The 5 Dietitian-Approved Supplements Worth Your Money – Men’s Journal
Every January, the supplement shelves explode with bold promises — more energy, stronger immunity, glowing skin, and even longer life. It’s easy to feel like you’re missing out if you’re not taking something.
But here’s the honest truth: most supplements aren’t magic, and many people buy them for the wrong reasons.
According to wellness coach and dietitian Mbali Mapholi, supplements should support a healthy lifestyle — not replace it. If your daily diet already includes a good mix of vegetables, fruits, protein, and healthy fats, chances are you don’t need a cupboard full of pills and powders.
In fact, much of the supplement craze is driven by clever marketing rather than real nutritional gaps.
Do Most People Actually Need Supplements?
No — most healthy adults don’t need multiple supplements if they eat a balanced diet. Supplements are only useful when they fill a genuine nutritional gap caused by lifestyle, age, health conditions, or limited food intake.
The Few Supplements That May Be Worth Considering
There’s no one-size-fits-all solution. Your age, lifestyle, sun exposure, and activity level all matter. That said, a few supplements may make sense for certain groups:
Iron
Women of child-bearing age are commonly low in iron. If dietary sources aren’t enough, supplementation may be necessary — but only after proper testing.
Vitamin D
People who spend little time in the sun, as well as perimenopausal and menopausal women, are more prone to low vitamin D levels. This nutrient plays a crucial role in bone health and immune function.
Omega-3 Fatty Acids
Men over 30 and anyone focused on heart health may benefit, especially if oily fish rarely features in their meals.
Probiotics
If gut health, digestion, or bloating is a concern, a daily probiotic can be helpful — provided it’s well-formulated and clinically tested.
Collagen
Collagen may support joint health, skin elasticity, and age-related joint issues. It’s particularly useful for active adults or those experiencing joint stiffness.
Creatine
Not just a fitness trend — creatine has solid evidence behind it. It can improve strength, endurance, and recovery, especially for people who train regularly.
Magnesium
Often overlooked, magnesium supports sleep quality, muscle function, stress management, and recovery. Many adults don’t get enough through diet alone.
Is Vitamin C Really Necessary?
Despite its popularity, vitamin C supplementation is usually unnecessary if you eat enough fruits and vegetables and don’t smoke.
However, heavy smokers may benefit from additional vitamin C to support nutrient absorption and reduce deficiency risks.
How to Spot a Supplement That Actually Works
Standing in the supplement aisle can feel overwhelming. Mapholi suggests focusing on two key factors:
1. Effective Dosage
A supplement must provide enough of the nutrient to be useful. For example, collagen typically needs 5–10 grams per day to have a real impact. Many products fall far short.
2. Absorbable Form
Not all forms are equal. Some nutrients are absorbed much better than others.
For instance, hydrolysed collagen is more effective than cheaper, poorly absorbed alternatives.
More is not better. Labels claiming “200% of daily needs” don’t mean better results — and in some cases, excess intake can lead to toxicity.
This is why guidance from a registered dietitian or healthcare professional matters. It can save both money and health complications.
What About Supplements for Children?
Most children don’t need supplements unless there’s a specific concern.
- For picky eaters, a properly tested multivitamin or probiotic may help
- Gummies are generally ineffective and often just sugary treats with added vitamins
- Children’s supplements should always be clinically tested and professionally recommended
Conclusively
You don’t need a shelf full of supplements to be healthy.
A small, targeted approach based on real nutritional needs — not trends — is far more effective. Start with good food, consistent habits, and professional guidance. Supplements only make sense when they’re filling a genuine gap and when you know exactly why you’re taking them.
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