In the fast-paced, busy life of today, most people do not get much time to take care of themselves. And so, there come dietary supplements-pills or powders that are packed with essential nutrients to fill in gaps that your diet may not be able to provide.
Dietary supplements help support your overall health and manage specific conditions. However, according to experts, a few supplements are marketed way too well and are just a “waste of money”, as they do not do much for your health.
Dr Nandita Iyer, a Bangalore-based health coach and nutritionist, has listed five such supplements, which are highly popular among youngsters but do not have many benefits.
Collagen for skin
Collagen is a type of protein that is the main building block for your skin, muscles, bones, tendons, and ligaments and other connective tissues. While it is found in your organs, blood vessels, and intestinal lining, many people take it in the form of supplements for an extra boost. However, according to Dr Iyer, collagen supplements should be totally avoided since ingested collagen does not benefit you at all. “Your gut breaks down collagen into amino acids. It doesn’t travel straight to your face,” she said on Instagram.
Dr Iyer said that instead of supplements, it is important to focus on a nutrient-rich diet and a healthy lifestyle, which includes sufficient protein and vitamin C, as a proven way to support natural collagen production.
Fat burners
Most social media advertisements today include promoting and marketing of fat burners, which claim to help you suppress appetite, boost metabolism, and thereby help in weight loss and management. However, according to Dr Nandita, they are nothing more than marketing gimmicks. “Mostly caffeine with clever marketing and packaging. There’s no lasting fat loss without diet changes.”
NAD/NMN
The molecule nicotinamide adenine dinucleotide – also known as NAD or NAD+ – is getting a lot of attention these days. NAD is among the best compounds, known for its metabolic and anti-ageing properties. According to experts, NAD restores healthy cell functioning and promotes recovery for both physical and mental health conditions.
NAD has two important roles: to help proteins regulate the functions in your cells and to turn nutrients into energy. However, supplementing it with the help of boosters is not advisable.
“NAD+ plus boosters like NMN in animals improve mitochondrial health; in humans, results are modest, and research is still early. Companies sell anti-ageing creams without proving they work,” said Dr Nandita.
According to experts, regular exercise is one of the most effective ways to increase NAD+ levels naturally. Workouts, especially high-intensity interval training, or HIIT, and resistance training, help stimulate mitochondrial activity, leading to higher NAD+ production.
Detox teas and juice cleanses
Social media is packed with detox programmes that are promoted to the health-conscious youngsters. According to experts, these are procedures aimed at eliminating toxins that are responsible for a variety of symptoms, including headache, bloating, joint pain, fatigue, and depression. But Dr Iyer says detox juice cleanses and teas are nothing more than fancy ads that only make you spend money.
“Your liver and kidneys detox you 27×7. These just make for expensive bathroom breaks. Yet they can be marketed as cleansing in India,” she said.
Experts say long-term detoxes – more than a week – can cause various nutrient deficiencies, fatigue, electrolyte imbalances, low blood sugar, and mood changes.
Probiotic blends
According to Dr Iyer, most prebiotic blends are a waste of money because they are not proven effective for healthy people. “Some probiotics help with gut issues, but most of these brands don’t have strong human trials behind their claims. Loose regulations mean this market is booming with bottled prices everywhere between Rs 500 and Rs 5000, or even more. Marketing often beats science when it comes to these supplements,” she said.
Dr Iyer says the benefits of these expensive blends can be achieved through a balanced diet, which includes fibre-rich fruits, vegetables, and whole grains as the best way to support a healthy gut microbiome and potentially increase bacterial diversity.