VPN use recommended for macOS?

No, not really. It can protect data in transit, but does nothing to secure the data on the receiving end which is what most thieves try to hack. This is particularly true with the "free" VPNs, many of which make their money by actually selling your information or have weak internal security. Unless you are required by your job or school to use a VPN, don't bother with one. They do little or nothing to increase security and often just cause problems.

Regards.