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I am a firm believer in the benefits of supplements, which are designed to complement our diet by providing additional nutrients through pills or powders. Although supplements can enhance a healthy diet, they should not be seen as a substitute for consuming nutritious foods. Nonetheless, there are certain supplements that have been well-researched and proven effective, while others lack scientific support or may even pose potential risks. As a professional in nutrition, I have identified 7 supplements that I consider to be a waste of money.
Fat Burners
Avoid products that claim to aid in fat burning, as they typically contain ingredients like caffeine and other stimulants that offer temporary effects without yielding significant fat loss or sustainable energy levels. True weight and fat loss can only be achieved through a combination of proper diet and regular exercise, rather than relying on quick fixes in the form of pills.
Preworkout
Furthermore, I do not recommend the use of preworkout supplements, as they often consist of high levels of caffeine or other stimulants. These substances can lead to jitteriness, increased heart rate, elevated blood pressure, and potentially dangerous outcomes when consumed before exercising. It is essential to prioritize safety and long-term health over short-lived boosts in physical performance.
Detox Supplements
Detox supplements are also a waste of money. Your body has a natural detoxification system in your liver, kidneys, and GI tract. You don’t need a supplement to detox you.
Collagen Supplements
Don’t bother with collagen supplements either. Collagen is broken down during digestion, so taking it as a supplement doesn’t guarantee it will help your skin, joints, or hair as advertised. Eating protein-rich foods provides the same amino acids.
Branched-Chain Amino Acids
I also avoid Branched-Chain Amino Acids or BCAAs. While popular in the fitness world, BCAAs are unnecessary if you consume enough protein from whole foods or a high-quality protein supplement.
Testosterone Boosters
Stay away from testosterone boosters. Most over-the-counter “test boosters” contain herbal ingredients with little evidence of effectiveness. If you have low testosterone, medical treatment (like TRT) is a better option.
Vitamin C for Colds
Vitamin C for colds doesn’t work the way you think it will. While vitamin C is essential for health, taking high doses won’t prevent colds or significantly shorten their duration in most people. Eating fruits and vegetables provides enough.
Tara Collingwood, MS, RDN, CSSD, ACSM-CPT
