3. Vitamin C Supplements
Krutika Nanavati, registered dietitian and nutritionist from Clinic Spots, explains that while vitamin C is an important nutrient, taking it as a supplement may not warrant desired results regarding fat loss. "You don't require mega doses of it," Nanavati says. "Nor does it really prevent you from the common cold, as per findings." She notes that "there are no proven consistent effects people can get by taking Vitamin C routinely."
One significant reason that you might not benefit from taking a vitamin C supplement as much as you might think is that it is water-soluble. "Being water soluble," Nanavati says, "excess vitamin C gets secreted through urine." This means that it will not supercharge your immune system, and if you take more than your body needs, your body will just end up flushing it out. "There is no need to add it as an extra supplement," she confirms.
In order to effectively lose weight and get enough vitamin C, Trista Best, a registered dietitian at Balance One Supplements, recommends eating more high-fiber fruits like bananas to boost your metabolism. "Fruits high in fiber can improve your digestion, especially for those over the age of 40." For those over 40, she adds, "it is important to take in more of the nutrients that bananas have to offer as well, such as potassium and vitamin C."
4. Vitamin B12 Supplements
"Though Vitamin B12 is considered one of the mainstays of weight loss supplements, there's no solid evidence that it actually helps lose weight. Benefit is only seen if you are actually B12 deficient, which only a very small portion of the population is," Alison Harris, a nurse practitioner and founder of Regenesis Modern, explains.
"B12 is one of the most abundant vitamins, and your body does a really good job of eliminating any excess (through urine), so as long as you're not eating the same meal 3x/day for months on end, you won't likely see benefit of B12 supplementation."
So, Harris warns that you'll just end up urinating a lot instead of actually losing weight. Instead, she says to opt for supplements that are tailored to your individual diet. "There is no one-size-fits-all approach when it comes to supplements. The truth is, a well-rounded diet should all render supplements useless; however, they can be used to help jump-start a new diet regime," she notes.
"A well-rounded diet should make protein, fiber, and fruits & vegetables a priority, so supplements such as protein, fiber, and green powders may be a good way to ensure they are making their way into a diet." Talking to your doctor about your specific needs is the best way to go!
5. Downsides to Protein Powder for Weight Loss
One doctor on TikTok, known as @pcos.thyroid.weight.loss, argues protein powder may not be the best choice for weight loss. In fact, he thinks it could hinder weight loss.
“One of the worst supplements for weight loss is actually protein powder.” He explains that “protein powder doesn’t have any fiber, and usually you’re taking it in between your meals.”
Additionally, consuming protein powder at certain times can impact hormone levels: “You are unnecessarily spiking up your insulin, which is a hormone that stops fat loss,” he warns.
Protein powder typically contains very little fiber, if any at all. Fiber is crucial for weight loss as it helps in feeling full, controls appetite, and allows for smoother digestion.
6. Apple Cider Vinegar Gummies
Angie Asche, MS, RD, CSSD, sports dietitian, and owner of Eleat Sports Nutrition, told Eat This, Not That!, "Apple Cider Vinegar (ACV) gummies claim to 'reduce appetite, support gut health, and bolster immunity,' but don't actually have any evidence to support those claims." "This is a perfect example of supplement companies' cherry-picking limited studies on one of the ingredients used in their product and claiming their product must do the same."
She says there are many questions you should ask yourself before taking such gummies, like “how much apple cider vinegar are you actually getting in those gummies? What is the absorption rate? Do they have any clinical trials to back these claims? What about their third-party testing to verify that what's on the label is what's actually in the product?"
Instead, she believes people are better off using ACV to make their own salad dressing or eating apples because they’re so rich in fiber.