VoltraWhich supplements are worth taking?
For most healthy people who eat a varied diet, few supplements add much: many large studies haven't found clear evidence that vitamin supplements prevent chronic disease in people without a deficiency [1]. A few are worth it for specific uses: creatine and caffeine for training, and vitamin D, iron or B12 for people who are low or at risk.
Supplements aren't medicines: in the US, their makers don't have to prove they're safe and effective [2]. If you have a chronic disease or allergies, or are pregnant or breastfeeding, ask a doctor or dietitian first [3].
Ten supplements, in one line each
| Supplement | Our summary |
|---|---|
| Creatine | Worth it for strength training: the best-studied supplement, 3 to 5 g a day. |
| Caffeine | Worth it for performance: 3 to 6 mg per kg about an hour before; under 400 mg a day. |
| Whey protein | Useful when food falls short of your protein target; no extra muscle otherwise. |
| Vitamin D | Worth it if you're low; healthy adults under 75 shouldn't go above the daily 600 to 800 IU. |
| Iron | For a diagnosed deficiency, for example with heavy periods; only on a health provider's advice. |
| Vitamin B12 | For those at risk: older adults, vegetarians, people on metformin. No energy boost otherwise. |
| Omega-3 | Not for healthy people; eat fish twice a week. After a heart attack, with your doctor. |
| Magnesium | Weak, inconsistent evidence for sleep. |
| Collagen | Mixed: company-funded trials found skin benefits, independent ones didn't. |
| Biotin | Case reports only for hair, and high doses can distort blood tests. |
Each line summarises our full guide, where every figure has its source.
Before you buy
- Purity isn't guaranteed: unlike medicines, supplements aren't regulated to ensure they contain what the label says, and a supplement may contain other substances, in some cases medicines, bacteria, pesticides, or heavy metals such as lead and mercury [2].
- One worldwide study found about 15% of more than 600 supplements contained undeclared prohormones [6], which matters if you're drug-tested in sport. Abu Dhabi's health department keeps a list of adulterated supplements, including bodybuilding and weight-loss products [7].
- Large doses of some vitamins, usually from supplements, can be harmful without medical supervision [8]. In Saudi Arabia, a product with vitamins or minerals above the level set for supplements is classed as a medicine [4].
- Labels in Saudi Arabia may not claim a product is licensed by the Food and Drug Authority or carry its logo; they may only show a review number [5].
- Tell your doctor what you take, so interactions with your medicines can be avoided [2].
In Voltra
Log supplements on the Eat tab like any food, or ask the Coach, for example "log my omega-3 and vitamin D"; each one becomes its own entry.
Frequently asked
Do I need to take supplements?
Most healthy people who eat a varied diet don't: large studies haven't found clear evidence that vitamin supplements prevent chronic disease in people without a deficiency.
Which supplements actually work?
Creatine for strength training and caffeine for performance have strong evidence; vitamin D, iron and B12 help people who are low or at risk.
Are supplements safe?
Not always: they aren't regulated like medicines, some have been found contaminated or adulterated, and large doses can be harmful. Ask a doctor first if you have a chronic disease or are pregnant.
Sources
- دليل MSD الإرشادي، إصدار المستخدم. الفيتامينات المتعددة والميغافيتامينات. In Arabic.
- MSD Manual, Consumer Version (2025). Overview of dietary supplements. Regulation; purity and standardisation.
- وزارة الصحة، سلطنة عُمان، دائرة التغذية (٢٠٢١). المكملات الغذائية (كتيب توعوي). In Arabic. p. 4.
- الهيئة العامة للغذاء والدواء، السعودية (٢٠٢٣). دليل تصنيف المنتجات (OPS-G-002-V7-231119). In Arabic. p. 20, item 4.1.1.
- الهيئة العامة للغذاء والدواء، السعودية (٢٠٢٣). دليل إرشادي لتسجيل المنتجات الغذائية (OPS-G-001-V1-231026). In Arabic. p. 14.
- Maughan RJ, Burke LM, Dvorak J, et al. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med 52(7):439–455. p. 447.
- دائرة الصحة، أبوظبي. المنتجات المغشوشة. In Arabic.
- دليل MSD الإرشادي، إصدار المستخدم. لمحّة عامَّة عن الفيتامينات. In Arabic.
Sources checked on 30 September 2026.
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