10 Supplements You Don't Actually Need & 10 With Proven Benefits
Let's Cut Through Through The Empty Claims
From herbal pills to vitamins and minerals, there are over 90,000 different dietary supplements available on the market. So, how do you choose which ones are worth taking and which are literally just throwing your money down the toilet? Our social media feeds are so flooded with healthy, radiant-looking people telling us about the benefits of a specific brand of collagen, vitamin E, or Coenzyme Q10 (whatever that is), it makes us feel as though we're doing something wrong in life if we don't take supplements. In truth, however, most of us get everything or close to everything we need from our diets. That being said, there are some vitamins with proven benefits worth exploring. Here are 10 supplements not worth your money and 10 that are actually beneficial.
1. Vitamin E
Vitamin E is considered an unnecessary supplement for most people as it's easily obtainable in the diet through foods like broccoli, spinach, nuts, and seeds. Taking extra vitamin E hasn't been proven beneficial and can even be harmful at high doses.
2. Multivitamins
The consensus among healthcare practitioners is that multivitamins when taken by a healthy individual amount to nothing more than expensive pee. The body absorbs nutrients much better from whole foods, so your focus should be on diet more than which pill to take. The exception is older adults who have lower caloric intake and decreased nutrient absorption.
Afterave Essentials on Unsplash
3. Vitamin C
You can get more than your recommended daily amount of vitamin C from a bell pepper or a single kiwi, so supplementation isn't generally considered necessary if you have a good diet. Excess amounts can't be stored and are simply excreted and taking too much can actually have adverse effects like nausea.
4. Beta-Carotene
Beta-carotene is a nutrient that's abundant in food like carrots, sweet potatoes, squash, spinach, and kale. Research suggests beta-carotene in the diet may protect against cancer, but the same link hasn't been found with supplements.
5. Fat Burners
Fat burners are dietary supplements that claim to improve metabolism, suppress appetite, inhibit fat storage, and promote weight loss. Sounds too good to be true, doesn't it? These products aren't regulated, have limited effectiveness, and may even be harmful.
6. Iron
Unless you have iron deficiency anemia, you shouldn't be taking iron supplements. It's an essential mineral for your health, but it's hard on the stomach and too much can be toxic.
7. BCAA
Branched-chain amino acids (BCAAs) are three essential amino acids that are largely metabolized in the muscles, making them popular in the sports nutrition world. However, if you're already getting plenty of whole protein in your diet, BCAAs are basically useless, and not the best source of protein anyway.
8. Testosterone Boosters
Testosterone boosters are supplements made of herbs and vitamins that claim to naturally increase testosterone production. However, the vast majority of these products don't have sufficient evidence to back up their efficacy.
9. Calcium
Calcium is essential for your bones, muscles, and nerve function, and it's crucial to hit the daily recommended intake, but most of us do this through our diet. Taking extra calcium carries more risks and possible side effects than benefits.
Yves Cedric Schulze on Unsplash
10. Coenzyme Q10
Just because it has a fancy name doesn't mean it does anything. Coenzyme Q10 is a nutrient naturally produced in the body that's vital for energy production. For healthy people, the body creates all the Coenzyme Q10 it needs, and taking extra won't necessarily have any benefit.
Melany @ tuinfosalud.com on Unsplash
Now that we've covered some of the most useless supplements you shouldn't waste your money on, let's go over the ones that are actually worth it.
1. Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats that play a crucial role in human health, but the body can't produce it itself so it must obtain it from outside sources. While you can get enough in your diet through foods like salmon, flax seeds, and seafood, most of us don't get sufficient amounts through food alone.
2. Fiber
The vast majority of people who follow a typically "Western" diet don't hit the recommended daily intake of fiber. Fiber plays a crucial role in weight management, digestive health, blood sugar regulation, and cholesterol management and supplementation with psyllium husk or inulin has been proven to have a positive effect on overall health.
3. Creatine
Although associated with bodybuilding, creatine is increasingly being recommended to an incredibly broad range of people. It's one of the most thoroughly researched supplements on the market with numerous proven benefits including improved muscle growth, energy, cognition, and injury prevention.
4. Vitamin D
Vitamin D is the most widely recommended supplement by healthcare practitioners. This is because it's essential for bone health, muscles, and immune system functioning, and it's difficult to get sufficient amounts from diet and sunlight alone, especially in places with severe winters.
5. Vitamin B12
Vitamin B12 plays a crucial role in red blood cell formation, nerve function, and DNA synthesis. It's found in animal products and some fortified foods but many people, particularly vegans and vegetarians, don't get enough of it. B12 supplementation is very safe, even at high doses.
6. Zinc
Zinc plays a critical role in immune system function, metabolism, and DNA synthesis, among other things. It's found in select foods like oysters, red meat, and nuts, but many of us don't get enough in our daily diet. It's especially recommended for vegans and vegetarians.
7. Vitamin K
Vitamin K isn't necessarily the most trendy supplement out there, but maybe it should be. It's an essential nutrient for blood clotting, bone health, and cardiovascular functioning, but it's mostly found in dark leafy greens which, let's be honest, most of us don't eat every day.
8. Folic Acid
Folic acid is needed for DNA synthesis, red blood cell formation, and cell division. Folic acid is one of the rare examples of a nutrient that's actually better absorbed in supplement form than in whole foods. While it's an essential vitamin for everyone, it's especially recommended for women of childbearing age because it prevents certain defects.
9. Magnesium
Magnesium is essential for a huge array of body functions including muscle repair, glucose control, bone health, and nerve function. Despite being abundant in nature, most of us don't get enough of it in our diets perhaps because of soil depletion and our reliance on packaged and processed foods.
10. Collagen
Collagen is a protein essential for skin, bone, and joint health. While it's naturally produced in the body, it starts to decline starting at the age of 25. Collagen supplementation is widely recommended for healthy aging.
KEEP ON READING
