By Dr. Samar Bursheh
Walk into any supplement aisle, and it can feel overwhelming — rows of shelves filled with products promising better energy, improved sleep, stronger immunity, and balanced hormones. Many people are taking multiple supplements with the best intentions, yet often “guessing without testing,” and without clear guidance on what their body actually needs.
In our practice, we frequently meet patients who are already taking several vitamins but still feel fatigued or out of balance. What we often see is not a lack of effort — but a lack of clarity. Supplements can be helpful, but only when they are chosen thoughtfully and used correctly.
Vitamins are not simply harmless add-ons. In many ways, they function like medications — meaning dose, timing, and interactions all matter. Some are best absorbed with food, others on an empty stomach, and certain nutrients compete when taken together.
Why Supplements Matter — But Not the Way You Think
In most cases, when someone is eating a balanced, nutrient-rich diet, the body can meet its needs through food alone. Supplements are not always necessary.
However, modern lifestyles, dietary patterns and agricultural changes can influence the quality and availability of nutrients in our daily intake. There are also specific situations where targeted support becomes important — such as limited sunlight exposure, absorption challenges, or dietary choices like veganism. In these moments, the goal is not to add more, but to support the body with intention.
What Actually Makes a Difference
When it comes to supplements, it helps to focus on what has been studied and what is truly needed — rather than what is simply popular. Whenever possible, a “test rather than guess” approach provides much more clarity.
There are a few well-known vitamins and minerals that consistently play a meaningful role in energy, metabolism, and overall health.
Vitamin D, for example, behaves more like a hormone than a vitamin. It supports mood, immune function, and metabolic balance. Levels can be easily checked through routine lab work, and deficiency is extremely common — especially in regions like the East Coast, where sunlight exposure is limited for much of the year. When supplementation is needed, vitamin D is best absorbed when taken with a meal that contains fat, ideally in a capsule or softgel form to support proper absorption.
Magnesium is another frequently overlooked mineral. It plays a role in sleep, stress response, and muscle function. Many people feel that magnesium “didn’t work” for them, but the form matters. Magnesium glycinate is typically calming and can support muscle recovery and sleep when taken in the evening. Magnesium citrate is more commonly used for digestive support, while other forms such as threonate are being studied for their potential cognitive benefits.
Vitamin B12 supports energy production and nerve function. While not everyone requires supplementation, it becomes particularly important for individuals following a vegan diet, those with malabsorption conditions, or patients who have undergone bariatric surgery. In these cases, levels should be monitored and supported appropriately.
Omega-3 fatty acids are also widely used and can support cardiovascular and inflammatory balance. However, quality and dosing vary significantly between products, and not all supplements provide the same benefit.
You may also hear about plant-based compounds such as phytoestrogens, found in foods like flaxseed and legumes. These can provide gentle support during hormonal transitions, though they are not a replacement for medical therapy when needed.
And then there are supplements like collagen or turmeric, which have become increasingly popular. Collagen may offer some support for skin and hair, though evidence for joint benefit is still evolving. These products can be part of a wellness routine, but they should not replace foundational strategies.
A Quiet Caution
One important point that often gets overlooked is bioavailability.
When a supplement contains a long list of ingredients and promises multiple benefits, it may seem appealing — but more is not always better. The body cannot always absorb or effectively utilize many compounds at once, and combining too many nutrients can reduce their overall benefit. It can also make it difficult to identify the cause of any adverse reaction.
In many cases, a simpler, more targeted approach is easier to follow, safer, and more effective.
A More Thoughtful Approach
Beginning supplementation should start with your needs, not with trends.
Rather than adding multiple products at once, it is often better to begin with a focused plan — one that considers diet, lifestyle, lab values, and individual symptoms. In some cases, working with a physician or nutrition professional can help simplify the process and avoid unnecessary or ineffective choices. It is also important to consider potential interactions, as vitamins can influence or interfere with certain medications.
What People Need to Hear Most
The goal is not to take more — it is to take what is right for you.
When used wisely, supplements can support energy, sleep, and overall well-being in meaningful ways. But they work best when they are part of a larger foundation built on nourishment, movement, rest, and awareness.
Your body doesn’t need excess — it needs alignment.
About the Author
Dr. Samar Bursheh is an endocrinologist and lifestyle-medicine physician specializing in hormonal and metabolic health. She integrates evidence-based medicine with lifestyle strategy to support patients in achieving long-term wellness.
