The average American diet is not the best. Our food market is flooded with processed foods, added sugars, and options that offer little to no nutritional value. As a result, the dietary supplement market has experienced significant growth in recent years. People at all health levels are reaching for supplements that claim to offer the secret sauce they need to truly thrive. But how true are these claims?
Dietary supplements began their rise in popularity in the 1970s. In the years before, science had just discovered how to isolate vitamins and began working with the government to market them to the public to address diet deficiencies. Since then, we have gone well past just vitamins, circling back to ancient herbs that were used as healing tools for civilizations long passed.
As a modern shopper who wants to promote a healthy lifestyle, it can get difficult to see through all the marketing and decide which supplements are worth incorporating into your diet. Fortunately, Black Doctor is here to do the research for you.
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Discover six popular dietary supplements below and see how effective they are in supporting your health.
Popular Dietary Supplements
1. Probiotics
Probiotics help bring balance back to your gut’s community of bacteria, which can ease symptoms of irritable bowel syndrome (IBS), cut down on bloating and gas, and keep digestion running smoothly. Science is actually very excited about the promising possibilities of how probiotics might help us in the future. This is a supplement worth looking into.
For probiotics to be most effective, a consistent daily intake is typically recommended, since they don’t remain in the gut permanently and need regular replenishment to maintain their benefits. This steady use can help support ongoing digestive balance and promote overall gut health. That being said, not all probiotics are created equally, and you’ll need to look into individual strains to understand what might work best for you.
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Before beginning any probiotic, it’s wise to consult a healthcare professional to ensure it’s suitable for your specific needs, especially if you have underlying health conditions or are taking other medications. A professional can also guide you on the right strains, dosage, and timing, plus help you understand possible side effects—such as temporary digestive changes—when first starting or increasing your dose.
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Adaptogens
Adaptogens are special herbs, roots, and even mushrooms that help your body handle stress and bounce back to balance. They’re believed to work by teaming up with your body’s stress-response system, the hypothalamic-pituitary-adrenal (HPA) axis, to keep things running smoothly. To earn the title “adaptogen,” a plant has to be nontoxic, help the whole body cope with stress, and guide it back to a steady, healthy state.
The top five most popular adaptogens are:
- Ashwagandha for stress relief, improved sleep, and energy support.
- Rhodiola rosea improves stamina, focus, and resilience.
- Panax ginseng enhances energy, immune health, and overall vitality.
- Holy basil (Tulsi) promotes calm, reduces anxiety, and supports immunity.
- Reishi mushroom strengthens the immune system and encourages relaxation.
Do these supplements really provide what they claim? Studies have shown that they can have a positive effect on the central nervous system in animals. For humans, results remain inconsistent and inconclusive. If you’re interested in adaptogens, give them a try for 30 days. Don’t invest more until you experience results for yourself.
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Melatonin
Melatonin is a hormone your body naturally makes to help regulate the sleep-wake cycle. As a supplement, it’s often used to support better sleep, particularly for issues like jet lag or other circadian rhythm disruptions. At this point, a melatonin supplement has been shown to assist those with insomnia and sleeping disorders in resting well.
If you struggle with sleep, melatonin is a safe and effective option. However, the long-term effects of the supplement have not been adequately studied. Links to chronic fatigue and mild depression have been identified but not confirmed. Start your dosage low, about 5mg a day or less, and work to identify the underlying cause of your sleep disorder. Healing is always the best option over long-term dependency on a supplement.
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Fish Oil
Fish oil, packed with omega-3 fatty acids, offers a wide range of health benefits, particularly for heart and brain health. Omega-3s help reduce inflammation in the body, which is linked to many chronic diseases. They can lower triglyceride levels, improving blood fat profiles and potentially reducing the risk of heart disease and stroke.
Beyond heart health, omega-3s play a crucial role in supporting brain function, helping with memory, focus, and mood regulation. Some studies suggest fish oil may also ease symptoms of depression and anxiety. Additionally, its anti-inflammatory properties can benefit people with conditions like arthritis and other inflammatory disorders.
For my seafood lovers who eat fish two times a week or more, feel free to skip this supplement. You are getting all the benefits of fish oil in your diet, and a supplement will not add anything more.
If you aren’t having fish twice or more a week, you can safely add fish oil to your supplement plan and reap the many great benefits. We recommend taking it every other day, and don’t be alarmed by the taste or a potentially fishy burp throughout the day. The fishy aftertaste experience is the one major drawback of this supplement!
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Vitamin B12
Vitamin B12, or cobalamin, is a water-soluble superhero your body can’t live without. It helps create healthy red blood cells that deliver oxygen all over your body, supports DNA production to keep your cells growing and repairing, and supports nerve function. Plus, it’s a key player in turning food into energy, so you can keep going strong.
Since B12 mostly exists in animal products like meat, dairy, and eggs, those who don’t eat these often turn to fortified foods or supplements to get their fill. Without enough B12, you might feel tired, foggy, or even notice tingling nerves—so keeping your levels up is a smart move for feeling your best.
The best thing you can do is incorporate foods with B12 into your diet. Vitamin B12 is primarily found in animal sources like beef, pork, chicken, lamb, salmon, tuna, trout, sardines, eggs, dairy products such as milk, cheese, yogurt, and liver. For those following plant-based diets, B12 can be obtained from fortified foods, including plant milks like soy and almond milk, fortified breakfast cereals, nutritional yeast, and some fortified soy products.
If it’s not possible to get the B12 you need from your diet, a supplement can be beneficial. Talk to a professional about your exact dosage, as excess B12 is secreted out of the body through urine, meaning you’ll just pee all that money out if you take too much!
