Was recently curious after watching a Goatis video in where he strongly recommends against any types of supplements claiming they do more harm than good so I has to look into it.

Abstract: Dietary supplements are products that contain substances such as vitamins, minerals, herbs, amino acids, and enzymes. They are available in a range of forms including tablets, capsules, soft gels, powders, and liquids. These supplements can help individuals meet their nutritional requirements and may reduce the risk of certain diseases. However, they should not replace a balanced diet, as consuming a variety of whole foods is essential for maintaining good health.

It is not always possible to obtain all necessary nutrients from food alone, as many diets lack sufficient amounts of key vitamins and minerals. Research has shown that individuals who consume foods rich in nutrients such as vitamin E, selenium, and beta-carotene have a lower risk of developing diseases such as lung cancer. Furthermore, studies conducted since the 1960s suggest that diets high in fruits and vegetables can help prevent and even manage various illnesses, including some cancers.

1. Introduction: For many years, people have used dietary supplements with the expectation that they will improve their health. This includes individuals who take specific vitamins or minerals, as well as those who use products such as echinacea, coenzyme Q10, glucosamine-chondroitin, or chelation therapies. Some people are influenced by claims that these products can slow ageing or improve overall health because they are considered “natural.” Others may use supplements to compensate for a diet that is not fully balanced or nutritious. However, while vitamin deficiencies and their associated diseases have been studied over time, it took many years to fully understand their effects on health [1,2].

In recent years, concerns have been raised about the potential risks associated with dietary supplements. Some organisations and professionals may exaggerate their benefits in order to promote their use. For example, large amounts of money are spent annually on supplements such as fish oil and omega-3 fatty acids. Unlike pharmaceutical drugs, many dietary supplements are not strictly regulated, meaning there is limited testing to confirm their safety and effectiveness. As a result, some consumers wrongly assume that these products are safe simply because they are natural [3,4,5].

2. Types of Dietary Supplements: Dietary supplements are available in various forms, including tablets, capsules, liquids, and powders, and can be classified into many categories based on their ingredients. Vitamins are among the most commonly used supplements. Fat-soluble vitamins include vitamins A, D, E, and K, while others such as vitamin C are water-soluble.

Vitamin D, for example, can be produced by the body through exposure to sunlight and is also found in foods such as fish oils and egg yolks. It plays an important role in maintaining healthy bones and regulating calcium and phosphorus levels in the body. Vitamin C, which is found in fruits and vegetables such as citrus fruits, spinach, and peppers, is also essential for maintaining overall health.

3.Common Types: Dietary supplements may contain a wide range of substances, including vitamins, minerals, amino acids, and other compounds necessary for bodily functions. The supplement industry has grown significantly, with many individuals using these products regularly to improve health, enhance quality of life, or increase longevity.

These products include vitamins, protein powders, metabolic enhancers, and muscle-building supplements. Many are marketed with claims that they can improve physical performance, increase endurance, boost energy levels, and speed up recovery after exercise. Supplements aimed at health and performance are generally grouped into three main categories: sports supplements, weight management supplements, and performance-enhancing supplements [13,14].

4. Benefits:Around 50% of adults in the United States report using at least one dietary supplement within a 30-day period. The growing use of supplements is often linked to the belief that they improve overall health. There are currently tens of thousands of supplement products available, including vitamins, minerals, essential fatty acids, plant-based products, animal-derived products, and compounds such as coenzyme Q10 and antioxidants [13,15].

Dietary supplements are designed to complement, rather than replace, nutrients obtained from food. Historically, humans obtained essential nutrients from natural food sources such as fruits, vegetables, and whole grains. However, the widespread availability of synthetic supplements is a relatively recent development [7,16].

5. Potential HarmsAlthough dietary supplements are widely used, many have limited proven benefits and have not been thoroughly studied for long-term effects. Some supplements may pose risks due to unknown interactions between ingredients, incorrect dosages, or their pharmacological effects.

There is also a common misconception that “natural” products are always safe, which is not necessarily true. Supplements can interact with prescribed medications, and individuals may not always inform healthcare professionals about their use. This lack of communication can create serious risks in diagnosis and treatment [17,18].

For example, iron is essential for many bodily functions, but excessive intake can lead to toxicity, liver damage, or even death. Cases of iron poisoning have been linked to the misuse of vitamin supplements. Preventative measures such as public awareness, safer packaging, and controlled dosages are necessary to reduce these risks [19,20].

Additionally, many supplements contain multiple active ingredients, which can increase the likelihood of adverse effects or interactions. Supplements marketed for muscle gain, weight loss, or performance enhancement can be particularly risky, especially if they contain harmful or banned substances.

Research comparing whey protein and plant-based protein found no significant differences in muscle growth or performance outcomes, suggesting that overall diet may be more important than the specific type of supplement used [39,40].

Benefits for Athletes: Athletes may require higher levels of certain vitamins and minerals to support their performance. For example, B vitamins (such as B1, B2, B6, and B12), along with biotin and folic acid, are important for energy production, oxygen transport, and blood formation. Antioxidants such as vitamins A, C, and E, as well as minerals like magnesium, zinc, calcium, and iron, may also support physical performance and recovery [41].

Some supplements may help reduce muscle damage, inflammation, and fatigue following exercise. They may also support immune function, which can be temporarily weakened after intense physical activity. However, more research is needed to confirm the full extent of these benefits. During periods of intense training, the body may produce more free radicals and experience temporary suppression of the immune system, increasing the risk of infection:

A review of their types, benefits, and harms. International Journal of Applied Science and Research, 8(1), pp. 209–216. Available at: Read article (Accessed: 31 March 2026)