This is why your supplements might not be working
Photos: Getty
The supplement industry is booming and worth over $150 billion globally. There are endless promises of glowing skin, better sleep, sharper memory, more energy and the chance to look younger. The cost of supplements varies but consumers are willing to pay whatever it takes to support their physical and mental health.
From multivitamins to collagen powders, supplements have become part of the daily ritual for millions of people, but there is disappointment when you don’t feel any different.
The truth is, there are many reasons why supplements might not be working as you expect, from the way that your body absorbs nutrients to the quality of the product itself. It’s easy to feel the placebo effects of taking supplements so, how do you even know that supplements aren’t working?
- Want firmer, smoother skin? 5 easy ways to boost collagen naturally
- This Australian fruit has the highest vitamin C on the planet
The right combination
Alice van der Schoot is a PhD Nutrition Scientist and Founder of DITTO Daily, who specialises in science-led supplements for menstrual cycle symptoms. Alice says that not taking supplements consistently and combining them with certain foods can make a difference.
Also, some supplements can even conflict with each other. ‘This information isn't widely available, which explains why it's not well known by the general public,’ Alice explains. ‘Most of this knowledge exists in academic research rather than consumer-friendly resources.
‘Iron, zinc, copper, magnesium and calcium are the problematic ones that can interfere with each other. If you are taking these supplements together and the supplement doesn’t have a nutrient delivery biotechnology, they could be limiting one another’s absorption. If you take them as separate supplements, consider taking each a couple of hours apart.’
So how do we know if we’re wasting our time, and money, on supplements? Alice believes that understanding potency and formulation is be the difference between a supplement product that works and one that’s just an expensive shelf décor.
‘High potency means the supplement gives you 100% or more of your daily recommended dose for at least two-thirds of the vitamins and minerals inside,’ Alice explains. ‘You can check this on the supplement label by looking for the % next to each nutrient (e.g. ‘Vitamin C: 150%’ of daily intake). Those percentages tell you how much of your daily nutritional needs for that supplement is covering.
‘These standard daily amounts are what most healthy people (about 95% of us) need to maintain their general health but if you're taking supplements to achieve specific results you might need more than the basic daily amount to actually see results.’
The right dose
Alice explains that many research studies use higher doses when they're looking at whether nutrients can help with specific health outcomes. But is there is a risk with taking a high dose? ‘The risk only comes from taking excessively high doses. There's a substantial safety margin between the standard daily amounts stated to maintain basic health and the ‘safe upper limit’ where problems might occur,’ says Alice.
‘Take vitamin D as an example: the standard daily reference amount (it's called an NRV) is set at 5 micrograms daily, while the safe upper limit is 100 micrograms. This creates a wide therapeutic window where you can take more than the basic requirement without approaching dangerous levels.
‘My best advice to know what dose you need for your goal, is to choose a supplement targeted for it, and have a read around and verify that it is supported by clinical evidence (hopefully presented transparently on the brand’s website!) and that it is formulated by, or in collaboration with, a qualified nutrition professional. If you are unsure, you can also check by consulting a registered nutritionist or dietitian.’
‘Expensive urine happens when people are taking massive doses of water-soluble vitamins’
Bioavailability is also key. This refers to how much of the supplement that goes into the body is actually absorbed to make an effect.
‘Bioavailability is huge for effectiveness,’ says Alice. ‘Magnesium is a perfect example: the form ‘magnesium oxide’ is common in supplements because it's cheap, but your body only absorbs 4–30% of it. You could be taking what looks like a massive dose on the pack, but you're barely absorbing it. Compare that to magnesium bisglycinate which we use in DITTO Cycle Supplement – your body absorbs around 70% of this form – it will have a much higher impact at the same dose (also, way better value for money!).’
What about the theory that you can’t really absorb supplements, and your body just washes them all out? ‘No, this is a misconception,’ says Alice. ’Your body can and does absorb supplements effectively when they're in the right form and taken correctly.
‘Your kidneys only excrete what your body can't use or absorb, which typically happens when you're taking excessively high doses, poorly absorbed forms, or competing nutrients simultaneously. ‘Expensive urine’ happens when people are taking massive doses of water-soluble vitamins like B-complex or vitamin C, where excess amounts are excreted.’
Read on to discover other reasons why the supplements you’re taking might not be working for you and simple changes you can make to help.
When you’re taking them
Supplements can fail simply because they’re not taken consistently or at the right time. As Alice explained, some nutrients compete for absorption; for instance, calcium and iron can interfere with each other if taken together. Others, like probiotics, may be better taken on an empty stomach depending on the strain. It’s important to think about the order you’re taking your supplements and whether they are competing with each other.
Skipping doses or not being consistent with your dosage can also reduce their effectiveness. Unlike medications that act quickly, many supplements work gradually to restore nutrient levels or support systems over weeks or months. If you’re not consistent, you may not give them a fair chance to work.
Poor quality
Supplements are not regulated as strictly as pharmaceuticals in many countries, including the United States. This means the bottle may not contain what the label claims. Independent testing has found that some supplements contain less (or more) of the active ingredient than advertised, and others may be contaminated with heavy metals, fillers, or even undeclared drugs.
This lack of oversight makes quality a huge factor in whether your supplement works. Two bottles of the ‘same’ product from different brands can vary dramatically in potency and purity. For example, one fish oil capsule might contain the advertised omega-3s in a stable form, while another may have oxidized oils that do little for your health.
Third-party testing and certification (from organisations like USP, NSF, or ConsumerLab) can give more confidence but do your research before you start taking anything new.
Existing health issues
Sometimes supplements don’t work because the problem isn’t nutritional in the first place. If you’re chronically fatigued, taking iron or B vitamins might seem logical. But if your fatigue is due to thyroid dysfunction, sleep apnoea, or chronic stress, no amount of supplements is going to solve the problem.
In these cases, supplements may mask symptoms temporarily or do nothing at all. If you’re unsure, go and see your doctor before turning to supplements to fix a problem that could be bigger.
Clash with medications
It’s important to remember that some supplements can interact with prescription drugs, altering their effectiveness. For example, calcium supplements can interfere with the absorption of thyroid medication. St. John’s Wort, a popular herbal remedy for mood, can reduce the effectiveness of antidepressants, birth control, and other medications. Vitamin K can also counteract blood thinners like warfarin.
These interactions can make supplements seem ineffective but more worryingly, they could undermine your prescribed treatment. Always get expert advice if you’re on medication.
The role of genetics
Your genetic makeup influences how your body processes nutrients. Nutrigenomics, which is the study of how genes and nutrition interact, has shown that variations in certain genes can affect everything from how well you absorb vitamin D to how efficiently you convert plant-based omega-3s into the active forms EPA and DHA.
This helps explain why some people really benefit from a supplement while others notice no improvements. Without accounting for genetic individuality, blanket supplement recommendations may fall flat.
Do you really need them?
One of the biggest reasons supplements don’t appear to ‘work’ is simple: your body didn’t need them in the first place! If you’re already getting sufficient amounts of a nutrient through food, your body won’t absorb or use much of the extra coming from a pill.
Take vitamin C. Many people take it daily for immune support, but if your diet already includes fruits and vegetables, you may already meet or exceed the recommended daily intake. Your kidneys will simply flush out the excess through urine. The same goes for water-soluble vitamins like the B group.
In some cases, taking unneeded supplements can even backfire. Excess iron, for example, can cause digestive upset or oxidative stress. Too much vitamin A can be potentially toxic. If you’re not deficient, you might not feel any different when supplementing — except, potentially, the side effects.
Poor absorption and bioavailability
Not all nutrients are equally easy for your body to absorb and as Alice explained, bioavailability is important here. ‘For minerals, look for chelated forms - this means it is "bound" to amino acids or organic compounds which helps with absorption. These are forms that state "bisglycinate," "glycinate" - these are amino acid chelates. Other forms are chelated to organic acids, "picolinate," "malate," or "citrate." Oxides and carbonates are less bioavailable. For example, magnesium bisglycinate absorbs significantly better than magnesium oxide.
‘For vitamins, choose active forms that your body can use without conversion. Examples include vitamin D3 over D2, and P5P (pyridoxal-5-phosphate) for vitamin B6 rather than regular pyridoxine.
‘How well a nutrient should be absorbed generally doesn't vary dramatically between healthy individuals, but absorption can be affected by certain health issues e.g. digestive health disorders.’
Some supplements have notoriously low bioavailability. Turmeric is a classic example: the active compound, curcumin, is poorly absorbed on its own. That’s why many turmeric supplements now include black pepper extract (piperine) to enhance absorption.
Other nutrients depend on dietary fat for absorption. Fat-soluble vitamins like A, D, E, and K need to be taken with a meal containing fat, or they pass right through your system. If you take vitamin D on an empty stomach with your morning coffee, you may not get much benefit.
Digestive health also plays a role. Conditions like celiac disease, Crohn’s disease, or even low stomach acid can impair the absorption of nutrients. So even if you’re taking the right supplement, your body might not be able to make use of it.
Wrong dose
Another barrier to getting the most from your supplements is taking the wrong form or dose.
Dosage also matters. A supplement might technically “work” at the right level, but if you’re taking too little, you won’t notice an effect. On the flip side, higher doses aren’t always better and can create imbalances. Calcium supplements, for instance, are often taken in very high doses despite evidence that excessive calcium intake may raise risks of kidney stones or cardiovascular issues.
Another example is vitamin B12. It comes in several forms, including cyanocobalamin and methylcobalamin. Both can work, but some people with genetic variations may process one form more effectively. Similarly, folic acid (a synthetic form of folate) is common in supplements, but individuals with certain MTHFR gene variants may not metabolise it efficiently, meaning they’d benefit more from the active form, methylfolate.
Not too little – not too much! It’s a complex area so, it’s best to get advice.
Expectations
There’s also a psychological side. Research shows that people’s expectations strongly influence whether they perceive a supplement as ‘working.’ In some cases, the improvement you feel after starting a new pill may be a placebo effect — a real change in symptoms driven by belief, not the capsule’s chemistry.
But the opposite is true as well: if you expect dramatic results and don’t notice them, you might conclude the supplement is useless even if it’s quietly doing its job at a cellular level, like correcting a deficiency you wouldn’t ‘feel.’
‘It’s more difficult if you are taking a supplement for certain reasons where improvements are ‘invisible.’ You won't feel like you have ‘stronger bones’ from vitamin D but they may still be helping,’ says Alice.
‘Then with effects such as better immune function from zinc for example, sometimes the best indicator for that is simply not getting worse during stressful periods or illness seasons.
‘You can track effectiveness through symptom reduction, general wellbeing improvements, or for those with deficiencies then blood tests showing improved levels.
‘With DITTO Cycle Supplement it’s easy as you can track menstrual cycle symptoms, and our clinical trial demonstrated that 88% felt a reduction in the severity of their symptoms after 3 months’ use.
‘Timing expectations matter too. Nutrient supplements typically need at least 4-6 weeks to build up in your system, influence cellular processes and have a noticeable effect.’
So, what are the next steps if supplements aren’t working?
- Adjust your diet. Aim for a varied, nutrient-dense diet rich in whole foods. Supplements should complement, not replace, your daily intake.
- Test don’t guess. If you suspect a deficiency, ask your healthcare provider for a blood test (for example, vitamin D, iron, or B12). Then you can target supplementation based on actual needs rather than guessing what you think your body requires.
- Check quality. Look for third-party testing and reputable brands. Avoid products with blends that don’t disclose exact ingredient amounts. Research the most bioavailable form of the nutrient you need and follow dosage guidelines carefully.
- Take them properly. Take fat-soluble vitamins with food, iron away from calcium and probiotics as directed. Do your research and remember always, that consistency matters.
- Manage expectations. Some supplements work subtly or over the long term. Don’t expect an overnight transformation.
- Consult a professional. Especially if you’re on medication or have health conditions. A doctor, dietitian, or pharmacist can help tailor a safe and effective plan.
Read more:
