Five Myths About Dietary Supplements—And the Truth You Should Know

When it comes to dietary supplements, everyone seems to have an opinion. Critics often claim they’re unnecessary, unsafe, or unregulated. At the same time, three-quarters of Americans take supplements, with over 90 percent of users saying they are essential for better health. Social media is rife with unrealistic, unsupported claims of their miracle effects, but when doctors dismiss supplements, they risk alienating their patients, shutting down constructive conversations and thwarting strategies for prevention.¹

To clear the air, let’s tackle five of the most common myths about dietary supplements—and why it’s time we stopped vilifying these products.

Myth 1: People don’t need supplements if they just eat a healthy diet

If only it were that simple. The reality is that most people don’t eat a perfectly balanced diet. Federal nutrition surveys (NHANES) repeatedly show that large portions of the U.S. population fall short on key nutrients every single day. NHANES calls out vitamins D, potassium, magnesium, iron, calcium and fiber as essential nutrients that are under consumed.²

Even people who try to eat well often miss the mark. For the last 25 years, the Dietary Guidelines for Americans have urged us to improve our diets. Yet during that time, our eating habits have gotten worse, not better. Add to that the fact that many foods today are less nutrient-dense than they were decades ago—thanks to soil depletion, food processing, and changes in agricultural practices—and the gap gets even wider.

So unless you have a personal nutritionist and chef, you are unlikely to have the perfect diet that so many naysayers promote as the reason to dismiss supplements. Supplements aren’t meant to replace food, but they help fill the gaps that even “healthy eaters” encounter.

Myth 2: Nutrient shortfalls don’t really matter.

On the contrary, they matter a lot. Consistently getting the right levels of vitamins and minerals supports long-term health in powerful ways.

For example, the COSMOS trial showed that multivitamins may help slow cognitive decline as we age. Higher vitamin D levels, confirmed in numerous clinical studies, are linked with better immune function and less severe respiratory infections—including COVID-19. Creatine, long thought of as just a sports supplement, is now being recognized for its benefits on reducing sarcopenia, promoting immune health, and even mental function in a broader population. Research on probiotics has revealed how they help to restore balance in our gut microbiome, with ripple effects for digestion, immunity, and beyond.^3-6

When people dismiss nutrient insufficiencies as harmless, they ignore the mounting science showing otherwise.

Myth 3: Supplements aren’t proven to be safe

This one is flat-out wrong. Since 2008, supplement companies have been required to report any serious adverse events to the Food and Drug Administration (FDA). With millions of servings consumed every day, the safety record is strong—especially compared to many other FDA-regulated products, from prescription drugs to medical devices.⁷

Yes, it’s possible to get too much of a good thing—but cases of consumers exceeding safe levels are rare. Most horror stories of the potential risks from supplement usage include the words “if used in excess,” and the truth is actual reports of negative health effects of over ingestion of supplements are rare. Overdoses happen far more often with everyday items like painkillers or prescription drugs.

It’s also worth noting that many headlines about supplements failing lab tests or containing contaminants are exaggerated. They often involve researchers purchasing sketchy products from the dark corners of the internet, products average consumers would never encounter in their neighborhood grocery, pharmacy or vitamin store. That doesn’t mean consumers should throw caution to the wind. The best safeguard is to buy from trusted brands and reputable retailers, and to look for third-party quality seals that confirm a product meets high standards.

Myth 4: The supplement industry isn’t regulated by FDA

This myth refuses to die—but it couldn’t be further from the truth. Before 1994, dietary supplements didn’t even have a distinct regulatory category. That changed with the Dietary Supplement Health and Education Act (DSHEA), which created a comprehensive framework for how these products are formulated, manufactured, and labeled.⁸

Supplements must follow strict FDA rules for good manufacturing practices, ingredient safety, and labeling accuracy. And while critics often call for “more regulation,” the bigger issue is actually resources. FDA has the authority to take action against bad actors, but it needs more funding and staffing to keep up with the size of the marketplace.

Critics who falsely complain that supplements aren’t regulated really mean they are not regulated like drugs are. There are good reasons for that. Drug evaluation takes millions of dollars for clinical trials on new molecules that marketers make back in profits on their patent-protected monopolies. By contrast, dietary supplement ingredients are vitamins, minerals, amino acids, herbals and other compounds that would be found in nature or in the diet. Congress decided in 1994 that consumers should have access to these items with a regulatory framework that balances safety with widespread availability. Since then, the safety track record for dietary supplements along with the growth in the industry have proven it was the right choice.

Myth 5: Supplements are a “magic bullet” that let people ignore other healthy habits

This stereotype is not only unfair, but also completely backward. Research shows that supplement users are more likely to engage in other healthy behaviors, not less. They tend to eat better, exercise more, avoid smoking, get adequate sleep, and keep up with regular doctor visits.^1,9

In other words, supplement use is part of a constellation of healthy habits. Far from being a shortcut, supplements are often one piece of a larger commitment to wellness.

The Bottom Line

Dietary supplements aren’t perfect. They can’t replace a balanced diet, and they’re not a cure-all. But the myths that they’re unnecessary, unsafe, or unregulated do disservice to the millions of people who benefit from them every day.

Consumers deserve both accurate information and responsible products. That means calling out the rare bad actors who cut corners, while also recognizing the real value supplements provide. Instead of vilifying these products, let’s focus on using them wisely as part of a healthier lifestyle.

It’s time for a more balanced conversation—one that acknowledges the role supplements play in closing nutrient gaps, supporting long-term health, and encouraging people to live healthier lives.

Biography

Steve Mister has been president and chief executive officer of the Council for Responsible Nutrition (CRN), the leading trade association for the dietary supplement industry, since 2005. During Mister’s tenure, CRN has been instrumental in enacting the adverse event reporting law for dietary supplements, the Designer Anabolic Steroid Control Act, and defeating several efforts in Congress that would have over-regulated dietary supplements, and limited consumer access. Mister led the association to launch numerous self-regulatory programs that demonstrate the industry’s commitment to safety, quality and transparency, including The Supplement OWL, an industry-run online registry of dietary supplements and their labels. Under his leadership, CRN has created a consumer wellness education campaign (Life…supplemented), a program with the National Advertising Division of the Council of Better Business Bureaus to review supplement advertising, and an economic report on healthcare cost savings from the targeted use of specific supplements.