In today’s wellness world, supplements get a lot of buzz—and there are a lot of them out there. While there are many cases in which supplements can help improve your health and add essential nutrients to your diet, however, there are also many cases in which they could ultimately be a waste of money. That’s because many out there may be virtually useless.
To shed some light on a few supplements on the market that may not be worth your money, we consulted health experts Lisa Richards, nutritionist and creator of the Candida Diet; Mary Sabat, dietitian; and Catherine Gervacio, nutritionist-dietitian. They told us that there is limited evidence to support the benefits of colon cleansers, garlic supplements, and chromium picolinate. Learn more about why you may want to think twice before adding these to your cart below.
1. 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."
2. 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!
3. 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.
Bottom line
When choosing supplements, ample research is crucial. In addition to the fact that many options out there could ultimately be ineffective, it's also important to keep in mind that some can come with significant health risks. All in all, educating yourself and speaking to your doctor before making any changes to your supplement routine is always the best way to go.
