There are tens of thousands of studies on the potential health benefits of dietary supplements. Below are some of the most commonly used supplements and what current research says about them.
1. Vitamin D
Vitamin D is naturally produced in the body when exposed to sunlight and promotes the absorption of calcium to build and support strong bones. There are two forms: vitamin D2, found in plant-based foods, and vitamin D3, which is produced by the skin when exposed to sunlight. Foods like milk can be fortified with vitamin D, but adequate levels can be difficult to obtain from diet alone.
It can also happen that our bodies don’t produce enough vitamin D – especially during the darker winter months – so supplementation can help.
Some research suggests that supplementing with vitamin D and calcium may help prevent osteoporosis, a disease that weakens bones as we age, making them more susceptible to fractures or breaks. A meta-analysis concluded that dietary and supplemental forms of calcium and vitamin D increased bone mineral density in postmenopausal women, thereby reducing the risk of hip fractures.
But the research is mixed. Other research has found that vitamin D supplements were not helpful in reducing the risk of bone fractures in middle-aged and older adults who did not have a specific vitamin D deficiency.
2. Vitamin C
Vitamin C is one of the building blocks of healthy blood vessels, cartilage, and muscles, and has long been associated with maintaining a healthy immune system.
Many people get sufficient amounts of vitamin C in their diet, and it is found in citrus fruits and some vegetables.
Research suggests that vitamin C may play an important role in preventing chronic diseases. Some studies have shown, for example, that vitamin C promotes cardiovascular health, although more consistent research is needed to determine its effect on preventing heart disease.
Vitamin C supplements are popular for relieving cold symptoms, but research has not fully proven these effects.
3. Magnesium
Magnesium helps regulate calcium and blood sugar levels, and also helps the body make protein. It is found in a number of foods, including nuts, seeds and beans, but you can also add it to your diet through supplements.
Some research has shown that magnesium supplementation can help manage type 2 diabetes, and other studies have found that magnesium may have protective effects on the hearts of diabetic patients.
According to some research, magnesium supplementation may also help reduce symptoms of depression.
But not all studies on the connection between mood and magnesium have yielded consistent results. Further research is therefore needed to identify the potential effects of magnesium on mental health problems.
4. B vitamins
Vitamin B, made up of a group of eight vitamins, plays an essential role in enabling the body to use energy. The eight B vitamins are: B1 (also called thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxal phosphate), B7 (biotin), B9 (folic acid or folate), and B12 (cobalamin).
B vitamins have been linked to a number of possible health benefits in studies, including a reduced risk of heart disease in people with normal kidney function. But researchers note that age, sex and genetics remain important risk factors for cardiovascular disease.
Other research has shown that vitamin B2 supplementation may reduce the duration and frequency of migraine attacks, while different studies suggest it may play a role in preventing cognitive decline.
5. Probiotics
Some research suggests that gut-friendly probiotics in supplement form may have positive health effects, particularly when it comes to digestion. Probiotics may be particularly helpful in preventing and treating diarrhea related to antibiotic use.
Other studies suggest that probiotics may relieve symptoms of irritable bowel syndrome (IBS), but the latest guidelines from the American Gastroenterological Association indicate that there is not enough evidence to make a recommendation on probiotics for IBS.
6. Zinc
Zinc has been linked to a number of potential health benefits, including a strengthened immune system. A study in Singapore, for example, found that zinc supplementation via capsules or lozenges containing 5 milligrams (mg) to 43 mg of zinc can potentially reduce the duration of a cold by just over two days.
Zinc supplements may also slow the progression of macular degeneration, an age-related eye disease that leads to vision loss.
7. Creatine
Creatine is an amino acid (the building blocks of protein) and helps provide energy to muscles, especially during exercise.
Creatine is a popular supplement among bodybuilders and athletes. Many people take it after a workout to promote muscle growth, and some research supports this practice.
A scoping review, in which the authors examined 16 randomized controlled clinical trials, concluded that creatine supplementation may have effectively supported muscle growth in younger, healthy people, but additional, larger trials are recommended.
Other research suggests that creatine may be beneficial for older adults. A research review published in Canada has determined that the use of creatine supplements, with or without resistance training, can increase muscle mass and prevent falls in older adults.
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