The past decade has been a tough one for supplements. A bunch of research in the early 2010s found that run-of-the-mill聽multivitamins were useless at best and harmful at worst, and we finally learned that most of us can meet our basic nutrition needs with a balanced diet. Plus, since supplements aren鈥檛 regulated by the government, it鈥檚 hard to say whether they聽even contain the micronutrients they claim to provide.
Then, in the last few years, vitamins got a rebrand.聽Bespoke subscription companies like聽 补苍诲听 rose up, bolstered by savvy social-media advertising, and claimed they could cut through the aforementioned B.S. No more confusing, overflowing drugstore aisles: they鈥檇 give you just what you need, sourced from ethical, clean places, all with convenient at-home delivery. But聽slick聽marketing and vague claims make it hard to tell which brands are legit聽and which supplements might actually do some good.
To help demystify it all, we sought out expert advice on whether you actually need to supplement, how to shop for vitamins, and which brands you can trust鈥攊ncluding several that you can find at your local drugstore.
Be Specific
Vitamin deficiencies exist, but multivitamins aren鈥檛 the answer聽for most people. Instead, work with a doctor or a dietitian to figure out exactly what you need. Blood work is the only surefire way to confirm a deficiency,聽says dietitian Ali Webster, who works for聽the .聽In lieu of lab work, a provider might prescribe vitamin supplements based on symptoms or lifestyle factors, like fatigue, sleep issues, and dietary restrictions.
Certain supplements have been proven to help manage medical conditions. The endorses omega-3 supplements for anyone with (or at high risk of) heart disease and high blood pressure. Experts 聽vitamin D supplementation for certain populations, including people with anorexia, malabsorption issues, osteopenia, and osteoporosis, though a 聽found that the general population probably isn鈥檛 as deficient in the vitamin as we鈥檝e been led to believe. And a 2018 article in the recommends folic-acid supplements for women who might become pregnant聽and iron supplements for anyone with anemia, but it warns against multivitamin use. Long story short: opt for pills that deliver exactly what you need鈥攁nd nothing else.
Get a Second Opinion
Many brands claim to diligently test their own products, but these testing processes aren鈥檛 regulated聽and may or may not be as rigorous as the brand claims. 鈥淚t鈥檚 important to look for bottles and brands with a (USP) seal,鈥 Webster says. 鈥淚t indicates that a product has been verified for purity, strength, safety, dissolvability, and manufacturing quality.鈥 The seal is another one to look out for, established聽in 1944 by the National Sanitation Foundation, a highly respected third-party testing lab.
Skip the Quizzes
Online quizzes are a great way to pass the time, but they鈥檙e not a valid measure of your health or supplement needs. While personalized聽vitamin subscriptions might sound fun, Webster says that it鈥檚 best to get supplement recommendations by having a聽doctor who can address your individual needs. Vitamin subscriptions are still relatively new, their products aren鈥檛 tested by third parties, and there鈥檚 no peer-reviewed research to show how accurate their聽quizzes and surveys actually are. That said, one upside to a service like this is that they take into account drug and supplement interactions (some supplements block the absorption of others, and some interfere with medications you might be taking) and steer you away from potentially harmful combinations鈥攂ut so will your doctor, so go ahead and ask them before you start taking anything.
If You Must Supplement, Take a Pill
The best way to get vitamins and minerals is through food, Webster says. Experts across the board agree with this聽but聽also acknowledge that supplements can be helpful in filling in the blanks. That said, not all delivery methods are created equal. An from Harvard Medical School recommends skipping gummy vitamins, which can contribute to cavities 补苍诲听are less likely to undergo rigorous testing. Instead, it聽recommends opting for pills and softgels that you can swallow whole.
Follow the Rules
Heed the instructions on supplement bottles: pay attention to storage and best-by dates. Don鈥檛 exceed聽the recommended dose given on the supplement label鈥攚hile you can pee out any excess water-soluble vitamins and minerals, excess fat-soluble vitamins (A, D, E, and K) get stored in your body and can cause harm over time, Webster says.
In the Market? Try These Brands
We combed through the dizzying number of options to find the most trustworthy brands out there. Spoiler alert: your best bet is probably at your local drugstore.
Garden of Life
Since vitamin B12 is found primarily in animal products, vegetarians and vegans might consider supplementing. offers a vegan B-vitamin complex that鈥檚 approved by NSF International, plus other basic vitamin supplements. You can find it at Whole Foods and organic grocers as well as supplement stores and health-food stores.
Kirkland Signature
This 聽manufactures some very high-quality vitamins, many that have earned the USP seal. If you have a Costco membership (Kirkland isn鈥檛 sold anywhere else) and are looking for basic, dependable vitamins to buy in bulk, these should be your go-to.
Nature Made
Affordable and widely available, many of 鈥檚 supplements have been approved by the USP. They contain no artificial flavors, synthetic dyes, or preservatives. You can find these at almost any drugstore or supermarket.
Pure Alaska Omega
Fish oil can improve heart health and help lower blood pressure, but many people can鈥檛 afford (or don鈥檛 want) to eat fatty fish every day. 聽supplement delivers all the benefits, without the high price tag. It鈥檚 available at Costco and most other large drugstore and supermarket chains.
Theralogix
Of all the vitamin-subscription and delivery services, 聽was the only one we found that had a third-party seal of approval, from NSF International. Work with a doctor to figure out what you need, then put in an online order and have it delivered to your door.