So I was at brunch last week, and my friend pulled out this massive pill organizer. Like, we're talking seven compartments per day. Wild.

"My nutritionist said I need these," she explained, rattling off names I couldn't even pronounce.

Wait.

Do nutritionists actually take all those supplements they recommend? Or is it just... marketing?

I got curious (okay, slightly obsessed) and started asking actual registered dietitians and nutritionists what's really in their medicine cabinets. The answers surprised me.

The Plot Twist Nobody Talks About

Here's the thing - most nutritionists I talked to take way fewer supplements than you'd think. Like, significantly fewer.

"I take maybe three supplements regularly," one RD told me. "Everything else I get from food."

Honestly? That's not what Instagram led me to believe.

Turns out, the supplement industry is worth billions, but nutritionists are surprisingly skeptical about most of it. They're looking at actual research, not influencer codes.

What They Actually Take Daily

Vitamin D

This one came up literally every single time. Every nutritionist I spoke with takes vitamin D, especially in winter.

"Unless you're outside for hours daily without sunscreen, you're probably deficient," one nutritionist explained. "It's basically impossible to get enough from food alone."

She takes 2000 IU daily. Some go higher, depending on their blood work.

The thing is, vitamin D affects everything - mood, immune system, bone health. It's kind of a big deal.

Omega-3s

If they don't eat fish regularly (like, multiple times a week), they're taking omega-3 supplements.

"I'm vegetarian, so this is non-negotiable for me," one dietitian said. She takes algae-based omega-3s instead of fish oil.

Brain health, heart health, inflammation - omega-3s do a lot. And most of us aren't eating enough fatty fish to hit the recommended amounts.

Real talk though? Quality matters here. They're spending more on good brands because cheap fish oil can be... questionable.

Magnesium

This surprised me a bit, but magnesium kept coming up.

"I take it before bed," one nutritionist told me. "Helps with sleep quality and stress management."

Apparently, magnesium deficiency is super common because our soil isn't what it used to be. Even if you're eating leafy greens, you might not be getting enough.

Plus, it helps with muscle recovery if you're doing regular workout routines. Win-win.

The Maybe Category

These are supplements nutritionists take sometimes, depending on their specific needs:

Probiotics

Not everyone needs them, but if you're dealing with digestive issues or just finished antibiotics? They're considering it.

"I cycle on and off probiotics," one RD explained. "When my gut health feels off, I'll do a month or two."

But they're also big on fermented foods - kimchi, sauerkraut, yogurt. The food-first approach is real.

B12

Vegans and vegetarians? Definitely taking B12. It's basically impossible to get enough from plant sources alone.

"This isn't optional if you don't eat animal products," one vegan nutritionist stressed. "B12 deficiency is no joke."

Some people with absorption issues take it too, even if they eat meat.

Iron

This one's tricky. They only supplement if blood work shows they need it.

"Too much iron can be harmful," one nutritionist warned. "I only recommend it if someone's actually deficient."

Women with heavy periods might need it. But it's definitely a test-first situation.

What They're NOT Taking

Okay, this list is long.

Most multivitamins? Nope. "They're usually poorly absorbed and unnecessary if you eat a varied diet," one RD said.

Detox anything? Hard pass. "Your liver and kidneys detox you for free," she laughed.

Most "fat burners" or metabolism boosters? Absolutely not. They're skeptical of anything promising quick fixes.

Collagen supplements? Mixed feelings. Some think they're overhyped, others take them but aren't convinced they do much beyond placebo effect.

"If it sounds too good to be true, it probably is," one nutritionist told me. Harsh but fair.

The Real Tea on Supplements

Here's what I learned from talking to these professionals:

Food first, always

Every single nutritionist emphasized getting nutrients from actual food whenever possible. Supplements are meant to fill gaps, not replace meals.

"I'd rather you eat an orange than take vitamin C pills," one said. "You get fiber, antioxidants, and other nutrients too."

Makes sense, honestly.

Quality matters way more than quantity

They're not buying the cheapest supplements at the drugstore. They're looking for third-party testing, good manufacturing practices, and brands that are transparent about sourcing.

"I spend more on fewer supplements rather than buying cheap everything," one nutritionist explained.

Some recommended brands: Thorne, Pure Encapsulations, Nordic Naturals for omega-3s. But they stressed finding what works for your budget.

Get blood work done

This came up repeatedly. Don't just guess what you need.

"I test my vitamin D levels annually," one RD said. "Then I adjust my dosage based on results."

Your doctor can order basic nutrient panels. It's worth knowing what you actually need versus what TikTok says you need.

The Trendy Stuff They're Watching

I asked about all those buzzy supplements everyone's talking about.

Ashwagandha

Some are intrigued by the research on stress and cortisol, but they're cautious. "It can interact with thyroid medication," one warned.

Not something to just randomly start taking.

Berberine

The so-called "natural Ozempic alternative"? They're skeptical.

"There's some research, but it's not a magic weight loss pill," one nutritionist said. "And it can cause digestive issues."

Yikes.

Greens powders

"Expensive and unnecessary," was the general consensus. "Just eat vegetables."

Brutal honesty, but I respect it.

What This Means For You

Look, I'm not a nutritionist. But after all these conversations, here's what stuck with me:

You probably don't need as many supplements as you think. Maybe vitamin D, maybe omega-3s if you don't eat fish, possibly magnesium.

But that massive stack of pills? Probably overkill.

Start with blood work. See what you actually need. Then invest in quality supplements for those specific gaps.

And honestly? Focus on eating well-rounded meals first. Supplements are supposed to supplement, not substitute.

My friend with the giant pill organizer? I sent her this info. She's now down to four supplements and feels exactly the same. Maybe even better because she's not stressing about remembering to take seventeen pills.

Sometimes less really is more.

What supplements are you taking? Are they actually helping or just making your wallet lighter? Because same, honestly.