Supplements have become a daily wellness ritual for many Americans, fueled partly by social media recommendations and promises of better sleep, stronger immunity, improved energy and reduced stress. Yet taking more vitamins, minerals and other products does not necessarily produce better results.

Common choices include zinc for immune function, ashwagandha for stress relief, fish oil for heart health and magnesium for sleep. Jim LaValle, a clinical pharmacist and metabolic medicine expert based in Texas, warned that supplements must be considered alongside medications and medical conditions.

"I've never met a supplement I didn't like under the right circumstances," LaValle told Fox News Digital. "There's some evidence around what it's doing in the body."

Certain nutrients can be beneficial when they address an actual need, but LaValle said excessive supplementation can become "problematic." The risks can increase when people combine numerous products without understanding what their bodies require.

"A lot of people take one of everything and then stack peptides on top of it — and then they're going and doing 18 different things," he said. His preferred approach begins with an individualized assessment rather than a crowded supplement routine.

Low magnesium, for example, has been associated with the development of metabolic syndrome. If testing identifies low magnesium, LaValle said a supplement could help bring those levels into balance.

Diet alone does not automatically guarantee that someone is receiving enough of every nutrient, according to LaValle. "We assume that if you eat healthy, you're going to get those nutrients. But are the foods we're selecting actually rich in those nutrients?" he questioned.

LaValle recommends starting with a blood test that can identify deficiencies, then using supplements to address specific needs. That approach differs from blindly treating symptoms with products selected because of advertising, online advice or another person’s experience.

Fatigue illustrates the problem. LaValle said low iron and ferritin are common among people who complain of tiredness, yet some people may choose ashwagandha or rhodiola in an attempt to increase their energy.

"They’re buying some kind of stimulant adaptogen to try to get their energy up," he said. "That’s pretty basic — you’re low in iron, and you never got a blood test."

The total number of biomarkers measured is less important than the quality of the interpretation, LaValle noted. Appropriate testing can reveal what he described as "functional highs and lows" while helping a person establish specific health goals.

Those goals may include demanding athletic events such as a Hyrox, an LT Games or a Tough Mudder. LaValle said certain supplements could help improve performance or reduce injury risk for someone pursuing those activities, but that does not mean the products must be taken constantly.

"It doesn't mean you [have to] take them all the time," he said. Results from an annual blood test can also help identify functional highs and lows and guide goals, according to the expert.

The pressure to take more can be difficult to resist when people are surrounded by wellness marketing and testimonials from friends. LaValle said consumers may decide that if two products seem helpful, four must be better, then continue escalating until they are taking 10.

Zinc shows why that reasoning can be dangerous. Low zinc can interfere with important bodily functions because the nutrient contributes to immune health, cell growth and metabolism, but excessive zinc can cause digestive distress.

According to the NIH, taking too much zinc can also cause copper deficiency, which may lead to anemia and other neurological problems. LaValle likewise warned that people can overdo vitamin A and vitamin D, with excessive vitamin D potentially becoming toxic.

"So having low zinc is not good, but you can overdo zinc," LaValle said. People should consult a doctor or pharmacist before starting or combining supplements, especially when they take prescription medications or have underlying health conditions, and blood testing may be appropriate before using certain nutrients.