When it comes to health and wellness, supplements are almost always a part of the conversation. Some people swear by them, while others don’t, so the debates are always interesting. Are they miracle pills or modern-day snake oil? Let’s cut through some of that confusion by looking at 5 common misconceptions about supplements. Spoiler alert: They aren't the bad guys they're often made out to be!
Misconception #1: Supplements Are Just Expensive Placebos
Photo by Akshay Chauhan on UnsplashOne of the most common myths about supplements is that they don’t actually work and they're just a way for companies to make money off gullible consumers. While it’s true that not all supplements are created equal, dismissing them all as expensive placebos is unfair. Many supplements are backed by solid scientific research. For example, omega-3 fatty acids from fish oil are known to support heart health, and vitamin D can help strengthen bones and boost immunity. The key is to choose high-quality products and understand that supplements are meant to complement a healthy diet, not replace it.
Misconception #2: All Supplements Are Safe Because They’re Natural
Photo by Kyle Bushnell on UnsplashIf it’s natural, it must be safe, right? Well, no, that’s not always true. Just because a supplement is derived from nature doesn’t guarantee it won’t cause side effects or interact with medications. For instance, kava, a plant used for its calming effects, can cause liver damage if taken in large amounts or for extended periods. That’s why it’s essential to research and consult with healthcare professionals before starting any new supplement regimen!
Misconception #3: More Is Always Better
Photo by Nicolas Solerieu on Unsplash“If a little bit is good, a lot must be great!” No, no, no! More isn’t always better, and that’s particularly true for supplements. Your body can only absorb so much of any given nutrient, and taking megadoses can sometimes do more harm than good. For example, excessive vitamin A can lead to toxicity, causing headaches, dizziness, and even liver damage. Stick to the recommended doses and remember that supplements are there to fill in nutritional gaps, not to overload your system. It’s all about balance!
Misconception #4: Supplements Can Replace a Healthy Diet
Photo by Brooke Lark on Unsplash“Who needs vegetables when you have multivitamins?” That’s what a lot of people think, but supplements aren’t magic bullets and they’re not meant to replace the great variety of nutrients we get from whole foods. A healthy diet provides fiber, antioxidants, and other beneficial compounds that you won't get from a pill. Think of supplements as the sidekick to your superhero diet. They can help support your health but shouldn’t be the main source of anything. It’s in their very name: they’re supplements; they complete or enhance, they don’t replace.
Misconception #5: Supplements Are Only for Bodybuilders and Athletes
Photo by Ryan Hoffman on UnsplashMany people believe that only gum rats, marathon runners, and athletes need supplements, but that’s not true. While athletes often use supplements to enhance performance and recovery, they're not the only ones who can benefit. Every day people can need supplements to address specific health concerns or dietary deficiencies. For instance, pregnant women often need folic acid to support fetal development, and older adults might need calcium and vitamin D to maintain bone health. Supplements are just a part of self-care practices and they have been for ages, so they can benefit everyone.
Mexican male workers in the Bracero Program undergoing a routine health inspection while nude.Carlos Marentes, Proyecto Bracero Archives, Centro de Trabajadores Agricolas Fronterizos, El Paso
State border plant inspection maintained by the USDA between Mexico and the United States. Shoppers returning from Mexico (Juarez) to the United States (El Paso) over the bridge which carries all the traffic are required to open their packages for inspection, June 1937. Library of Congress
The Bath Riots headline an El Paso newspaper on January 29, 1917. The report describes Carmelita as an “auburn-haired amazon.” 
Mexican male workers in the Bracero Program being doused with chemicals while undergoing a routine sanitization.Photography by Leonard Nadel, 1956, National Museum of American History.