WHAT DO FISH oil capsules, probiotics, fortified beverages, and collagen powder all have in common? They are all nutraceuticals. New to the term?

“It’s a category of products that is derived from food that provides health benefits beyond basic nutrition,” says Mariana Dineen, a registered dietitian and founder of the virtual nutrition practice Elemento Health.

Traditional vitamin or mineral supplements help you fill gaps when you don’t eat enough essential nutrients. Nutraceuticals contain active compounds targeting specific health outcomes, such as reducing inflammation or supporting brain, gut, or heart health.

Some nutraceuticals are backed by decades of clinical research suggesting potential health benefits. Others have little to no scientific evidence behind them. Here’s how to navigate the growing world of nutraceuticals.

Where Do You Find Nutraceuticals?

THEY’RE EVERYWHERE. Nutraceuticals come in many forms: capsules, powders, teas, functional foods, says Dineen. You might be consuming them already without even knowing it. “Nutraceutical” isn’t always emblazoned on the product label.

“Supplement land is kind of the Wild Wild West,” says Dezi Abeyta, RDN, a Men’s Health nutrition adviser and founder of Foodtalk Nutrition LLC. “Even just the mere term of like functional beverage or functional supplement, like you can really just call it what it you want.”

Are Nutraceuticals Healthy?

IT DEPENDS. “I feel that the evidence is very, very mixed, especially for people who are already well nourished,” says Dineen.

The term “nutraceutical” was coined 35 years ago to describe foods and supplements with health benefits that might include preventing or treating disease. Although the name combines nutrition and pharmaceutical, nutraceuticals are not drugs. Manufacturers don’t have to prove they work before selling them.

“The FDA does not regulate nutraceuticals as strictly as they do drugs, so all the health claims made by these manufacturers might not be fully supported by clinical trials,” says Dineen.

Are Nutraceuticals Safe?

MAYBE. For quality and safety, only select products verified by a third party like NSF.

“One of the most important things that you could do when you are shopping for a nutraceutical is buying from a manufacturer that has third-party testing,” says Dineen. “You know that whatever’s on the label is what you’re getting because they’re verifying purity and the dose.”

Talk to your healthcare provider to make sure any nutraceutical you plan to take doesn’t interfere with other medications you use.

“Some specific groups of people might benefit from them, but due to all the risk, it is extremely important for individuals to consult with a healthcare provider before starting any of these, especially if they’re taking any other medications,” she says. “Interactions with medications or with other nutrients or adverse reactions are significant concerns with these nutraceuticals due to these bioactive compounds.”

For example, garlic supplements are nutraceuticals. Their blood-thinning properties could be dangerous if you also take an anticoagulant, says Dineen. CoQ10 might reduce blood pressure, which could be problematic if mixed with a medication that reduces BP.

In addition, don’t take more than the label suggests.

“For well-nourished adults, these nutraceuticals might not yield added health benefits, or might even cause adverse health effects, especially at very high doses,” says Dineen.

Who Should Take Nutraceuticals?

IT DEPENDS SINCE there are so many different nutraceuticals developed for so many specific purposes.

Abeyta recommends going back to basics. Ask yourself: Am I getting the things I need for my diet? If the answer is no, and you want to add a nutraceutical, search for a product with third-party testing. Then, review the research on the benefits, and ask your dietitian or healthcare provider to help you understand the science if needed.

One of the most popular nutraceuticals is omega-3 fatty acids or fish oil. Abeyta suggests working more food sources of omega-3s, like salmon, into your diet before exploring the supplement route. He recommends omega-3 supplements to some athletes with higher-than-average nutritional needs.

Research also suggests this supplement can reduce triglycerides, fats that circulate in blood and increase cardiovascular risk.

“If someone needs help lowering triglycerides, I might recommend an omega-3,” says Dineen.

With nutraceuticals there’s no one answer—so it’s best to treat them case by case, and with caution and consultation.