Do I Need Supplements? (Creatine, Collagen, Protein Powder, Fish Oil… Spoiler: Probably Not.)

Walk into any supplement aisle and you’ll be met with an overwhelming message: you’re missing something.
More protein. Better joints. Faster metabolism. Stronger muscles. Sharper brain.

And the solution, apparently, comes in a tub, capsule, or powder.

As a registered dietitian with over two decades of clinical experience, here’s the truth most supplement companies won’t tell you:

Most people do not need supplements to be healthy, strong, or successful with weight loss.

Let’s break this down.

Supplements Are Exactly What the Name Implies

They supplement — they don’t replace.

Supplements were designed to fill gaps, not form the foundation of your nutrition. Yet for many people, powders and pills have become the shortcut around eating real food.

Here’s the issue:
If your diet isn’t meeting your needs, supplements won’t fix that problem — they simply mask it.

The Most Common Supplements (And Why You Likely Don’t Need Them)

Protein Powder

Protein powders can be convenient — but convenience doesn’t equal necessity.

If you’re eating balanced meals with:

• lean proteins

• dairy or dairy alternatives

• beans, lentils, eggs, poultry, fish, or meat
  

You are almost certainly meeting your protein needs.

In practice, I see many people over-supplement protein while under-eating actual food — which leads to poor satiety, missed nutrients, and unsustainable habits.

Real food > powder almost every time.

Collagen

Collagen is heavily marketed for skin, joints, hair, and nails — but here’s what’s often overlooked:

Collagen is not a complete protein.
Your body makes collagen from amino acids it gets from any high-quality protein source — plus adequate vitamin C, zinc, and copper.

Translation:
If you’re eating enough protein and fruits and vegetables, your body already knows how to do this job.

Creatine

Creatine can improve performance for certain athletes engaged in high-intensity, short-burst training.

But for the average adult focused on:

• weight management

• general fitness

• longevity

• health
  

Creatine is not necessary.

You naturally get creatine from foods like meat and fish — and your body also synthesizes it on its own.

Fish Oil

Omega-3s are important — but supplementation isn’t always the best route.

If you eat fatty fish (like salmon, sardines, trout) even once or twice per week, you’re likely meeting your needs.

Additionally:

• supplements vary widely in quality

• dosing is often inappropriate

• oxidation is a real concern
  

Whole food sources provide omega-3s along with other beneficial nutrients — which supplements cannot replicate.

When Supplements May Be Appropriate

There are times supplements make sense — but these decisions should be intentional and individualized.

Examples include:

• confirmed nutrient deficiencies

• specific medical conditions

• malabsorption issues

• certain life stages

This is where clinical nutrition guidance matters — not guesswork or marketing claims.

The Bigger Problem With Supplements

The issue isn’t supplements themselves — it’s what they distract from.

They can:

• replace meals instead of supporting them

• encourage restriction masked as “health”

• shift focus away from habits that actually move the needle
  

No powder will replace:

• consistent, balanced eating

• adequate energy intake

• strength training

• sleep

• sustainable routines

Bottom Line

If you’re wondering whether you need supplements, the answer is usually:

No — you need food.

Real food. Enough food. Consistent food.

Supplements may have a role, but they are never the foundation of good nutrition — and they are rarely the missing piece.

That’s the beauty of nutrition when it’s personalized, practical, and grounded in science.

The NatNutrition Philosophy: Food First. Always.

At NatNutrition, my approach is simple and intentional: food comes first.

Not powders.
Not pills.
Not the supplement trend of the month.

Real food provides the nutrients your body needs in the forms it knows how to use, alongside fiber, antioxidants, and compounds that work together — not in isolation.

When nutrition is:

• personalized

• practical

• and built around real life
  

Your body doesn’t need shortcuts.

Supplements may have a role in specific situations, but they are never the starting point — and rarely the solution.

That’s Food First.
That’s NatNutrition.