This story has been updated since it was originally posted on 2/3/23 to include an additional supplement
While it’s always best to get all the nutrients you need straight from your diet, sometimes supplements are a good option to fill in the gaps. For example, taking a daily probiotic is one great way to keep your gut health on track if you don’t frequently eat fermented foods. However, not all supplements are created equal, and some are much more beneficial than others. In fact, there are a few supplements that health experts say may not even be worth taking at all, including a few that have become increasingly popular in recent years.
To learn more about which supplements are best left on the shelf, we spoke to Krutika Nanavati, Registered Dietitian and Nutritionist from Clinic Spots Dr. Praveen Guntipalli, Medical Director and Owner of Sanjiva Medical. They told us that although vitamin C is an important nutrient, take it as a supplement may be virtually useless. Additionally, detox supplements could be ineffective and dangerous. Learn why below.
1. Vitamin C
You may frequently hear about the importance of Vitamin C, especially when it comes to immunity. In fact, Nanavati points out that there’s been an uptick in demand for Vitamin C products since the pandemic for this reason. And while getting enough Vitamin C in your diet is definitely important for your overall health, as it turns out, it may not be necessary or even beneficial at all to take a Vitamin C supplement.
"You don’t require mega doses of it," Nanavati tells us. "Nor does it really prevent you from common cold as per findings." In fact, she notes that "there are no proven consistent effects people can get by taking Vitamin C routinely."
One major reason you may not benefit from taking a Vitamin C supplement as much as you think you might is that it’s water soluble. "Being water soluble, excess Vitamin C gets secreted through urine," Nanavati explains. That means that if you get more than your body needs, your body will just end up flushing it out, anyway–i.e. it’s not going to supercharge your immune system. "There is no need to add it as an extra supplement," she confirms.
Additionally, the fact that most Vitamin C supplements are synthetically derived makes them "a lot different from the natural vitamin C compounds." As Nanavati notes, synthetically derived vitamins don’t absorb as well as natural varieties. Who knew?!
At the end of the day, your best option is always to ensure you’re eating vitamin C-rich foods to get all the benefits of this immune-boosting vitamin rather than buying a supplement. "It's better to eat foods rich in vitamin C like strawberries, oranges, and broccoli," Nanavati says, just to list a few.
This is the case with most other supplements, too; the best way to get all the nutrients you need is to get them directly through your diet–especially when it comes to Vitamin C.
2. Detox Supplements
Detox supplements (such as "Flat Tummy Teas" or allegedly miracle-working pills) often marketed with promises of cleansing the body and enhancing overall well-being, have faced increasing scrutiny for their questionable efficacy. The fundamental premise behind detox supplements is the notion that they can rid the body of impurities and toxins, providing a fresh start for the internal systems. However, as Dr. Guntipalli notes, this idea runs counter to the natural processes already in place within the human body.
"Detox or cleansing supplements have been heavily condemned for making dubious claims and without scientific proof to support their efficacy," he warns. "These pills frequently claim to cleanse the body of impurities, increase energy levels, and improve general health." However, "These supplements' claims are often hazy and lack substantial evidence."
Luckily, your body usually has the whole detoxification thing covered. As Dr. Guntipalli explains, "The human body already has organs that naturally detoxify the system, such as the liver and kidneys." These vital organs play a crucial role in filtering and eliminating toxins from the bloodstream.
All in all, your body is well-equipped to handle detoxification, so investing in detox supplements could ultimately be a waste of money. Instead of buying these supplements, it's best to stick to proven healthy habits, such as proper nutrition and regular exercise, which are more likely to yield tangible and sustainable benefits.
READ MORE: Combining These Supplements Is Actually So Dangerous, Doctors Say
