The supplements industry is booming in the United States and is valued at around $70 billion a year.

Eight in 10 people are taking supplements, a Pew Research Center survey found last month, as part of efforts to get better sleep, improve cognitive function, strengthen their immune system and myriad other health pursuits.

These regimens can involve shakes and juices, popping pills or even injections — and at times a hefty price tag.

“My thoughts are that we have over-complicated supplementation. People have kitchen cabinets that look like GNC warehouses,” Sanjiv Lal, CEO and co-Founder at biotech company Regen Therapy, told The Independent.

“Twenty bottles, powders everywhere, some $150 longevity supplement they heard about on a podcast and nobody has stopped to ask whether they actually need any of it.”

Americans’ obsession with supplements began in the 1970s with the birth of bodybuilding. Then came the vitamin C craze following Nobel Prize-winning chemist Linus Pauling’s 1970 best-seller,Vitamin C and the Common Cold, which argued that people needed more of it to strengthen their immune system.

Social media supercharged the fitness and wellness industry, and interest in supplements, with hoards of influencers and celebrities jumping on the bandwagon.

Reality TV star Kourtney Kardashian launched Lemme in 2022, a range of wellness gummies which claim to improve sleep, libido and digestive health.

Neuroscientist and podcast host Andrew Huberman, who boasts over 5 million monthly listeners, has also cashed in, becoming the scientific advisor for a nutrition powder company called Athletic Greens. The company sells powder that promises to boost energy and support gut health.

The queen of wellness, actress Gwyneth Paltrow, sells supplements for stronger and shinier hair, skin and nails via her $250 million-dollar wellness brand Goop.

But for most Americans taking supplements, it boils down to a core handful. The five supplements most sold in the U.S. over the past 20 years are daily multivitamins, vitamin D, vitamin C, calcium and omega-3 fatty acids, according to research from the Harvard T.H. Chan School of Public Health.

The Independent asked experts to break down what supplements are worth investing in.

Muscle power

Vitamin D — which we primarily get from the sun — boosts mood, lessens the risk of bone fractures and helps the body to absorb other nutrients.

“Vitamin D helps your body absorb calcium and supports your bones and muscles,” Eddie Khoriarty, a licensed pharmacist and founder of Florida’s GlowPure pharmacy, told The Independent.

Most healthy people don’t need Vitamin D supplements, the Cleveland Clinic says.

But doctors will recommend Vitamin D for those who may be deficient due to low sun exposure, dark skin pigmentation or reduced intake from food.

Having low levels of Vitamin D can increase the risk of falls in elderly people, a 2002 study from Utrecht’s University Medical Center found. It can also signal developing obesity, kidney and liver disease, cystic fibrosis, Crohn’s disease and celiac diseases, according to the Cleveland Clinic.

Taking too much Vitamin D could lead to a toxic blood condition called hypercalcemia. “Very high doses over time can raise calcium levels and put strain on the kidneys,” Khoriarty noted.

Something fishy

Omega-3 fatty acids are healthy fats that support the body’s cells and can reduce risk of heart disease and cancer.

Omega-3s come from foods, like salmon, walnuts, sardines, anchovies, chia seeds, spinach and Brussels sprouts.

And while 10 percent of American adults regularly take these supplements, according to Harvard Health, doctors recommend people eat their required omega-3s instead.

In general, most Americans aren’t getting enough omega-3s, according to recent data from the Centers for Disease Control and Prevention. Some 98 percent of people get below optimal levels, which is particularly concerning for men, who need higher amounts because of their increased risk of heart disease.

So, many people could benefit from the supplements, experts told The Independent.

“Fatty fish (think SMASH: salmon, mackerel, anchovies, sardines and herring) is the only dietary source of these important fatty acids, and most people are not eating nearly enough fish — let alone fatty fish,” Elana Natker, a registered dietitian and vice president of communications for the Global Organization for EPA and DHA omega-3s, said.

“That's why supplementation with a high quality omega-3 supplement may be necessary.”

People should consult their doctor before taking omega-3s. Taking too much of the supplement could increase the risk of an irregular heartbeat, a 2021 study from Los Angeles’ Cedars Sinai Hospital showed.

The best of the rest

The experts highlighted some supplements suitable in specific cases, too.

Melatonin supplements, the natural sleep hormone, can help those struggling with insomnia or disrupted sleep and are generally safe at low doses. But the supplements should never be taken to replace improvements to sleep hygiene, such as avoiding caffeine and limiting screen time, U.C. Davis Health says.

Iron supplements can help people with chronic anemia, a condition in which the body does not have enough healthy red blood cells to carry oxygen to the body’s tissues and can lead to heart attacks and organ damage. The condition impacts 9.3 percent of Americans over the age of 2.

“Iron is needed to make hemoglobin which helps to carry oxygen throughout the body and supplements or iron infusions can help to replenish iron stores much faster than food,” said registered dietitian Holly Forbes, founder of the Hair Loss Nutritionist.

Around 10 million Americans aren't getting enough vitamin B12, which supports mental focus, nerve function and healthy blood cells.

While most people can get the B12 they need from adding fortified breakfast cereals like Special K and Bran Flakes, or seafood including trout, salmon or clams to their diet on a regular basis, a supplement could be a good idea for others, says Forbes.

“It’s mostly present in animal foods so vegans are at a risk of deficiency unless they intentionally eat foods fortified with vitamin B12,” she explained.

The bottom line

Expect to see more supplements on store shelves in future, with financial forecasts suggesting the market will boom to $431.7 billion annually in the U.S. by 2033.

But people should be skeptical of big promises made by supplements about detoxing the body or reversing aging, the experts said. And if you do plan to take supplements, consider your medical history and other medications.

“Supplements can interact with prescription medications, and people often don’t think to mention them,” Khoriarty said.

But a handful of supplements have solid research behind them, as long as you’re taking them to support a deficiency, said Lal.

“When someone asks me whether a supplement is worth it, I ask three questions: Is there good evidence for it? Do you actually need it? And is it safe with everything else you take?” he said.

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