Discover the risks of self-prescribed vitamins and why a culturally rooted, balanced diet is still the best choice for long-term health.
From protein powders and omega-3 capsules to detox teas and herbal blends, dietary supplements have become a daily habit for millions across the U.S.—including many in the Latino community. But while these products promise better health, weight loss, or increased energy, experts warn that self-prescribing supplements without professional guidance can do more harm than good.
According to the CDC, supplement use is on the rise, especially among younger generations and immigrant families trying to bridge gaps in their diet with quick fixes. Fueled by viral content on TikTok, YouTube, and Instagram, many turn to pills and powders instead of whole foods—often without understanding their real needs.
“Supplements should not be viewed as a substitute for a healthy diet,” says Dr. Kristina Petersen, Associate Professor of Nutritional Sciences at Texas Tech University and an expert in cardiovascular nutrition. “They can help in specific situations, like pregnancy or certain chronic conditions, but they can’t replicate the full nutritional value of a balanced diet that includes fruits, vegetables, whole grains, and healthy proteins.”
This trend is particularly concerning in Latino households, where busy schedules, economic stress, and barriers to healthcare can make fast solutions like supplements more attractive.
Data from Mexico’s Instituto Nacional de Salud Pública aligns with U.S. studies: over 56% of supplement users take them without any medical evaluation. Fewer than 6% use them to address verified nutritional deficiencies. The rest often do so in hopes of losing weight, gaining energy, or improving physical performance.
But overuse or combining multiple supplements can lead to serious health issues. According to Dr. Melinda Ring, director of the Osher Center for Integrative Health at Northwestern University, “Many people don’t realize that some supplements can interfere with medications or cause toxicity at high doses. For example, too much vitamin A or iron can damage the liver or kidneys.”
There’s also the illusion that anything “natural” is automatically safe. In reality, supplements are not tightly regulated by the FDA. Many products on the market lack scientific backing, and some may contain hidden ingredients or contaminants.
So what’s the best path forward? Experts urge a return to basics—food-first nutrition, with culturally relevant and accessible choices.
“Latino cuisine already includes powerful, nutrient-dense ingredients,” says Dr. Michelle Hauser, a physician-chef and nutrition expert at Stanford University. “Beans, squash, avocado, leafy greens like qualities, and lean proteins such as chicken or fish are all cornerstones of a heart-healthy diet.”
Dr. Petersen also stresses the importance of personalization: “Every individual has unique needs based on their health history, activity level, and cultural preferences. Working with a registered dietitian or healthcare provider helps ensure that any supplements used are necessary and safe—and that food remains the foundation.”
She also pushes back against the idea of “forbidden foods.” “You don’t have to give up your favorite dishes to be healthy. A slice of pizza or pan dulce can absolutely fit into a healthy lifestyle when it’s balanced with plenty of vegetables, physical activity, and hydration.”
For the U.S. Latino community—often underserved in mainstream healthcare—access to reliable, culturally appropriate nutrition information is crucial.
“Nutrition isn’t about strict rules or miracle pills,” Dr. Petersen concludes. “It’s about making sustainable, informed choices—guided by science and rooted in culture.”
