Let’s Discuss: Do You Really Need Supplements?

Walk into any pharmacy or scroll through social media, and you will see a booming industry promising better health in a bottle. From energy boosters to protein powders to detox formulas, dietary supplements have become quite a cornerstone of the modern wellness movement!

According to a 2018 survey from the Council of Responsible Nutrition, 75% of adults in the United States use at least one dietary supplement (1). This surge could be due to technological advancements and an interest in the link between nutrition and genetics (2). But with shelves overflowing with options, do we really need supplements, or can food alone sustain good health? Let’s discuss!

Why Supplements Exist

In a perfect world, we would get all the nutrients we need from whole foods. However, modern diets often fall short. Highly processed foods dominate many menus, while soil depletion has reduced the nutrient content of fruits and vegetables (3). But even with the best intentions, it can be difficult to meet daily nutritional needs through diet alone.

The reasons for why people use supplements vary among age groups and lifestyles. Younger demographics often take supplements to manage their weight, immune health, energy, and physical appearance. Older adults, however, may use them for personal health reasons or to fill nutrient gaps as they grow older. Athletes or those who participate in high-intensity exercise might also use them to recover faster, improve cognition and performance, or alter body composition (4).

Other lifestyle factors like busy schedules, stress, alcohol consumption, and exposure to environmental toxins can all strain the body and deplete key nutrients. Supplements can help bridge these gaps and offer support. For example, some formulas (like The Plug!) are designed to enhance liver health and detoxification, helping the body recover from daily stressors and maintain balance.

Who Actually Needs Supplements?

While there are many who take supplements — and for different reasons — still not everyone needs a cabinet full of capsules. Yes, certain groups may benefit from supplementation. The most common deficiencies include vitamin A, vitamin D, vitamin B12, and iron (5). Vegans and vegetarians often need extra vitamin B12 or iron since plant-based sources don’t provide the same nutritional values as animal products. A study showed that while omnivores had higher levels of vitamin A, vitamin E, iron, selenium, iodine, and zinc, vegans had more biotin, folate, and vitamin C (6).

Being an athlete also places extra demands on the body. Most athletes can meet their needs with food and hydration through a balanced diet. But supplements can help in certain cases! For example, high-endurance or high-intensity athletes might benefit from electrolytes to replenish those lost in exercise. Other common supplements athletes use are protein, creatine, and caffeine. Still, these are typically used on top of a healthy diet rather than as a replacement (7).

How to Choose Safe & Effective Supplements

With thousands of products on the market, choosing the right supplement can definitely be confusing! Let’s look at how you can choose a safe supplement with promising results.

While the Food and Drug Administration (FDA) doesn’t necessarily approve of dietary supplements, the agency still enforces guidelines and rules to regulate them. For example, the agency conducts inspections, ensuring companies meet manufacturing and labeling requirements (8). 

Never use a dietary supplement without checking the label and reviewing its ingredients! Start by looking for brands that are transparent about their ingredients and undergo third-party testing for purity and potency. Avoid products that make lofty claims or promise overnight results. Only take the recommended dose as stated on the label to avoid potential toxicity (8). And most importantly, select supplements that align with your personal health goals and consult a healthcare professional before starting anything new. Education is key!

The Final Word From Us

Supplements are not a shortcut to health, but when used correctly and thoughtfully, they can be a valuable tool to support your well-being. While we at The Plug are transparent and confident about our products, we always want to encourage you to carry on an active lifestyle and healthy diet alongside us to see optimal results! 

So PlugFAM, the bottom line is… be smart and be safe out there! And know that we’re always here for your supplement needs.

Bibliography

1. 2018 CRN Consumer Survey on Dietary Supplements [Internet]. Council for Responsible Nutrition. 2018 Oct 18. Available from: https://www.crnusa.org/2018ConsumerSurvey

2. Dietary Supplements Market (2025 - 2033) [Internet]. Grand View Research. Updated 2025 July 9. Available from: https://www.grandviewresearch.com/industry-analysis/dietary-supplements-market-report

3. Dirt Poor: Have Fruits and Vegetables Become Less Nutritious? [Internet]. Scientific American. 2011 Apr 27. Available from: https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss

4. National Academy of Sports Medicine (NASM). NASM Essentials of Personal Fitness Training Seventh Edition. Burlington, Massachusetts: Jones & Bartlett Learning; 2021.

5. Vitamin Deficiency [Internet]. Cleveland Clinic. Updated 2025 Oct 20. Available from: https://my.clevelandclinic.org/health/diseases/vitamin-deficiency

6. Dawczynski C, Weidauer T, Richert C, Schlattmann P, Dawczynski K, Kiehntopf M. Nutrient Intake and Nutrition Status in Vegetarians and Vegans in Comparison to Omnivores - the Nutritional Evaluation (NuEva) Study. Frontiers in Nutrition [Internet]. 2022 May 15;9. Available from: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.819106/full 

7. Dietary Supplements for Exercise and Athletic Performance [Internet]. NIH: National Institutes of Health | Office of Dietary Supplements. Updated 2024 Apr 1. Available from: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional

8. Office of the Commissioner. FDA 101: Dietary Supplements [Internet]. FDA: U.S. Food and Drug Administration. 2022 June 2. Available from: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements