From Must-Haves to Money-Wasters: The Supplement Truth

1. Multivitamins

Multivitamins are blends of essential vitamins and minerals designed to fill potential nutritional gaps in one’s diet. They work by supplementing the daily intake of nutrients that support various bodily functions, such as energy production, immune defense, and cellular repair. According to the National Institutes of Health, multivitamins are among the most popular dietary supplements, with around one-third of U.S. adults reporting regular use. Despite their popularity, the necessity of multivitamins is widely debated among health professionals.

Some research, like the findings shared by the Harvard T.H. Chan School of Public Health, suggests that most people who eat a balanced diet do not need multivitamins. However, there are circumstances where multivitamins may be beneficial—such as for individuals with restrictive diets, older adults, or those with diagnosed nutrient deficiencies. In summary, while multivitamins can be a practical option for bridging dietary gaps in specific cases, routine use is often unnecessary for healthy individuals eating a varied diet. Consulting a healthcare provider remains the best approach for determining personal supplementation needs.

2. Vitamin D

Vitamin D plays a vital role in maintaining bone health by aiding the absorption of calcium and phosphorus, which are essential for strong bones and teeth. It also supports the immune system, helping the body resist infections and regulate inflammation. While the body can produce vitamin D through exposure to sunlight, factors such as geographic location, skin pigmentation, and sunscreen use can limit natural synthesis. According to the National Institutes of Health, many people do not get enough vitamin D from sunlight or diet alone, making supplementation necessary for some.

Supplemental vitamin D is typically recommended for individuals who have limited sun exposure, live in northern latitudes, or have specific medical conditions that affect absorption. Blood testing is the most accurate way to determine vitamin D levels and assess the need for supplementation. The Centers for Disease Control and Prevention and health professionals advise that supplementation should be tailored to individual needs, as excessive intake can lead to toxicity. For most, safe use means following recommended doses and consulting a healthcare provider before starting vitamin D supplements.

3. Vitamin C

Vitamin C, also known as ascorbic acid, is a powerful antioxidant that helps protect cells from damage caused by free radicals. It plays a crucial role in collagen synthesis, wound healing, and enhancing the absorption of iron from plant-based foods. Its immune-supporting properties have led to widespread belief in vitamin C’s ability to prevent or reduce the severity of the common cold. However, research summarized by the Cochrane Library indicates that routine vitamin C supplementation does not significantly reduce the incidence of colds in the general population, though it may slightly shorten their duration.

While vitamin C deficiency can lead to scurvy, such cases are rare in developed countries due to the vitamin’s prevalence in fruits and vegetables. According to the National Institutes of Health, most people meet their vitamin C needs through diet, and excess intake from supplements is typically excreted in urine. High supplemental doses can sometimes cause digestive discomfort or kidney stones. For most individuals, extra vitamin C offers little benefit, making routine supplementation unnecessary unless advised by a healthcare provider for specific health reasons.

4. Calcium

Calcium is an essential mineral, best known for its critical role in building and maintaining strong bones and teeth. It also supports muscle function, nerve signaling, and blood clotting. The majority of the body’s calcium is stored in the skeleton, and adequate intake throughout life is necessary to prevent osteoporosis and fractures, especially as we age. According to the National Institutes of Health, most adults should aim for 1,000 to 1,200 mg of calcium per day, depending on age and sex.

While supplements can help those unable to meet their needs through food alone, there are risks associated with excessive calcium intake. Too much supplemental calcium may lead to kidney stones, constipation, or, less commonly, cardiovascular problems. The British Dietetic Association and other health experts generally recommend prioritizing dietary sources—such as dairy products, leafy greens, and fortified foods—because they provide calcium in forms that are better absorbed and utilized by the body. Supplements should be used judiciously and under medical supervision, especially for those with risk factors for deficiency or increased requirements. Overuse of calcium supplements can turn a must-have into a money-waster or even a health hazard.

5. Fish Oil (Omega-3)

Fish oil supplements are rich in omega-3 fatty acids—primarily EPA and DHA—which are essential for heart and brain health. Research, such as that from the American Heart Association, suggests omega-3s can help reduce triglycerides, lower blood pressure, and support cognitive function. Regular fish consumption is consistently associated with a lower risk of cardiovascular disease, leading many to turn to fish oil supplements as an alternative.

However, the evidence for omega-3 supplementation is mixed. Large-scale studies, including those summarized by the Cochrane Library, show that while fish oil may benefit people with specific medical conditions, routine supplementation appears to have only modest, if any, effects in healthy individuals. Additionally, the quality of fish oil supplements varies greatly. Consumers should look for products tested by third parties for purity, potency, and low levels of contaminants like mercury or PCBs. When evaluating fish oil supplements, prioritize transparency, reputable brands, and certificates of analysis. For most, eating fatty fish twice a week is preferred, while supplements should be individualized based on personal health needs and professional guidance.

6. Probiotics

Probiotics are live microorganisms that, when consumed in adequate amounts, can confer health benefits by supporting the balance of beneficial bacteria in the gut. They are most often used to promote digestive health, alleviate symptoms of irritable bowel syndrome (IBS), and help restore gut flora after antibiotic use. According to the National Center for Complementary and Integrative Health, evidence supports the use of certain probiotic strains for specific digestive disorders, such as diarrhea caused by antibiotics or infections.

Not all probiotics are created equal—their effects depend on the specific strains and dosages used. For example, Lactobacillus and Bifidobacterium strains may help with general digestive health, while Saccharomyces boulardii is commonly used for diarrhea prevention. The diversity of strains and products on the market can make choosing an effective probiotic challenging. Research from the American Gastroenterological Association recommends probiotics primarily for targeted needs—such as after antibiotic treatment or for certain GI conditions—rather than for general wellness. For most people, a healthy diet rich in fiber supports a diverse and resilient gut microbiome, making routine probiotic supplementation unnecessary unless directed by a healthcare provider.

7. Magnesium

Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, blood pressure regulation, and bone health. Despite its importance, many people do not meet the recommended intake, especially those with diets low in whole grains, nuts, and leafy greens. According to the National Institutes of Health, magnesium deficiency can cause symptoms such as fatigue, muscle cramps, irregular heartbeat, and mood changes.

Supplementing with magnesium may be necessary for individuals with low dietary intake, certain medical conditions, or those taking medications that deplete magnesium. However, not all magnesium supplements are absorbed equally. Forms like magnesium citrate and magnesium glycinate are generally better absorbed and less likely to cause digestive upset compared to magnesium oxide, which is more likely to act as a laxative. The Mayo Clinic advises choosing supplements based on individual health needs and tolerability. While magnesium supplementation can be beneficial when deficiency is present, most people can maintain adequate levels through a balanced diet. Consulting a healthcare provider ensures both effectiveness and safety in supplementation choices.

8. Vitamin B12

Vitamin B12, or cobalamin, is an essential nutrient crucial for maintaining healthy nerve function and supporting the production of red blood cells and DNA. It also plays a key role in brain health and energy metabolism. Naturally found in animal-derived foods such as meat, fish, eggs, and dairy, vitamin B12 deficiency is a particular concern for vegetarians, vegans, and older adults whose absorption can diminish with age. According to the National Institutes of Health, low B12 levels can lead to symptoms like fatigue, weakness, numbness or tingling in the hands and feet, balance problems, and even memory difficulties.

Vegetarians and vegans are at greater risk of deficiency because plant-based foods typically lack vitamin B12 unless fortified. Older adults may also have reduced stomach acid or other digestive issues that impair absorption. The UK National Health Service notes that deficiency can result in anemia and irreversible nerve damage if left untreated. Signs of deficiency should prompt testing and, if necessary, supplementation through oral tablets or injections. Preventive supplementation is often recommended for at-risk groups to maintain optimal health and prevent long-term complications.

9. Iron

Iron is an essential mineral primarily responsible for the formation of hemoglobin, the protein in red blood cells that transports oxygen throughout the body. Adequate iron levels are crucial for preventing fatigue, supporting cognitive function, and maintaining overall vitality. According to the National Institutes of Health, iron deficiency is the most common nutritional deficiency worldwide, with young children, pregnant women, and menstruating individuals at greatest risk.

While iron is vital, excessive intake can be harmful. Too much iron can accumulate in tissues and organs, causing symptoms such as abdominal pain, joint pain, and in severe cases, organ damage—especially in people with hereditary hemochromatosis. The Centers for Disease Control and Prevention stresses that iron supplements should only be taken when a deficiency is confirmed through blood testing. Supplementation is typically advised for those with diagnosed anemia, significant blood loss, or at specific life stages, such as pregnancy. For most people, iron needs can be met by consuming iron-rich foods such as red meat, beans, lentils, and fortified cereals, making routine supplementation unnecessary unless prescribed by a healthcare professional.

10. Zinc

Zinc is a trace mineral essential for immune system function, wound healing, DNA synthesis, and cell division. It helps the body fight off invading bacteria and viruses and has been shown to reduce the duration and severity of common cold symptoms in some studies, as highlighted by the National Institutes of Health. Zinc also plays a role in maintaining skin health and supporting normal growth and development, making it particularly important during periods of rapid growth such as childhood, adolescence, and pregnancy.

While zinc is vital, overuse can lead to adverse effects. Consuming excessive amounts—usually through high-dose supplements—can cause nausea, vomiting, loss of appetite, abdominal cramps, and, with prolonged use, disrupt the absorption of copper and impair immune function. The Centers for Disease Control and Prevention recommends staying within the established upper intake limits unless directed by a healthcare provider. Most people can meet their needs through a varied diet rich in zinc-containing foods like meat, shellfish, legumes, nuts, and whole grains. Supplements are generally only necessary for those with diagnosed deficiencies or increased requirements, making mindful use important to avoid unnecessary or harmful excess.

11. Protein Powders

Protein powders are widely used as a convenient source of high-quality protein to support muscle repair, growth, and recovery, especially among athletes and individuals engaging in regular resistance training. The Harvard T.H. Chan School of Public Health emphasizes that protein is essential for building and maintaining muscle, producing enzymes and hormones, and supporting immune function.

There are several types of protein powders, each with unique characteristics. Whey protein is a fast-digesting, complete protein derived from milk and contains all essential amino acids, making it popular for post-workout recovery. Casein protein, also from milk, digests more slowly and is often used before bedtime to support muscle repair overnight. Plant-based proteins such as pea, rice, soy, and hemp cater to those with dairy restrictions or vegan diets; their amino acid profiles and absorption rates can vary, but blends often provide complete protein.

Despite their popularity, most people can meet their protein needs through a balanced diet that includes lean meats, dairy, eggs, legumes, and nuts. The Academy of Nutrition and Dietetics notes that protein powders are often unnecessary for those eating enough protein-rich foods, making supplementation more about convenience than necessity.

12. Collagen

Collagen is the most abundant protein in the human body, forming the structural framework for skin, connective tissues, tendons, and joints. It supports skin elasticity, promotes wound healing, and contributes to joint health by maintaining cartilage integrity. As we age, natural collagen production declines, leading to wrinkles, sagging skin, and joint discomfort. This decline has fueled the popularity of collagen supplements, which are marketed for their purported benefits in improving skin appearance and joint function.

Some studies, such as those reviewed by the National Institutes of Health, suggest that collagen peptides may modestly improve skin hydration and elasticity, as well as reduce joint pain in people with osteoarthritis or active lifestyles. However, more robust research is needed to confirm these benefits and determine optimal dosing. Collagen supplements are generally considered safe, but their effectiveness may vary among individuals.

Dietary alternatives to supplementation include consuming protein-rich foods that support the body’s own collagen production, such as bone broth, chicken skin, fish, and egg whites, as well as nutrients like vitamin C, copper, and zinc. The Harvard T.H. Chan School of Public Health emphasizes that a varied diet can provide the building blocks for collagen synthesis, making supplements optional for most.

13. Creatine

Creatine is a naturally occurring compound found in muscle cells that plays a pivotal role in energy production during high-intensity exercise. By increasing the availability of phosphocreatine, creatine supplementation enables muscles to regenerate adenosine triphosphate (ATP) more rapidly, enhancing short bursts of power and strength. This mechanism makes creatine particularly popular among athletes and bodybuilders seeking to improve performance in activities such as weightlifting, sprinting, or high-intensity interval training.

Extensive research, including meta-analyses from the Journal of the International Society of Sports Nutrition, confirms that creatine monohydrate supplementation can significantly increase muscle mass, strength, and exercise performance. It is considered one of the most effective and well-studied sports supplements, with a strong safety profile when used as directed. While generally unnecessary for those with low physical activity, creatine supplementation may also benefit older adults by supporting muscle preservation and cognitive function, according to findings from the National Institutes of Health.

Individuals who engage in regular, intense exercise or those seeking to enhance muscle and strength gains are most likely to benefit from creatine supplementation. For others, adequate dietary intake from red meat and fish may suffice, making supplementation optional based on goals and activity levels.

14. Biotin

Biotin, also known as vitamin B7, is a water-soluble vitamin essential for metabolizing carbohydrates, fats, and proteins. It is widely marketed for its purported benefits in promoting healthy hair, skin, and nails. While biotin deficiency can lead to thinning hair, brittle nails, and skin rashes, true deficiency is rare in healthy individuals, as biotin is present in many foods and can also be produced by gut bacteria. The National Institutes of Health notes that most people obtain sufficient biotin from their regular diet.

The evidence supporting biotin supplementation for hair and nail growth in people without a diagnosed deficiency is limited. According to the American Academy of Dermatology, there is little scientific proof that biotin supplements improve hair or nail quality in otherwise healthy individuals. Additionally, high doses of biotin supplements can interfere with certain laboratory tests, including thyroid function, hormone levels, and cardiac troponin, potentially leading to misdiagnosis or inappropriate treatment. The U.S. Food and Drug Administration has issued warnings about this risk. For most people, biotin supplementation is unnecessary unless prescribed for a confirmed deficiency.

15. Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant found in every cell, where it plays a critical role in producing energy within the mitochondria. It is particularly concentrated in organs with high energy demands, such as the heart, liver, and kidneys. CoQ10 helps generate adenosine triphosphate (ATP), the primary energy currency of cells, and also protects cells from oxidative stress. Its potential benefits for cardiovascular health have made it a popular supplement, especially among individuals with heart conditions.

Some studies, as summarized by the National Institutes of Health, suggest CoQ10 supplementation may help lower blood pressure, improve symptoms of heart failure, and support overall heart health. It is also frequently recommended for people taking statin medications, which can lower CoQ10 levels in the body and potentially contribute to muscle pain and weakness. The Cleveland Clinic notes that while CoQ10 supplementation may alleviate statin-associated side effects for some individuals, more research is needed to establish standardized guidelines. For most healthy adults, a balanced diet provides adequate CoQ10, but supplementation may be considered for those on statins or with specific cardiovascular concerns, under medical supervision.

16. Melatonin

Melatonin is a hormone naturally produced by the pineal gland in the brain, playing a central role in regulating the body’s circadian rhythms and sleep-wake cycles. Its production increases in response to darkness, helping signal the body that it’s time to sleep. Melatonin supplements are commonly used to address sleep disorders such as insomnia, and to alleviate jet lag caused by rapid time zone changes. According to the Sleep Foundation, melatonin can help reduce the time it takes to fall asleep and improve overall sleep quality for some individuals.

Supplemental melatonin is generally considered safe for short-term use, with mild side effects like drowsiness, headache, or dizziness. The Mayo Clinic advises caution for people who are pregnant, breastfeeding, or taking medications that could interact with melatonin, such as blood thinners or immune suppressants. Long-term safety data are limited, so it’s best to use melatonin under medical guidance, especially for children or those with chronic health conditions. Individuals experiencing ongoing sleep problems should seek professional evaluation to rule out underlying disorders, rather than relying solely on supplements for relief.

17. Elderberry

Elderberry, derived from the berries of the Sambucus nigra plant, has gained widespread popularity as a natural remedy for colds and flu. It is often available in syrups, gummies, and lozenges, and is marketed for its potential to reduce the severity and duration of respiratory infections. Elderberry is rich in antioxidants, particularly flavonoids, which are believed to support immune function. According to a review by the National Institutes of Health, some small studies indicate that elderberry extract may help shorten the duration of flu symptoms when taken at the onset of illness.

However, the overall evidence base is limited and more rigorous, large-scale research is needed to confirm elderberry’s immune-modulating effects and establish effective dosing. The Cochrane Library notes that available data are promising but not conclusive. Elderberry supplements are generally well tolerated, but raw elderberries, leaves, and stems contain cyanogenic glycosides that can cause nausea, vomiting, or even toxicity if improperly prepared. Consumers should use only commercially prepared elderberry products and consult a healthcare provider before use, especially if pregnant, breastfeeding, or taking medications.

18. Echinacea

Echinacea, a group of flowering plants native to North America, has long been used in traditional medicine and is widely promoted for its purported ability to reduce the severity and duration of the common cold. Echinacea supplements are typically available in the form of teas, capsules, and extracts. The plant’s immune-boosting claims stem from its potential to stimulate immune cells and increase the body’s resistance to infections. However, the scientific evidence on its effectiveness remains mixed.

According to a comprehensive review by the Cochrane Library, echinacea may slightly reduce the risk of developing a cold and shorten cold duration by a modest amount, but the results vary significantly based on the species and preparation used. The National Center for Complementary and Integrative Health notes that while echinacea is generally considered safe for short-term use, it can cause allergic reactions, especially in individuals with allergies to ragweed, chrysanthemums, or marigolds. Other side effects may include mild gastrointestinal symptoms or skin rash. Individuals with asthma, autoimmune disorders, or allergies should exercise caution and consult a healthcare provider before using echinacea supplements.

19. Turmeric (Curcumin)

Turmeric is a bright yellow spice derived from the root of the Curcuma longa plant and has been used for centuries in traditional medicine for its purported anti-inflammatory and antioxidant effects. The primary active compound in turmeric is curcumin, which has been studied for its potential role in reducing inflammation and easing symptoms of conditions like arthritis and metabolic syndrome. Research summarized by the National Institutes of Health suggests curcumin may offer modest benefits for joint pain and inflammation, though results are mixed and often based on small studies.

One major challenge with curcumin is its poor bioavailability—meaning the body absorbs only a small fraction of what is consumed. Many supplements include piperine (from black pepper) or use specialized formulations to enhance absorption. The National Library of Medicine warns that supplement quality can vary widely, with some products containing lower-than-advertised curcumin concentrations or contaminants. Additionally, high doses may cause digestive upset or interact with medications, such as blood thinners. Consumers should choose reputable brands and consult healthcare professionals before starting turmeric or curcumin supplements, especially for chronic inflammatory conditions.

20. Garlic

Garlic (Allium sativum) has a long history of use both as a culinary ingredient and a traditional remedy, particularly for its reputed cardiovascular benefits. Some studies, such as those referenced by the National Institutes of Health, indicate that garlic may help modestly lower blood pressure and cholesterol levels, potentially supporting heart health. The active compound allicin, which forms when garlic is crushed or chopped, is considered largely responsible for these effects. However, the evidence is mixed, with some clinical trials showing limited or no significant impact on cardiovascular risk factors.

Garlic can be consumed raw, cooked, or in supplement form. Raw garlic typically contains the highest concentration of allicin, but cooking can reduce its potency. Supplements are available as powders, oils, or aged extracts, and their allicin content and bioavailability can vary widely. Many supplements are marketed as “odorless,” but the National Library of Medicine notes that some odorless products may contain very little active compound. While garlic is generally safe for most people, high doses can increase the risk of bleeding, especially for those on blood thinners. For meaningful benefits, incorporating fresh garlic into a balanced diet may be preferable to relying on supplements.

21. Ginkgo Biloba

Ginkgo biloba, derived from the leaves of one of the world’s oldest tree species, is a popular herbal supplement often marketed for its supposed cognitive and memory-enhancing effects. Traditionally used in Chinese medicine, ginkgo is believed to improve blood circulation in the brain and act as an antioxidant. According to the National Center for Complementary and Integrative Health, research on ginkgo’s effects on memory, dementia, and cognitive function has produced mixed results. While some studies suggest a modest benefit in slowing cognitive decline in older adults and those with mild Alzheimer’s disease, others show no significant advantage over placebo.

Meta-analyses, such as those referenced by the National Library of Medicine, indicate that any cognitive improvements from ginkgo supplementation are likely to be small or clinically insignificant for most people. Furthermore, ginkgo biloba can interact with several medications, including blood thinners, antidepressants, and anti-epileptic drugs, potentially increasing the risk of bleeding or other adverse effects. Individuals considering ginkgo for cognitive support should consult their healthcare provider to discuss potential benefits, risks, and interactions with existing medications before use.

22. Ginseng

Ginseng, particularly Asian (Panax) and American varieties, has been used in traditional medicine for centuries to enhance energy, reduce stress, and support overall well-being. Its active compounds, called ginsenosides, are credited with adaptogenic properties, helping the body adapt to physical and mental stress. Ginseng is often marketed for its potential to boost stamina, cognitive function, and immune health.

The scientific evidence on ginseng’s effectiveness is mixed. According to the National Center for Complementary and Integrative Health, some studies indicate that ginseng may offer modest benefits for energy levels, cognitive performance, and immune response, particularly in people under stress or recovering from illness. However, the National Library of Medicine notes that research results are inconsistent, with methodological differences and small sample sizes limiting firm conclusions. The quality and potency of ginseng supplements can vary widely among brands, and adulteration or mislabeling is not uncommon.

Side effects such as insomnia, headaches, or digestive upset are possible, especially with high doses or long-term use. Because of quality variability and potential interactions with medications, it is advisable to choose reputable ginseng products and consult a healthcare provider before use, especially for those with chronic conditions.

23. Ashwagandha

Ashwagandha (Withania somnifera) is a traditional herb in Ayurvedic medicine categorized as an adaptogen—substances believed to help the body manage stress and restore balance. It has gained popularity in the West for its reputed calming effects, enhancement of energy, and support of cognitive function. Research has focused primarily on ashwagandha’s ability to reduce stress and anxiety. A number of clinical trials, such as those summarized by the National Institutes of Health, suggest that ashwagandha supplementation can significantly lower perceived stress and cortisol levels in adults experiencing chronic stress.

Although promising, the quality and sample sizes of these studies vary, and more robust research is needed to confirm long-term efficacy and safety. The National Center for Complementary and Integrative Health notes that ashwagandha is generally well tolerated, but potential side effects include digestive upset, drowsiness, and, rarely, liver problems. Caution is warranted for pregnant or breastfeeding women, individuals with autoimmune diseases, or those taking medications for thyroid, blood pressure, or blood sugar, as ashwagandha may interact with these treatments. Consulting a healthcare professional is advised before starting ashwagandha, especially for those with underlying health conditions.

24. St. John’s Wort

St. John’s Wort (Hypericum perforatum) is an herbal supplement widely used for its potential mood-enhancing effects, particularly in managing mild to moderate depression. It contains active compounds such as hypericin and hyperforin, which are believed to influence neurotransmitters in the brain. Several studies, including those reviewed by the National Center for Complementary and Integrative Health, suggest that St. John’s Wort may be as effective as some prescription antidepressants for mild to moderate depression, with fewer side effects in some cases.

However, the supplement is not without risks. The U.S. Food and Drug Administration warns that St. John’s Wort interacts with many medications, including antidepressants, birth control pills, blood thinners, and HIV drugs, often reducing their effectiveness or increasing the risk of side effects. Such interactions can have serious or even life-threatening consequences. St. John’s Wort is also known to cause photosensitivity, leading to an increased risk of sunburn. Because of these concerns, it is crucial to consult a healthcare provider before using St. John’s Wort, especially for individuals taking other prescription medications or with underlying health conditions.

25. Saw Palmetto

Saw palmetto is a plant extract commonly used to support prostate health, particularly for symptoms associated with benign prostatic hyperplasia (BPH)—a non-cancerous enlargement of the prostate gland that affects many aging men. The supplement is believed to work by inhibiting the conversion of testosterone to dihydrotestosterone (DHT), a hormone linked to prostate growth. Saw palmetto is widely marketed for reducing urinary symptoms such as frequent urination, nighttime urination, and weak urine flow.

Scientific evidence for saw palmetto’s effectiveness remains mixed. According to a comprehensive review by the Cochrane Library, most high-quality studies have found little to no benefit of saw palmetto over placebo in relieving BPH symptoms. However, some men report subjective improvements. The National Center for Complementary and Integrative Health notes that saw palmetto is generally considered safe for most users, with side effects such as mild digestive upset, headache, or dizziness being rare and typically mild. Because saw palmetto can interact with certain medications, particularly those affecting hormone metabolism or blood clotting, consulting a healthcare provider is recommended before starting supplementation for prostate health.

26. Glucosamine

Glucosamine is a natural compound found in cartilage, the tissue that cushions joints. It is commonly taken as a dietary supplement to support joint health and is especially popular among individuals with osteoarthritis (OA), a degenerative joint disease characterized by pain and stiffness. Most glucosamine supplements are derived from shellfish or produced synthetically and are often combined with chondroitin, another cartilage component.

The effectiveness of glucosamine for OA has been widely studied with mixed results. According to a review by the Cochrane Library, some studies suggest that glucosamine sulfate may provide mild pain relief and improve joint function in people with knee OA, while others find no significant benefit compared to placebo. The Arthritis Foundation notes that glucosamine is generally safe, but not all users see improvement, and it may interact with blood thinners like warfarin.

Alternative options for managing joint pain include physical therapy, exercise, weight management, and nonsteroidal anti-inflammatory drugs (NSAIDs). Those considering glucosamine supplements should consult a healthcare provider, especially if they have shellfish allergies or take medications with potential interactions.

27. Chondroitin

Chondroitin is a naturally occurring substance found in the connective tissues, particularly cartilage, and is widely used as a dietary supplement for joint health. Often paired with glucosamine, chondroitin is marketed for its potential to alleviate symptoms of osteoarthritis (OA) by reducing joint pain, slowing cartilage breakdown, and improving joint mobility. Many supplements combine both chondroitin and glucosamine, hoping to provide synergistic benefits for individuals with OA.

The scientific evidence for chondroitin’s effectiveness is mixed. According to a review by the Cochrane Library, chondroitin may offer modest pain relief and functional improvement in some patients with OA, but results vary, and many trials show little to no difference compared to placebo. The Arthritis Foundation notes that chondroitin is generally safe, with mild side effects such as digestive discomfort reported infrequently.

Regulatory oversight of chondroitin supplements varies by country, and product quality can differ significantly among brands. Some supplements may contain less chondroitin than labeled, raising concerns over efficacy and consistency. As with other joint supplements, consulting a healthcare provider is advised before starting chondroitin, especially for those taking blood thinners or with chronic health conditions.

28. Fiber Supplements

Fiber supplements, such as psyllium husk, methylcellulose, and inulin, are widely used to support digestive health, promote regularity, and manage conditions like constipation and irritable bowel syndrome (IBS). Fiber works by adding bulk to the stool, softening it, and speeding up transit through the digestive tract. According to the Centers for Disease Control and Prevention, most adults do not meet the recommended daily fiber intake, making supplements a convenient option for increasing intake.

However, dietary fiber from whole foods such as fruits, vegetables, legumes, and whole grains offers additional benefits, including vitamins, minerals, antioxidants, and unique plant compounds that supplements cannot provide. The Harvard T.H. Chan School of Public Health emphasizes that whole-food fiber is associated with better heart health, improved blood sugar control, and reduced risk of chronic diseases.

Fiber supplements may be justified for individuals with persistent constipation, those with increased needs, or when dietary changes are not possible. They are also useful for managing specific medical conditions, under medical supervision. For most people, focusing on a fiber-rich diet remains the best approach, with supplements as an adjunct when necessary.

29. Green Tea Extract

Green tea extract is a concentrated source of polyphenols, particularly catechins such as epigallocatechin gallate (EGCG), which are credited with antioxidant, anti-inflammatory, and metabolism-boosting effects. Many supplements are marketed for weight loss, energy enhancement, and general wellness. Research summarized by the National Center for Complementary and Integrative Health and the National Institutes of Health indicates that green tea extract may offer modest support for fat oxidation and weight management, though results are typically modest and best seen when combined with a healthy diet and exercise.

Green tea extract is also valued for its potent antioxidant properties, which may help protect cells from oxidative damage and support cardiovascular health. However, concentrated green tea extract supplements have been linked to rare but serious cases of liver injury, especially at high doses or with prolonged use. The American Liver Foundation advises caution, particularly for individuals with pre-existing liver conditions or those taking other medications that affect liver function.

Most people can enjoy the antioxidant benefits of green tea by drinking freshly brewed tea. Supplements should be taken carefully, following recommended dosages and under medical guidance if there are any liver or health concerns.

30. Caffeine Pills

Caffeine pills are a concentrated form of the stimulant caffeine, commonly used to enhance alertness, boost energy, and improve focus. Caffeine works by blocking adenosine receptors in the brain, reducing feelings of fatigue and promoting wakefulness. While caffeine is naturally present in coffee, tea, and some soft drinks, pills offer a more precise and rapid dose, which can appeal to students, shift workers, and athletes.

The U.S. Food and Drug Administration recommends that healthy adults consume no more than 400 mg of caffeine per day—the equivalent of about four to five cups of coffee. Unlike beverages, caffeine pills can make it easier to accidentally consume excessive amounts, leading to symptoms such as rapid heartbeat, anxiety, insomnia, digestive upset, and, in extreme cases, seizures or cardiac arrest. According to the Centers for Disease Control and Prevention, high-dose caffeine supplements have been linked to serious health incidents and even fatalities.

For most individuals, moderate caffeine intake from coffee or tea is safe and may offer additional antioxidant benefits. Caffeine pills should be used cautiously, and individuals with heart conditions, anxiety disorders, or sensitivity to caffeine should consult a healthcare provider before use.

31. Branched-Chain Amino Acids (BCAAs)

Branched-chain amino acids (BCAAs) include three essential amino acids—leucine, isoleucine, and valine—that play a key role in muscle protein synthesis and recovery. BCAA supplements are popular among athletes and fitness enthusiasts for their purported ability to reduce muscle soreness, promote muscle repair, and decrease exercise-induced fatigue. BCAAs serve as building blocks for muscle tissue and can be oxidized for energy during prolonged exercise.

However, the effectiveness of BCAA supplementation is debated. According to the National Institutes of Health, while BCAAs may provide some benefit for muscle recovery and reduce delayed onset muscle soreness, consuming whole protein sources—such as whey, dairy, eggs, or lean meats—appears to be equally or more effective. Whole proteins provide all essential amino acids, including BCAAs, and support overall muscle health more comprehensively. The Harvard T.H. Chan School of Public Health notes that for most people with adequate dietary protein, additional BCAA supplementation offers little added value and may not be cost-effective.

BCAA supplements are generally safe for healthy individuals but should be considered unnecessary for those who meet their protein needs through a balanced diet, making them more of a convenience than a must-have.

32. Pre-Workout Supplements

Pre-workout supplements are popular among athletes and fitness enthusiasts for their promise to boost energy, endurance, and focus during exercise. These products commonly contain a blend of ingredients such as caffeine, beta-alanine, creatine, nitric oxide precursors (like L-arginine or L-citrulline), B vitamins, and various amino acids. Some also include herbal extracts and artificial sweeteners. The National Institutes of Health notes that while certain components, such as caffeine and creatine, have evidence supporting their effectiveness, the benefits of many other ingredients are less clear.

A major concern with pre-workout supplements is the use of proprietary blends, where manufacturers do not disclose the exact amounts of each ingredient. This can make it difficult for consumers to assess safety, especially regarding stimulant doses. According to the U.S. Food and Drug Administration, such practices can increase the risk of side effects, including jitteriness, elevated heart rate, high blood pressure, and even severe adverse events.

While pre-workouts may deliver a noticeable energy boost, much of the effect comes from caffeine. For many, a cup of coffee and a balanced snack can provide similar benefits, making expensive pre-workout formulas unnecessary for most gym-goers.

33. Beta-Alanine

Beta-alanine is a non-essential amino acid that contributes to the production of carnosine, a compound stored in muscles and used to buffer acid accumulation during high-intensity exercise. By increasing muscle carnosine levels, beta-alanine supplementation can delay the onset of muscle fatigue and improve performance in activities involving short bursts of intense effort, such as sprinting or weightlifting. According to research summarized by the Journal of the International Society of Sports Nutrition, beta-alanine is one of the most effective supplements for enhancing exercise capacity in high-intensity, short-duration events.

A common side effect of beta-alanine supplementation is paresthesia, a harmless tingling sensation that typically occurs in the face, neck, and hands shortly after ingestion. While not dangerous, this sensation can be uncomfortable for some individuals. Dividing the dose or using sustained-release formulations can reduce this effect. The National Institutes of Health notes that beta-alanine is most beneficial for competitive athletes and those participating in high-intensity sports, while recreational exercisers and those with lower training intensity are less likely to experience notable gains. For most, a balanced diet and regular training are sufficient without supplementation.

34. L-Carnitine

L-carnitine is a compound naturally produced by the body from the amino acids lysine and methionine. It plays an important role in transporting fatty acids into the mitochondria, where they are burned for energy. Because of this function, L-carnitine supplements are often marketed for their potential to enhance fat metabolism, support weight loss, and improve exercise performance. However, research summarized by the National Institutes of Health shows that while L-carnitine supplementation may offer modest benefits for individuals with certain medical conditions or deficiencies, its effects on fat burning and weight loss in healthy adults are limited and often negligible.

Some studies have explored L-carnitine’s role in cardiovascular health, particularly in people with heart disease or angina, where it may help reduce symptoms and improve exercise tolerance. However, concerns have been raised about its potential to increase levels of trimethylamine-N-oxide (TMAO), a compound associated with a higher risk of cardiovascular events. The Cleveland Clinic advises caution, especially for those with existing heart conditions, and recommends discussing supplementation with a healthcare provider. For most people, dietary intake from meat, fish, and dairy provides sufficient L-carnitine, making supplementation unnecessary for general health or fitness.

35. HMB (Beta-Hydroxy Beta-Methylbutyrate)

HMB (beta-hydroxy beta-methylbutyrate) is a compound produced in the body from the amino acid leucine. It is marketed as a supplement to support muscle preservation, reduce muscle breakdown, and enhance recovery—particularly in athletes and older adults. HMB is believed to help maintain muscle mass during periods of muscle wasting, intense training, or caloric restriction by inhibiting protein degradation and supporting muscle repair.

Scientific evidence on HMB’s effectiveness varies by population. According to the Journal of the International Society of Sports Nutrition, HMB supplementation has demonstrated benefits in reducing muscle loss and improving strength in older adults or those recovering from illness or injury. However, the National Institutes of Health notes that the benefits in well-trained athletes are much less pronounced, with modest or inconsistent results in terms of muscle mass and performance gains. For most recreational exercisers, the effect is likely minimal.

HMB is generally considered safe, but it should be viewed as a targeted supplement for populations at risk of muscle loss rather than a universal performance enhancer. Individuals considering HMB should discuss its use with a healthcare provider, especially if they have underlying health conditions.

36. Vitamin A

Vitamin A is a fat-soluble vitamin essential for maintaining healthy vision, supporting immune function, and promoting proper growth and development. It exists in two primary forms: preformed vitamin A (retinol), found in animal products like liver, eggs, and dairy, and provitamin A carotenoids (such as beta-carotene), found in colorful fruits and vegetables. Adequate vitamin A intake is crucial for preventing night blindness and other vision problems, as well as for maintaining healthy skin and tissues.

While vitamin A deficiency can cause serious health issues, including impaired vision and increased infection risk, excessive supplementation carries significant risks. According to the National Institutes of Health, too much preformed vitamin A from supplements or animal sources can lead to toxicity, resulting in symptoms such as headache, dizziness, nausea, liver damage, and even birth defects during pregnancy. The Centers for Disease Control and Prevention and other health organizations recommend meeting vitamin A needs primarily through a balanced diet rich in fruits, vegetables, and moderate amounts of animal products.

For most people, vitamin A supplementation is unnecessary unless prescribed for a diagnosed deficiency. Food sources offer a safer and more balanced approach to maintaining healthy levels of this vital nutrient.

37. Selenium

Selenium is an essential trace mineral that plays a critical role in the body’s antioxidant defense systems, thyroid hormone metabolism, and immune function. As a component of selenoproteins, selenium helps protect cells from oxidative damage and supports the proper functioning of the thyroid gland. According to the National Institutes of Health, selenium is found in foods such as Brazil nuts, seafood, meats, and whole grains, with concentrations varying based on the selenium content of the soil where crops are grown.

Some regions have naturally low selenium levels in the soil, which can lead to deficiency in local populations. Symptoms of deficiency may include weakened immune response, cognitive decline, and—in severe cases—heart problems such as Keshan disease. However, in most developed countries, selenium deficiency is rare due to the wide availability of selenium-rich foods and fortified products. Excessive selenium intake, often from supplements, can be harmful. The Centers for Disease Control and Prevention warns that chronic high intake can cause symptoms like garlic breath odor, hair and nail loss, gastrointestinal upset, and, in extreme cases, nerve damage.

Most individuals can meet their selenium needs through diet alone, making supplementation unnecessary and potentially risky unless advised by a healthcare provider.

38. Iodine

Iodine is a vital trace element required for the synthesis of thyroid hormones, which regulate metabolic processes, growth, and development. Adequate iodine intake is essential to prevent hypothyroidism and goiter, as well as to support healthy brain development, particularly during pregnancy and early childhood. According to the National Institutes of Health, iodine deficiency remains a significant global health issue, especially in regions where the soil is naturally low in iodine and iodized salt is not widely used.

The World Health Organization estimates that about two billion people worldwide are at risk of iodine deficiency, which can cause thyroid gland enlargement, developmental delays, and intellectual disabilities in children. In many countries, iodine deficiency has been successfully reduced through the widespread use of iodized salt. However, excessive iodine intake from supplements or certain foods (such as seaweed) can also disrupt thyroid function, potentially causing hyperthyroidism or autoimmune thyroid disease.

For most individuals, a balanced diet that includes iodized salt, dairy, seafood, and eggs is sufficient for healthy iodine levels. Supplementation should only be considered for those with diagnosed deficiency or increased requirements and always under medical supervision to avoid adverse effects.

39. Potassium

Potassium is a crucial mineral and electrolyte necessary for maintaining normal heart rhythm, muscle function, and nerve signaling. It helps regulate fluid balance, blood pressure, and the contraction of muscles, including the heart. Adequate potassium is associated with a reduced risk of stroke and hypertension, as highlighted by the Centers for Disease Control and Prevention. Most people can maintain healthy potassium levels through a diet rich in fruits, vegetables, dairy, and legumes, with bananas, potatoes, oranges, and spinach being notable sources.

Potassium supplements, however, should be used with caution. The National Institutes of Health notes that excess supplemental potassium can cause hyperkalemia—a dangerous condition characterized by irregular heartbeat, muscle weakness, and, in severe cases, cardiac arrest. People with kidney disease, those taking certain blood pressure medications (such as ACE inhibitors or potassium-sparing diuretics), or with other health conditions affecting potassium balance are particularly at risk.

Because of these dangers, over-the-counter potassium supplements are limited in dosage by regulatory authorities. For most, meeting daily needs through a varied diet is safest, and supplementation should only be done under strict medical supervision following a confirmed deficiency or doctor’s recommendation.

40. Vitamin E

Vitamin E is a fat-soluble nutrient that acts as an antioxidant, helping to protect cells from damage caused by free radicals. It is found naturally in a variety of foods, including nuts, seeds, vegetable oils, and leafy green vegetables. Vitamin E is often promoted for its potential to support immune function, skin health, and reduce the risk of chronic diseases linked to oxidative stress. However, the clinical evidence supporting these claims is mixed.

According to the National Institutes of Health, large-scale studies have not consistently shown that vitamin E supplementation reduces the risk of heart disease, cancer, or cognitive decline in healthy individuals. In some cases, high-dose vitamin E supplements have been associated with increased risk of hemorrhagic stroke and all-cause mortality. The American Cancer Society has also highlighted research suggesting that excessive vitamin E may increase prostate cancer risk.

For most people, getting vitamin E from a balanced diet is sufficient and safe. Supplementation should be reserved for those with diagnosed deficiencies or specific medical needs and used under medical supervision to avoid potential harm from excess intake.

41. Vitamin K

Vitamin K is a fat-soluble vitamin critical for proper blood clotting and bone health. It exists in two main forms: vitamin K1 (phylloquinone), primarily found in green leafy vegetables, and vitamin K2 (menaquinone), present in fermented foods and some animal products. Vitamin K enables the activation of proteins needed for blood coagulation, helping to prevent excessive bleeding from injuries. It also plays a role in regulating calcium deposition in bones and arteries, supporting overall skeletal and cardiovascular health.

Deficiency in vitamin K is rare among healthy adults but may occur in people with malabsorption disorders or those taking certain medications. Supplementation is generally not needed with a balanced diet, but there are important considerations regarding drug interactions. According to the National Institutes of Health, vitamin K can interfere with the effectiveness of anticoagulant drugs like warfarin, leading to an increased risk of either bleeding or clotting. The Centers for Disease Control and Prevention recommends that individuals on blood thinners maintain consistent vitamin K intake and consult their healthcare provider before starting supplements.

Key dietary sources include kale, spinach, broccoli, Brussels sprouts, and fermented foods like natto. For most people, food provides sufficient vitamin K, making supplementation unnecessary except in specific medical cases.

42. Folate (Folic Acid)

Folate is a B-vitamin (B9) essential for DNA synthesis, cell division, and the formation of red blood cells. It naturally occurs in leafy greens, legumes, citrus fruits, and fortified grains, while folic acid is the synthetic form used in supplements and food fortification. Adequate folate intake is particularly critical during periods of rapid growth, such as pregnancy and infancy, as it helps prevent neural tube defects (NTDs) in the developing fetus.

The National Institutes of Health and Centers for Disease Control and Prevention recommend that all women of childbearing age consume 400 micrograms of folic acid daily, as many pregnancies are unplanned and early supplementation is vital for fetal health. In addition to pregnancy, extra folate may be needed for individuals with certain genetic mutations (such as MTHFR), malabsorption syndromes, or those taking medications that interfere with folate metabolism (like methotrexate or some anti-seizure drugs).

For most people, a balanced diet and fortified foods provide sufficient folate. Supplementation should be guided by a healthcare provider, particularly in pregnancy or when there is a higher risk of deficiency, to ensure optimal health outcomes for both mother and child.

43. Niacin (Vitamin B3)

Niacin, also known as vitamin B3, is a water-soluble vitamin essential for converting food into energy, supporting nervous system function, and maintaining healthy skin. It is found naturally in foods such as poultry, fish, beef, whole grains, and legumes. Niacin is also available in supplement form and has been used at high doses to improve cholesterol profiles—particularly to raise HDL (“good”) cholesterol and lower LDL (“bad”) cholesterol and triglycerides.

Despite its cholesterol-modifying effects, the American Heart Association and recent studies reviewed by the National Institutes of Health indicate that niacin supplements have not consistently shown a reduction in the risk of heart attack or stroke when added to statin therapy. High-dose niacin supplementation can cause uncomfortable side effects, most notably “niacin flush”—a temporary reddening and warming of the skin. Other risks include liver toxicity, gastrointestinal upset, and increased blood sugar levels.

Most people meet their niacin needs through a balanced diet without supplementation. Therapeutic use of niacin for cholesterol should only be undertaken under medical supervision, as the risks may outweigh the benefits in many cases, especially when safer and more effective cholesterol-lowering medications are available.

44. Chromium

Chromium is a trace mineral that plays a role in carbohydrate, fat, and protein metabolism. It is often promoted for its purported ability to enhance insulin sensitivity and support healthy blood sugar levels, making it a popular supplement among individuals with type 2 diabetes or those aiming for weight management. Chromium is naturally found in foods such as whole grains, meats, fruits, and vegetables, and most people obtain sufficient amounts through their diet.

The evidence for chromium’s effectiveness in improving insulin sensitivity or glycemic control is mixed. According to the National Institutes of Health, some small studies suggest modest improvements in blood sugar control in people with type 2 diabetes, but larger, well-designed trials have failed to confirm significant benefits. The American Diabetes Association does not recommend chromium supplementation for diabetes management due to inconsistent evidence and minimal impact on clinical outcomes.

Despite the hype, chromium supplements are unlikely to offer substantial benefits for most individuals. Excessive supplementation may pose risks, including kidney or liver problems. For the majority, a balanced diet provides adequate chromium, making supplementation unnecessary unless prescribed by a healthcare professional for a documented deficiency.

45. MCT Oil

Medium-chain triglycerides (MCTs) are a type of fat composed of fatty acids with a shorter chain length, making them more rapidly absorbed and metabolized by the body compared to long-chain triglycerides. MCT oil, typically derived from coconut or palm kernel oil, has gained popularity for its potential to provide quick energy, support weight management, and enhance cognitive function. These claims are especially prominent within the ketogenic (keto) diet community, where MCT oil is used to boost ketone production and maintain energy while limiting carbohydrates.

Research summarized by the National Library of Medicine indicates that MCTs can be rapidly converted into energy and may offer modest benefits for weight loss or athletic performance, though results are often limited and context-dependent. The Harvard T.H. Chan School of Public Health notes that while MCTs are less likely to be stored as fat, they are still calorie-dense and should be consumed in moderation.

Digestive side effects, such as bloating, cramping, or diarrhea, are common with excessive intake of MCT oil. For most people, a balanced diet including healthy fats from whole foods provides sufficient energy, making MCT oil more of a trendy supplement than a necessity for general health.

46. Resveratrol

Resveratrol is a polyphenol compound found in red wine, grapes, berries, and peanuts, celebrated for its antioxidant and anti-inflammatory properties. It gained widespread attention due to its association with the “French Paradox”—the observation that French populations have relatively low rates of heart disease despite diets high in saturated fat, possibly attributed to moderate red wine consumption. Laboratory studies suggest resveratrol may help protect the heart, reduce inflammation, and even influence longevity by activating certain cellular pathways.

However, the National Institutes of Health and research reviewed by the Harvard T.H. Chan School of Public Health indicate that the doses of resveratrol used in most supplements far exceed what can be obtained from a glass or two of red wine. Furthermore, human clinical trials have produced mixed results, and the compound’s bioavailability is low, meaning most is rapidly metabolized and excreted before it can exert significant effects.

While resveratrol supplements are generally considered safe, their actual health benefits for disease prevention or longevity remain unproven in clinical practice. For most people, focusing on a diet rich in fruits, vegetables, and whole grains provides a more reliable path to antioxidant protection than relying on resveratrol supplements or red wine.

47. Spirulina

Spirulina is a blue-green algae touted as a “superfood” because of its rich nutrient profile, which includes complete protein, B vitamins, iron, and antioxidants such as phycocyanin. It is marketed for a wide range of health benefits, from boosting immune function and energy levels to detoxifying the body and improving allergy symptoms. Spirulina supplements are available in powder, tablet, or capsule form and are popular among vegetarians and those seeking plant-based nutrition.

Despite its impressive nutrient content, scientific evidence supporting many of spirulina’s health claims is limited. According to the National Institutes of Health, some small studies suggest potential benefits for cholesterol management and immune response, but more robust human research is needed to confirm these effects. The National Library of Medicine notes that contamination is a concern with spirulina grown in uncontrolled environments, as it can accumulate heavy metals, microcystins, or harmful bacteria.

Choosing spirulina from reputable brands that conduct third-party testing is essential to minimize contamination risks. While spirulina can be a nutritious addition for some, it should not be relied upon as a cure-all or primary nutrient source, and individuals with autoimmune conditions should consult a healthcare provider before use.

48. Chlorella

Chlorella is a freshwater green algae promoted for its potential detoxifying properties, dense nutrient content, and purported support for immune health. Rich in protein, chlorophyll, iron, and various vitamins, chlorella is often marketed for “cleansing” the body of heavy metals and environmental toxins. Some animal studies and preliminary human trials, as reviewed by the National Institutes of Health, suggest that chlorella may aid in the excretion of certain heavy metals, but robust clinical evidence in humans remains limited.

Chlorella is sometimes advertised as a plant-based source of vitamin B12, but the National Library of Medicine notes that the B12 found in chlorella may not be as bioavailable or effective as the form found in animal products and fortified foods. This can lead to confusion or risk of deficiency for vegans relying solely on chlorella for their B12 needs.

As with spirulina, contamination is a concern for chlorella, especially if grown in uncontrolled environments where it can absorb heavy metals and toxins. Choosing products from reputable, third-party tested brands is essential. Chlorella can be a nutritious supplement for some, but it should not replace a balanced diet or proven detoxification therapies.

49. Apple Cider Vinegar Pills

Apple cider vinegar (ACV) pills are a popular supplement, promoted for their potential to aid weight loss, regulate blood sugar, and improve digestion. These claims are largely based on the properties of acetic acid, the main component of vinegar, which some small studies have suggested may modestly improve glycemic control and support feelings of fullness. However, research reviewed by the Harvard T.H. Chan School of Public Health and the National Library of Medicine indicates that evidence supporting significant metabolic benefits from apple cider vinegar is limited and inconsistent.

While ACV in liquid form is acidic and can cause tooth enamel erosion or throat irritation, the pill form reduces these risks but introduces other concerns. Some users report digestive issues, such as stomach upset or nausea, after taking ACV pills. There have also been rare cases of esophageal injury from improperly formulated or lodged pills. Additionally, supplement quality and acetic acid content can vary widely among brands.

For most people, the purported benefits of ACV can be achieved through a balanced diet and healthy lifestyle. Those interested in trying ACV pills should consult their healthcare provider and choose reputable products.

50. Detox/‘Cleanse’ Supplements

Detox and “cleanse” supplements are a booming industry, marketed with promises to rid the body of toxins, boost energy, and jump-start weight loss. These products often contain blends of herbs, fibers, laxatives, and diuretics, and are sold in the form of teas, pills, or powders. Despite their popularity, the National Center for Complementary and Integrative Health and the U.S. Food and Drug Administration caution that there is little scientific evidence to support the efficacy or necessity of such products.

The human body is naturally equipped with highly effective detoxification systems—the liver, kidneys, lungs, and skin all play critical roles in eliminating waste and maintaining balance. Most so-called toxins are efficiently processed and excreted without the need for supplemental cleanses. Overuse of detox products can lead to dehydration, electrolyte imbalances, digestive distress, or dependence on laxatives.

Individuals with underlying health conditions, such as kidney or liver disease, should be especially cautious and avoid detox supplements, as these can exacerbate health issues or interact with medications. For most, focusing on hydration, balanced nutrition, and regular exercise provides the best “detox” support. Always consult a healthcare provider before starting any cleanse regimen.

Conclusion

Navigating the world of supplements requires critical thinking and a commitment to evidence-based choices. As highlighted throughout this article, many supplements lack strong proof of benefit for most people, while some may pose risks if misused or taken unnecessarily. The best approach is to prioritize a balanced diet and use supplements only when truly needed, guided by reliable research and professional advice. Regularly review your supplement routine, stay informed through trusted sources like the National Institutes of Health Office of Dietary Supplements, and consult your healthcare provider before starting or stopping any products. Thoughtful, informed decisions are the foundation of safe and effective supplementation.

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