It seems there’s a supplement on the market promising to do just about anything these days, from melting fat to improving sleep. And in some cases, these products can deliver on those promises. However, it’s always important to take your supplements with a grain of salt; not only can they oftentimes lead to dangerous side effects if you’re not careful, but they’re also frequently ineffective. In fact, there are several options that health experts agree you’re better off leaving on the shelf than spending your money on.
To learn about a few supplements that are unlikely to provide the results they promise, we spoke to experts Lisa Richards, nutritionist and creator of the Candida Diet; Mary Sabat, dietitian; and Catherine Gervacio, nutritionist-dietitian. They told us that colon cleansers, garlic supplements, and chromium picolinate are oftentimes ineffective—and therefore not worth your money. Learn more below.
1. Colon Cleansers
If you're trying to improve your gut health, you might think that using a "colon cleanser" is a good idea. However, Gervacio warns that these supplements are likely ineffective.
"They claim to detoxify the colon and promote regular bowel movements," she says. "However, there is limited scientific evidence to support their effectiveness."
Luckily, there are alternative measures you can take. As it turns out, your body is pretty good at cleansing itself as long as you maintain a balanced diet. "It's better to focus on a high-fiber diet, stay hydrated, and engage in regular physical activity to support healthy digestion," Gervacio says. Got it!
2. Garlic supplements
There are many supplements out there that claim to promote a healthier heart. While there are plenty of ways to keep your cardiovascular health in good shape, including adding the right nutrients to your diet, Sabat says that garlic supplements are one option you may not want to waste your money on.
"Garlic has been traditionally associated with cardiovascular benefits, such as lowering blood pressure and reducing cholesterol levels," she notes. "However, the evidence supporting these claims is inconsistent and generally weak. While some small studies suggest potential benefits, larger and more rigorous studies have failed to demonstrate significant effects of garlic supplements on heart health."
Instead, she recommends adding more heart-healthy foods to your plate—which could include fresh garlic. "Incorporating fresh garlic into your diet might provide additional flavor and potential health benefits, but relying solely on supplements may not be effective," she concludes.
3. Chromium picolinate
We all want to take the easiest way out in when it comes to weight loss, so hearing that taking any supplement could be one way to shed pounds fast may excite you. Unfortunately, though, many weight loss products are scams. According to Richards, chromium picolinate, in particular, may not help at all.
"Chromium picolinate is a mineral supplement that is often marketed as a weight loss aid, but there is little evidence to support this claim," she says. "Chromium is an essential mineral that plays a role in regulating blood sugar levels and insulin sensitivity, but it is not known to have any significant impact on weight loss."
She goes on to point out that "while some studies have suggested that chromium supplementation may improve insulin sensitivity and glucose metabolism, the effects on weight loss are not conclusive."
And if the ineffectiveness wasn't reason enough to save your money, Richards warns that "some studies have found that chromium picolinate supplements may have potential side effects, including digestive issues, headaches, and skin irritation." Yikes!
"Given the lack of evidence to support the effectiveness of chromium picolinate for weight loss, it is generally considered a useless supplement in this context," Richards says. "Those seeking to achieve weight loss should focus on a healthy diet and exercise regimen, rather than relying on unproven supplements."
The bottom line
It's always important to educate yourself on the potential downsides of any supplement or medication before you start taking it. Sometimes, the biggest downside to consider is simply the fact that you may be wasting your money. Remember that the best way to stay healthy is to get essential nutrients directly from your diet. While some supplements may be a good way to fill in any gaps, avoiding the ones listed above is likely in your best interest.
