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I support the idea of supplements, as their name implies: consuming a pill or powder in conjunction with food for additional benefits. While supplements can enhance a healthy diet, they cannot replace nutritious eating. Nonetheless, some supplements are well-supported by research, while others lack scientific backing and may even pose risks. As a nutrition professional, here are 7 supplements I consider to be a waste of money.
Fat Burners
Supplements that claim to burn fat should be avoided. They often contain caffeine and other stimulants, offering a fleeting boost without contributing to genuine fat loss or sustained energy. True weight loss and fat reduction are achieved through diet and exercise, not pills.
Preworkout
Another supplement I advise against is pre-workout. This usually translates to caffeine or similar stimulants. It can cause jitteriness, elevate heart rate and blood pressure, and generally pose serious dangers.
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.
