The supplement aisle (or your social feed) is packed with promises. From glowing skin to better sleep to weight loss in a bottle.
But despite the slick labels and influencer testimonials, there’s no such thing as a one-size-fits-all fix. The truth is, even the best supplements only work when they’re the right fit for your body, goals, and lifestyle.
At Berry Street, we help people cut through the noise and get real about what supplements actually support their health, and which ones are more hype than help. If you’ve ever felt overwhelmed, skeptical, or simply unsure of where to begin, this guide is for you.
When Supplements Can Actually Help
Dietary supplements can be useful, but only when they’re used to support a well-rounded approach to health. “Supplements can play a supportive role—but only when they’re targeted and grounded in your actual needs,” says Jessica Kelly, MS, RDN, LDN. “They’re not a shortcut to health. Think of them as filling the gaps, not replacing the foundation.”
For example, vitamin D is commonly deficient, especially in colder climates or for people with limited sun exposure. Iron, vitamin B12, or methylated B vitamins may be necessary for people with specific absorption issues or dietary restrictions. And fiber supplements, such as psyllium husk or soluble fiber blends, can help when diet alone isn’t enough to support gut health or manage digestive issues.
Other supplements may help address nutritional gaps for people with restrictive diets, support hormonal balance, or assist with performance and recovery goals (think protein powders, creatine, or omega-3 fish oil for muscle repair or inflammation).
But no supplement can replace sleep, a balanced diet, or physical activity. And many over-the-counter pills promise more than they can deliver.
Why “Best” Depends on You
A quick online search will pull up countless "best of" lists: best collagen supplements, best supplements for weight loss, best supplements for muscle growth. But what’s missing from all of them? You.
Your current nutrient levels, your health goals, your medical history, and even your genetics matter. Someone who struggles with fatigue might need iron or B12, while someone managing cholesterol may benefit from plant sterols or red yeast rice. For one person, a CBD oil sleep supplement may be helpful; for another, it might interact with medication or be entirely unnecessary.
The most effective supplements aren’t just popular—they’re personalized.
Popular Supplement Categories and What to Consider
So, what are people actually reaching for… And are those glossy bottles worth it?
Let’s take a closer look at some of the most searched supplement categories and what to keep in mind before adding them to your routine.
Best Collagen Supplements
Collagen can support skin elasticity, joint comfort, and recovery for some people, especially as we age. Look for hydrolyzed collagen peptides for better absorption, and consider pairing with vitamin C to support natural collagen production. But know that results can take time, and some people may not notice a significant difference.
Best Weight Loss Supplements
This category is filled with bold claims. Many products promise fast results by suppressing appetite, increasing thermogenesis, or using stimulants—but these come with risks. Without behavior change, they rarely lead to sustainable outcomes. If you're trying to lose weight, focus on diet and exercise, not quick-fix pills.
Best Supplements for Muscle Growth
Supplements like creatine monohydrate, branched-chain amino acids (BCAAs), and whey or plant-based protein powders can support muscle repair and performance, particularly when paired with resistance training. These are generally most helpful for athletes or highly active individuals who struggle to meet their needs through food alone.
“For active individuals, certain supplements can enhance recovery and muscle synthesis—but only when the basics like protein timing and total intake are dialed in,” says Bridget Isaacs, MS, RD. “Creatine, BCAAs, and protein powders are tools—not magic.”
How to Know What You Actually Need
Before you spend money on another bottle of pills, it's worth taking a step back.
A health care provider or registered dietitian near you will look at a number of factors before recommending a supplement:
Your current eating habits and food preferences
Your medical history, including medications or chronic conditions
Symptoms like fatigue, poor sleep, or digestive discomfort
Lab results showing deficiencies (e.g., low vitamin D, B12, or iron)
Your schedule, lifestyle, and whether your current habits are helping you meet your goals
This kind of context helps separate what you think you might need from what your body actually needs, so you're not just guessing based on social media trends or generic checklists. Ready to get started? Make time to get started with a dietician today.
Signs a Supplement May Not Be Worth It
The supplement industry is loosely regulated, and many products hit the market without strong backing from clinical trials or peer-reviewed science.
Watch for red flags like:
Vague claims like "boosts metabolism" or "detoxes your system"
Proprietary blends that don’t list exact ingredient amounts
Lack of third-party testing or certifications for quality
Products that promise extreme results in a short time
Influencer or celebrity endorsements without medical expertise
Just because something is trending on TikTok doesn’t mean it’s effective—or safe.
What to Do Before Adding to Your Cart
Before you add a supplement to your cart, it’s worth slowing down and asking a few key questions. These quick reflections can help you avoid wasting money—or worse, taking something that doesn’t serve your health. Here’s a practical checklist to guide smarter supplement decisions:
Question to Ask | Why It Matters |
Have I looked at my current diet to see if food can meet this need? | Many nutrient needs can be met through whole foods, which offer added benefits like fiber, antioxidants, and satiety. Start with food first. |
Do I have recent lab work or a diagnosed deficiency? | Supplements are most effective when they address a specific, identified need. Without lab results, you’re often guessing. |
Am I taking any medications that could interact with this supplement? | Some supplements (like vitamin K, fish oil, or CBD oil) can interfere with medications, including blood thinners or proton pump inhibitors. |
Have I researched potential side effects or risks? | Even natural products can have side effects—especially when taken at high doses or for long periods. Know what to expect. |
Is this product third-party tested for purity and accuracy? | Supplements aren’t regulated like medications. Look for brands that undergo third-party testing to ensure what’s on the label matches what’s inside. |
Does this supplement address a real, personal health need—or just a marketing promise? | A trending product might not be relevant to your goals. Choose supplements that serve your body, not just popular demand. |
Being selective saves money and protects your health. If you’re unsure, that’s a great time to loop in a professional.
Download this checklist before you take any supplements:
Final Thoughts – Personalized Over Popular
Supplements aren’t bad—but buying what’s popular instead of what’s purposeful can be a waste. The best supplements are backed by science, grounded in nutritional health principles, and tailored to you.
At Berry Street, our registered dietitians help you build a supplement strategy that complements your diet, fits your goals, and doesn’t send you down a rabbit hole of unnecessary pills. We look at the full picture—gut microbiota, digestive health, hormonal support, activity level, stress, and more—to create a plan that actually works.
Book a session with a Berry Street dietitian today to build a supplement routine that works smarter, not louder.
