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    "original_url": "https:\/\/www.nytimes.com\/2026\/02\/09\/well\/eat\/supplement-swaps-nutrition-food.html?campaign_id=9&emc=edit_nn_20260211&instance_id=170910&nl=the-morning&regi_id=122976029&segment_id=215096&user_id=b25c5730c89e0c73f75709d8f1254337",
    "parsed_content": "Marily Oppezzo, a dietitian and researcher at Stanford, said she was occasionally shocked by the number of supplements her clients take. A \u201cstack\u201d in the morning and another at night, she said \u2014 sometimes 20 different types or more.In a 2024 survey of more than 3,000 U.S. adults, more than half of the respondents reported using supplements regularly. And Dr. Oppezzo said that many of her clients started taking them after being influenced by podcast hosts or social media.There can be good reasons to use supplements, Dr. Oppezzo said \u2014 if you have a nutrient deficiency, for example, or are pregnant.But many of the supplements people take are unnecessary, she added, and can even be risky. Supplements can contain contaminants or excessive levels of nutrients, or interact with certain over-the-counter or prescription medications, said Dr. JoAnn Manson, a professor of medicine at Harvard Medical School.It\u2019s usually safer and healthier to get important nutrients from your diet, Dr. Manson said. And in many cases, you\u2019re probably already doing so without trying.Here are 10 of the most popular dietary supplements that people in the United States take, and what to eat instead to get the same benefits.1. MultivitaminsMany people take multivitamins as a \u201cbackstop\u201d just in case they don\u2019t get enough vitamins and minerals from their diet, said Wesley McWhorter, a dietitian in Houston.And while it\u2019s true that some people may benefit from taking multivitamins \u2014 including older adults, those on restrictive diets and those who have trouble absorbing nutrients (like those with celiac disease or Crohn\u2019s disease) \u2014 most people can get all of the nutrients they need by following a balanced diet, Dr. Manson said.This includes eating plenty of fruits and vegetables, legumes, nuts and seeds, whole grains, dairy products and healthy sources of protein, she said.The more colorful the fruits and vegetables you eat, the wider the range of nutrients you\u2019ll get, said Ethan Balk, a clinical associate professor of nutrition at New York University.2. MagnesiumMagnesium supplements have been touted for insomnia, migraine headaches, depression, constipation and more.ImageThere is some, albeit limited, evidence to back up some of these claims, experts say. But it\u2019s worth seeing if you can get the same benefits from eating magnesium-rich foods first, said Abeer Bader, a dietitian at Massachusetts General Hospital.About half of adults in the United States don\u2019t consume the recommended 310 to 420 milligrams of magnesium per day.Try adding an ounce of pumpkin seeds (156 milligrams) or an ounce of almonds (77 milligrams) to yogurt or oatmeal. Or incorporate a half-cup of cooked spinach (98 milligrams), black beans (60 milligrams) or quinoa (55 milligrams) into soups or stews.3. Probiotics and PrebioticsProbiotic supplements contain certain strains of \u201cgood\u201d bacteria that are supposed to support a healthy gut microbiome, and prebiotics are substances that feed those good microbes to help them grow.ImageWe don\u2019t have good evidence that these supplements help most people, however, Dr. Oppezzo said. So unless your doctor recommends them, she advised skipping them.To support a healthy microbiome (and get essential nutrients in the process), Dr. Oppezzo recommended eating fermented foods like kimchi, sauerkraut, yogurt, kefir and miso. And to ensure your gut microbes are well fed, eat plenty of fiber from plant-based whole foods, Dr. McWhorter said.4. Fish OilResearch suggests that people who regularly eat fish \u2014 which is rich in omega-3 fatty acids \u2014 have better heart health and lower rates of dementia and depression.ImageLarge clinical trials have generally failed to find the same benefits of taking omega-3 (or fish oil) supplements, though one trial suggested a reduced risk of cardiovascular events for people who did not routinely eat much fish.If you want to get more omega-3s from your diet, the best sources are fatty fish like salmon, herring, sardines, mackerel and trout, said Whitney Linsenmeyer, an assistant professor of nutrition and dietetics at Saint Louis University. Aim for two servings per week.Flax seeds, chia seeds, walnuts, canola oil and soybean oil are also good sources, she said.5. Vitamin CMany people take vitamin C supplements to strengthen their immune systems or ward off viral infections. And while it\u2019s true that vitamin C plays important roles in the body, including promoting wound healing and protecting against cell damage, the research supporting the benefits of vitamin C supplements is limited.ImageFederal guidelines recommend at least 75 milligrams of vitamin C per day for most women and at least 90 milligrams per day for most men.It\u2019s easy to get that much from your diet, Dr. Linsenmeyer said.Just one orange, two kiwis, a cup of cooked broccoli or a half-cup of cooked red bell pepper supplies the daily amount.6. CollagenCollagen supplements claim to reduce wrinkles, minimize joint pain and strengthen hair and nails. But the evidence for such benefits is mixed and limited, said Emma Laing, the director of dietetics at the University of Georgia.ImageInstead, support the natural synthesis of collagen in your body by consuming enough protein, vitamin C, copper and zinc \u2014 which you can do by following a balanced diet, Dr. Laing said.To protect the collagen you already have, she added, limit sun and alcohol exposure, avoid tobacco, stay hydrated and get regular exercise.If you have a vitamin B12 deficiency or are at risk of developing one, your doctor may suggest that you take a B12 supplement.ImageThose at risk include older adults, vegans and vegetarians, people with certain autoimmune conditions, and those who take some medications (like metformin or proton pump inhibitors), said Wren Cahoon, a dietitian at UCHealth University of Colorado Hospital.For most other adults, it\u2019s not hard to get the recommended 2.4 micrograms per day from your diet. Fish, red meat, poultry, eggs and dairy products are all good sources, Ms. Cahoon said. In fact, just one serving of salmon, tuna or beef can provide around the daily amount.Many breakfast cereals and plant-based milks are also often fortified with vitamin B12.8. Protein PowderThose trying to lose weight or gain muscle may think that protein powder is a must-have.ImageBut unless you struggle to consume enough \u2014 which older adults or people recovering from hospitalization or surgery often do \u2014 most people who follow a balanced diet get enough protein, Dr. McWhorter said.To ensure you hit your daily target, Dr. Linsenmeyer recommended including a protein-rich food at every meal, like Greek yogurt, eggs, legumes or a lean protein source like fish, chicken or turkey.9. FiberThe majority of people in the United States don\u2019t get the recommended 21 to 38 grams of fiber per day. And fiber supplements \u2014 sold as pills, powders and gummies \u2014 are positioned to fill that gap.ImageCredit...Bobbi Lin for The New York TimesGetting fiber from whole foods, like legumes, nuts, whole grains, fruits and vegetables, is preferable since they can provide not only fiber but also other healthful nutrients like vitamins, minerals, protein and healthy fats, Ms. Bader said.If you can\u2019t get enough fiber from your diet alone, it\u2019s fine to take a supplement, said Dr. Kyle Staller, a gastroenterologist at Massachusetts General Hospital. He recommends psyllium fiber, a soluble fiber that forms a gel in water. Unlike some other fiber supplements, he said, it can improve common digestive issues like constipation, diarrhea and abdominal pain.10. Greens PowderThese supplements usually contain a long list of powdered fruits, vegetables, herbs and seeds, and many contain added vitamins, minerals, prebiotics and probiotics. They\u2019re advertised as a convenient way to make up for whatever might be missing in your diet, especially fruits and vegetables.ImageBut Dr. Oppezzo said that greens powders were little more than \u201cglorified multivitamins.\u201d \u201cThey definitely don\u2019t replace the act of eating your actual vegetables,\u201d Dr. McWhorter said.Greens powders can also be expensive, with some running around $100 for a one-month supply. You\u2019re better off spending that money on fresh or frozen fruits and vegetables, Dr. Balk said.\u201cThe real food is going to work just as great, if not better,\u201d he said.Alice Callahan is a Times reporter covering nutrition and health. She has a Ph.D. in nutrition from the University of California, Davis.Read 123 commentsShare full articleRelated ContentAdvertisementSKIP ADVERTISEMENT",
    "ai_headline": "Supplement Swaps: What to Eat Instead of Taking Pills",
    "ai_simplified_title": "Nutrition Experts Recommend Food Over Supplements for Health",
    "ai_excerpt": "This article discusses common dietary supplements and suggests food alternatives to obtain the same nutrients. Experts advise that a balanced diet is often sufficient and safer than taking supplements, which can have risks. The article provides examples of food swaps for popular supplements like multivitamins and fish oil.",
    "ai_subject_tags": [
        "Nutrition",
        "Supplements",
        "Diet",
        "Health",
        "Vitamins",
        "Minerals",
        "Food",
        "Wellness"
    ],
    "ai_context_type": "Analysis",
    "ai_context_details": {
        "tone": "informative",
        "perspective": "neutral",
        "audience": "general",
        "credibility_indicators": [
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            "evidence_based"
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