I’m sitting in a small, emerald-green room as a nurse counts the vials she’ll fill with my blood. I’m not afraid of needles, and as a woman living in America, I’m used to being poked and prodded. Still, we share a look over the 13 glass tubes. “It looks worse than it is,” she assures me.

This is happening at The Lanby, a “holistic primary care” provider where annual fees start at $5,000. Like many people in their thirties, I feel I should be doing more for my health. And like many with obligations stacked like Jenga blocks, there’s a limit to what I’m willing to do. I didn’t come here to be told to exercise more or go Paleo. I want a pill. Maybe several.

Me, and probably most people you know. According to the CDC, over half of adults—more women than men—take a supplement, and that number is growing. There are now about 100,000 different supplements on the market in the U.S., which the FDA vaguely defines as ingestible products meant to add to your diet. They range from basic vitamins to more exotic options: microbiome “boosters,” sleep chews, tablets for stress, bloating, and “toxins,” and capsules to speed up metabolism. That’s not even counting injectable peptides, hormones, or mushroom elixirs, which stretch the already loose definition of a “supplement.” Most don’t go through any FDA approval process.

But even the most sensible among us can be tempted by their quick-fix promises. A friend of mine—the daughter of two doctors—told me she started taking vitamin gummies after losing a lot of hair postpartum. She searched drugstore aisles for something high in biotin and has been taking an Olly supplement called Undeniable Beauty ever since. Is it working? Her nails seem healthier, and since biotin is water-soluble, any extra just gets flushed out.

My friend did her research in person, reading labels at a store—a quaint approach, according to The Lanby’s cofounder Chloe Harrouche. “Most people are sourcing their supplements through Instagram,” she explains. “They think, ‘Well, if it worked for them…'” About 55 percent of Americans say they get health information from social media, which can be full of misinformation. (Supplements don’t cure measles!) The lack of affordable healthcare in America doesn’t help either. Over 100 million Americans don’t have a primary care provider.

I’ve never missed an annual checkup, but I still wonder about the potions I see online. Should I try Grüns, the “superfood gummies” that claim to combine a multivitamin with adaptogens, herbs, antioxidants, prebiotics, “super mushrooms,” and the nutritional equivalent of fruits and vegetables? Could AG1, a greens powder endorsed by neuroscientist Andrew Huberman, help me live to 100 and stay nimble? Should I actually read one of the many articles I’ve seen about creatine, which is said to boost muscle and improve cognition? (Yes, according to Abbie Smith-Ryan, a professor of exercise physiology at UNC Chapel Hill. “It’s not the magic solution some people sell it as, but it can have impactful results,” she says.) Is this all about my childhood longing for Flintstones vitamins, which my mother wouldn’t let me have? (“Eat your broccoli, and then we’ll talk,” she’d say.) Or is there one pill standing between me and perfect focus with hair like Jennifer Lawrence?

MEGADOSE
Does it help to take 8,000 percent of a recommended dietary allowance?

While I wait for

Frequently Asked Questions
Frequently Asked Questions About Dietary Supplements

Beginner General Questions

1 What exactly are dietary supplements
Dietary supplements are products taken by mouth that contain a dietary ingredient like vitamins minerals herbs amino acids or enzymes They come in pills capsules powders gummies and liquids and are meant to supplement your diet not replace food

2 Should everyone be taking supplements
No not everyone needs them If you eat a balanced varied diet you likely get most of the nutrients you need from food Supplements are most helpful for people with specific deficiencies certain health conditions life stages or dietary restrictions

3 What are the most common supplements people take
Common ones include multivitamins vitamin D vitamin C calcium omega3 fish oils probiotics and magnesium

4 Are supplements regulated and safe
In the US supplements are regulated as food not as strictly as prescription drugs The FDA does not approve them for safety or effectiveness before they are sold Its up to manufacturers to ensure safety and accurate labeling This means quality and potency can vary between brands

5 Can supplements replace a healthy diet
Absolutely not Whole foods provide a complex mix of nutrients fiber and beneficial compounds that supplements cannot replicate Think of supplements as a potential safety net or specific tool not a substitute for good nutrition

Benefits Who Might Need Them

6 Who might actually benefit from taking supplements
People with diagnosed deficiencies
Pregnant women or those trying to conceive
Older adults
Individuals with restrictive diets
People with certain medical conditions affecting nutrient absorption
Those with limited sun exposure

7 What are the potential benefits of taking the right supplements
They can correct specific nutrient deficiencies support health during particular life stages and help manage certain conditions under a doctors guidance For example folic acid prevents neural tube defects in pregnancy and calciumvitamin D support bone health