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Contrary to what many wellness influencers on social media may be preaching, I don't think most people need a dozen different supplements.
In fact, one of the biggest mistakes I see as a registered dietitian and Good Housekeeping’s Nutrition Director is people spending hundreds of dollars on products they don't actually need while overlooking the basics that have the biggest impact on their health.
Yes, supplements can absolutely have a place in someone’s wellness routine. Some are backed by decades of research, can help fill nutritional gaps, or provide benefits that are difficult to get through diet alone. The key is knowing which ones are truly worth your time and money. Here are the supplements I think are actually worth considering, and why.
Our registered dietitians in the Good Housekeeping Institute Nutrition Lab review and evaluate every single supplement we recommend in accordance with our dietary supplement methodology. We then have a registered dietitian on our Medical Review Board review each article for scientific accuracy. A supplement should do just that: supplement the diet, not replace high-quality, nutritious food and important healthy lifestyle practices. Check with your health care provider before starting any dietary supplement regimen.
Creatine
If there is one supplement I think is actually worth the hype, it’s creatine. Creatine is one of the most well-researched supplements available, and the evidence supporting its benefits is strong, especially when it comes to improving strength, power, and muscle growth when paired with resistance training.
But one of the biggest misconceptions about creatine is that it’s only for bodybuilders or professional athletes. Creatine can be beneficial for anyone looking to support muscle health, and promising research suggests it may also benefit many aspects of women’s health throughout the reproductive years, menopause and beyond.
One of the main things I love about creatine is that it is simple—most creatine supplements contain just creatine monohydrate, not 15 different compounds that you’ve never heard of. For most healthy adults, I think it can be a smart addition to their routine. But like any supplement, it should be considered in the context of your individual health needs.
My take: Creatine isn’t just for athletes. For women who want to stay strong, maintain muscle, and support healthy aging, it’s one of the first supplements I’d consider.
Vitamin D
Vitamin D is one of the few supplements I frequently recommend, but only when there’s an actual need. And I know it might not be the most glamorous one, but it’s essential. That’s because vitamin D actually works like a hormone in the body. We can get it from certain foods or our bodies can make vitamin D when our skin is exposed to sunlight. The active form of vitamin D plays an important role in regulating calcium absorption, bone health, and more.
Unfortunately, nearly 50% of us worldwide experience vitamin D insufficiency. Many factors can influence vitamin D status, including where you live, sun exposure, skin pigmentation, age, dietary intake, and more. But when it comes to vitamin D, bloodwork is key to helping determine whether supplementation is actually needed and to guide the appropriate dose. Keep in mind that vitamin D is fat-soluble, meaning the body stores it, and taking excessive amounts without a reason can potentially cause problems.
My take: Vitamin D is essential and many people have or are at risk of vitamin D deficiency, but bloodwork is needed to confirm an actual need and the proper dosage.
Omega-3s
Omega-3 supplements are another option that I think can be worth considering, especially for people who don’t regularly eat fatty fish. The omega-3 fats EPA and DHA are important nutrients found naturally in fish like salmon, sardines, trout, and other seafood. These fats have been studied extensively, particularly for their role in heart health and lowering triglyceride levels.
Ideally, I love seeing people get omega-3s from food first. However, not everyone eats fatty fish a couple of times per week, so that’s where supplementation can make sense. But one thing I always emphasize with omega-3 supplements is quality. Fish oils can oxidize, and not every product is created equal. Choosing a reputable brand and looking for quality testing is important when looking at any supplement, but it’s especially important for this category.
My take: If you don’t eat fatty fish regularly, an omega-3 supplement may be worth considering.
Collagen
Collagen is one of the most popular supplements right now, especially when it comes to skin, hair, nails, and joint health. I do understand the hype because collagen is the most abundant protein in the body and plays an important role in the structure of our skin, bones, tendons, ligaments, and connective tissue.
But this is also a supplement where the details matter. When someone tells me they’re taking collagen, one of my first questions is what type? Different types of collagen have different potential benefits. For example, Type I collagen is the most abundant type in the body and is commonly used in supplements marketed for skin, hair, nails, and overall connective tissue support. And Type II collagen is the primary collagen found in cartilage and is the type most commonly associated with joint health.
Many supplements contain hydrolyzed collagen peptides, which are broken down into smaller pieces that are easier for the body to digest and are commonly studied for skin and connective tissue benefits. Other forms, like undenatured type II collagen, have also been studied specifically for joint health.
But collagen is not a magic powder that will transform your skin overnight or replace the fundamentals of good nutrition. Your body still needs enough total protein, resistance training, a balanced diet, and healthy lifestyle habits to support collagen production and overall health.
It’s also important to remember that collagen is not a complete protein source, meaning it does not contain all of the essential amino acids your body needs. So it can definitely be an addition to, but not a replacement for quality protein-rich foods.
My take: Collagen can be worth considering, but choose the type and form intentionally.
Multivitamin
Let me be clear: not everyone needs a multivitamin, and a multivitamin does not replace a healthy diet. But I do think they can be useful for the majority of people because they can serve almost as a nutritional safety net, especially for individuals who may have gaps in their diet due to limited food variety, restrictive diets, certain life stages, or other circumstances that make meeting nutrient needs more challenging. Plus, there has been research in recent years linking regular multivitamin use with healthy aging, too.
That said, it won’t make up for consistently missing the basics, and taking a pill with more nutrients doesn’t automatically mean you’re healthier. So when choosing a multivitamin, I look for one that fills gaps rather than one that provides excessive amounts of everything.
My take: A multivitamin can be a reasonable option for some people, but it should complement a healthy lifestyle and not replace one.
The bottom line
When it comes to supplements, I’m looking for products that actually have a purpose, are backed by evidence, and make sense for the person taking them. There isn’t a one-size-fits-all approach here, and your supplementation should be directly tailored to your body and your health. The best supplement routine for you is one that supports your health, fits your lifestyle, and is actually something worth taking. Remember, no supplement can replace or outweigh a nutritious diet, regular exercise, and an overall healthy lifestyle.
Why Trust Good Housekeeping?
As director of the Good Housekeeping Institute Nutrition Lab, Registered Dietitian Stefani Sassos, M.S., R.D.N., C.D.N., handles all nutrition-related content, product testing, and evaluation. She stays up to date on the latest research to provide evidence-based reporting on all things diet and nutrition. Stefani oversees supplement analysis for Good Housekeeping and has evaluated categories including multivitamins, joint health supplements, and vitamin D.
Emily Martorano, RDN, CDN, LDN is a Registered Dietitian Nutritionist and founder of EM Nutrition, a leading virtual group practice offering personalized nutrition counseling and coaching to clients nationwide. Emily’s passion lies in helping clients develop a healthy and lasting relationship with food while optimizing their energy, confidence, and overall well-being. She and her team of expert dietitians specialize in translating science into approachable, real-life strategies that fit each client’s unique goals and lifestyle.
Emily is also a nationally recognized media expert, contributing to outlets such as Good Housekeeping, Women’s Health, CNN, and CBS News, where she shares practical insights on nutrition and wellness trends. She received her bachelor’s degree in dietetics from the University of Delaware and completed her Dietetic Internship before earning her Registered Dietitian Nutritionist (RDN) credential. She has worked within prestigious healthcare systems including NYU Langone and Stanford Health Care.
