Vitamin supplements are everywhere — from pharmacy shelves to Instagram ads — and nearly three-quarters of Americans, along with two-thirds of Britons, admit to taking them. The global vitamin and mineral supplement market is worth over $32 billion, but the real question is: are these pills actually helping us, or are they just expensive placebos?

Why We Take Them

Vitamins and minerals are essential nutrients our bodies can’t make, so we must get them from food. They help keep our skin, bones, vision, and immune system healthy. In theory, if you’re eating plenty of fruits, vegetables, whole grains, nuts, dairy, and fish, you’re covered. But in reality, many people fall short — often eating only half the recommended amount of fruits and veggies.

That’s where supplements promise to “fill the gap.” But not all supplements live up to their hype, and in some cases, they can be harmful.

The Problem with Mega-Dosing

In the 1970s, vitamin C was touted as a cure-all, but studies have since debunked that myth. Today, some influencers still promote supplements with 500% or more of your daily nutrient needs. High doses of certain vitamins — like vitamin D, vitamin A, or beta-carotene — can cause serious health problems, from kidney damage to increased cancer risk.

For example, large doses of beta-carotene have been linked to a higher risk of lung cancer in smokers, while too much vitamin E may increase the risk of bleeding strokes. More isn’t better — it can actually be worse.

The Vitamin D Exception

One vitamin many people genuinely lack is vitamin D, which we mostly get from sunlight. In winter months, especially for those living far from the equator, public health experts recommend supplementation. Some studies even suggest that vitamin D may reduce the risk of cancer deaths and autoimmune diseases, though results on bone fracture prevention are mixed.

Who Might Benefit from Supplements?

While most healthy adults can skip supplements if they eat well, certain groups may benefit:

Older adults (60+): May see reduced cancer risk and slower cognitive decline from a daily multivitamin.

Pregnant women: Should take folic acid to help prevent birth defects.

People with limited diets: Vegetarians or those who don’t eat fish may benefit from omega-3 supplements.

Those with absorption issues or certain medical conditions, Such as Crohn’s disease, ulcerative colitis, or those taking medications like metformin.

The elderly in care homes: May benefit from vitamin D and calcium to prevent osteoporosis and fractures.

The Bottom Line