Popping pills has become a new morning ritual in millions of American households. No doubt in part due to television advertisements and clever marketing, almost everyone seems to be on some type of dietary supplement. Whether it is those Vitamin C pills you are taking to fight off that cold or the protein shakes you gulp down on a regular basis, studies have consistently shown that the vast majority of these supplements are unnecessary, if not unhealthy.

This is not to say that all vitamins are harmful. There are definitely certain cases where it can be beneficial for a person to take vitamins on a daily basis. Women who are pregnant are advised to take 400 micrograms of folic acid daily during the first twelve weeks of pregnancy. Older people, especially those who spend little time outside, often are not getting enough exposure to sunlight and thus may be recommended to take 10 micrograms of Vitamin D a day. Several pediatricians, as well, suggest that children between age six months and five years who are picky-eaters may benefit from taking vitamin supplements.

Recent studies, however, show that almost half of the population takes vitamin supplements on a regular basis. And the majority of those are unnecessarily consuming vitamins in an excess. Doctors warn that taking vitamins when you are already receiving the appropriate amount of nutrients from your diet can have harmful effects. Consuming too much vitamin B6 can lead to a loss of feeling in the arms and legs.

But even for men drinking muscle milk or protein shakes, there can be side effects. A recent MSN report revealed protein shakes often supply too much protein for a daily diet. Since the body does not need such a large quantity, the majority of it gets stored as fat. Getting too much protein can even begin to cause bone loss and kidney damage.

So then what is the best way to stay healthy? Physicians and dieticians continually resort back to the same fundamental advice: balance a healthy diet with regular exercise. Looking to avoid that cold? Obtain the nutrients you need to fight off that coming cold by eating fruits and nuts (which contain the immune-boosting vitamins C and E). Eager for that buff body? Consume slightly more calories on a daily basis and hit the gym few times a week. Vitamin supplements can’t beat a healthy lifestyle.