In recent years, there has been a significant surge in health and wellness awareness. The pandemic prompted individuals to focus more on their wellbeing, leading to a growing interest in easily accessible health products.

This has resulted in a remarkable increase in the popularity of vitamins and dietary supplements. Sales of dietary supplements in the United States rose by 50% from 2018 to 2020, reaching over $220 billion in 2020, as reported in a 2023 study in the journal Nutrients.

Additionally, wellness influencers often suggest that supplements can resolve specific health issues.

“Social media has played a significant role in sparking interest in various vitamins, with influencers regularly promoting trendy ‘must-have’ vitamins and making robust health claims based on their own supplement use,” explains Caroline Thomason, R.D., a dietitian based in Washington, D.C. “This ongoing promotion can lead to heightened awareness, but it also risks spreading misinformation, encouraging unnecessary supplementation, and potentially causing health problems. Influencer recommendations often emphasize trends and popularity over scientific backing, which may not apply to everyone.”

While vitamins and supplements can be useful additions to a health routine, they should be used wisely and acquired appropriately. Some health professionals express concern that online recommendations might lead people to address issues that aren’t actually present, or even create new problems.

So, how can you successfully navigate the vast array of vitamins and supplements? Here’s what health professionals suggest.

Which vitamins should I consider taking?

Unfortunately, there isn’t a definitive answer. This query should ideally be directed to a primary care physician, who can perform blood tests to check your vitamin levels. That medical professional or a qualified dietitian can offer tailored advice if any deficiencies are discovered.

“There isn’t a universal solution for vitamins. If anyone insists otherwise, that’s a significant warning sign,” Thomason cautions.

Unless advised by a doctor that you lack a specific vitamin, it’s generally best to focus on obtaining essential nutrients from food rather than supplements. The National Institutes of Health’s Office of Dietary Supplements supports this viewpoint.

“If you are not deficient, eating a varied diet can help you meet your vitamin and mineral requirements naturally without supplementation,” Thomason adds.

Which vitamins should be avoided on a daily basis?

It is possible to have too much of a good thing; thus, health experts urge caution when it comes to taking supplements that haven’t been recommended by a healthcare provider.

Specific vitamins, particularly the fat-soluble ones like A, D, E, K, as well as minerals like iron, and electrolytes including potassium and calcium, should not be taken regularly without consulting a dietitian or doctor due to potential toxicity and adverse effects. While these nutrients are essential for the body, they can pose risks if you’re not deficient to begin with.

“Excess consumption of vitamins and minerals can lead to serious health complications, depending on the nutrient and the amount consumed,” Thomason warns. Risks may encompass toxicity, liver damage, elevated calcium levels, bleeding, and kidney stones. It’s also crucial to verify with a healthcare provider that any new supplements won’t negatively interact with prescriptions you’re currently taking.