Are You “Optimizing,” or Do You Just Have Really Expensive Pee?

There’s a supplement for everything these days — glowing skin, better focus, less bloat, more calm. Scroll one wellness post and suddenly your algorithm thinks you need magnesium, mushroom coffee, and a greens powder from a guy named Chad.

It’s little wonder the supplement industry is booming — now a $63.9 billion market and expected to nearly double in the next decade. But when sales explode faster than the science, the medical world starts to side-eye. Even doctors aren’t sure all supplements are worth it, with many saying the evidence for real benefits is thin.

Yeah, but mine are clinically proven. Unfortunately, that claim on your collagen powder might just mean one small study, or none at all. And because the FDA classifies supplements as food, not medicine, companies don’t have to prove they work. Labels can be inaccurate, doses can vary drastically, and some products even contain contaminants or undeclared ingredients. (Get this: Even a supplement CEO has publicly called for stricter regulation.)

Even when the label is accurate, your body might not actually absorb what’s in the bottle — bioavailability varies wildly between forms. Plus, the buzziest ones may not be the smartest. Take gummies: fun to chew, but usually more sugar than substance.

Don’t I need them to fill gaps? Supplements can help, but they’re not stand-ins for sleep, whole foods, or stress management — they can’t undo three lattes and no vegetables (sigh). There are times they matter — pregnancy, aging, certain meds, heavy menstrual cycles, vegan diets — but the dose and type should match your actual needs.

And those symptoms you’re trying to fix… Fatigue, brain fog, mood swings — supplements can feel like a proactive step, but sometimes they’re covering up what your body is actually trying to tell you. Think of them like turning off a smoke alarm instead of checking for a fire. That’s why leaning on pills or powders in place of a check-up could delay a real diagnosis or effective treatment. 

For Your Sanity:

• Check before you stack. Some supplements can mess with your Rx. For example, St. John’s wort can make birth control less effective. Vitamin K can blunt blood thinners.  And when you take your vitamins matter. For example, fat-soluble vitamins (A, D, E, K) absorb better with food. Iron absorbs better with vitamin C, worse with dairy or coffee. Ask your doctor or a registered dietitian to review your current list for best practices. 

• Read the labels. Look for third-party testing with labels like USP, NSF, CVS or ConsumerLab. Oh, and that “proprietary blend”? That’s often code for: “We’re not telling you what’s in here.”

• When in doubt, stick with the basics. NAD+ might be trending, but not all medical professionals are buying it. The supplements worth your shelf space are likely the classics, depending on your diet, lifestyle, and age: vitamin D, iron (if you menstruate heavily or are vegan), omega-3s (if fish isn’t on the menu), and calcium.

• There is no casual supplement. Just because they’re sold over the counter doesn’t mean they’re harmless. For example, certain fat-soluble vitamins and minerals can actually build up and cause toxicity if you overdo it. Here are some side effects to be aware of — because “over the counter” doesn’t always mean “low risk.”