilience and inflammation
These herbs support the body holistically, often replacing several isolated synthetic nutrients with a broader spectrum of cofactors and enzymes.
Remember: Not all herbs are safe for everyone—know your source, dosage, and contraindications.
A Smarter, Rooted Approach
So, should you toss your entire supplement cabinet? Not necessarily. But you should reevaluate.
Ask yourself:
- Am I addressing a real deficiency—or chasing a trend?
- Have I tested or tracked the supplement’s impact?
- Can I get this from food or herbs instead?
Our ImmerHealth Rules of Supplementation:
- Food First
- Test Before You Take
- Prioritize Herbs With Tradition + Evidence
- Avoid Multi-Pills and Buzzword Blends
- Stay Skeptical of “One Cure-All” Claims
Final Thoughts
The supplement industry is projected to be worth over $230 billion globally by 2027. But more products do not equal better health.
Real wellness starts with nutrient-dense food, smart herbal support, good sleep, high-quality water, regular movement, and clarity of mind.
Use supplements like tools—not like band-aids. And always remember: nature knows best when we know how to listen.
Ready to Simplify Your Routine?
🌿 Download the free “Essential Supplements Guide” to learn which products actually help—and which to skip.
