7 overhyped supplements you should be skeptical of (2024)

Americans spend close to $60 billion a year on powders, potions and pills that promise to boost the brain, make excess weight disappear, soothe achy joints, supply daily nutritional needs and more.

More than 7 in 10 Americans take a dietary supplement — vitamins, minerals, botanicals, amino acids and probiotics. The older people get, the more they use.

"I would always promote a healthy diet over any supplement," said clinical pharmacist Erica Godley, who counsels patients at Novant Health Agnes B. and Edward I .Weisiger Cancer Institute in Charlotte on safe and effective use of supplements.

Many, she added, are expensive and their safety, suspect.

Be aware that even though labels must list supplements' dietary ingredients and their amounts, you can't always be sure what you're getting. The U.S. Food and Drug Administration (FDA) doesn't test or approve supplements for safety or effectiveness.

And independent testing has at times yielded troubling results, Godley said. Some imported herbals have been found to contain high levels of lead, which can damage the brain and nervous system, for example. Some labels have been found to misrepresent how much of a substance the product contains.

Her advice: If you're shopping for supplements, choose those that have been tested by a third party. Examples of labels that have third-party testing include "NSF Certified" or "USP Verified."

Keep in mind, too, that supplements may interact with your medications, affect lab tests or cause problems during surgery. Always check with your doctor before changing up your daily regimen.

Godley calls these the most overrated supplements:

Multivitamins

Though they're the top-selling supplement in the U.S., multivitamins are not necessary for people whose diets include veggies, fruit, grains, dairy and proteins, she said. Some may contain more of some nutrients than your body can use – meaning you're flushing money down the toilet.

However, elderly people who have poor appetites may need a multivitamin to meet their basic nutritional needs. Multivitamins may also benefit those who have dietary restrictions or have trouble absorbing certain nutrients.

Brain-cognitive substances

Can a daily supplement keep memory sharp and support cognitive health? After combing the research, Godley said there's no proof. "None of these cognitive supplements that I've found have any real evidence to support their claims," she said.

In one case, a jury in New York state recently agreed. It found that the manufacturer of Prevagen, a supplement whose ads tout the brain benefits of an ingredient called apoaequorin, "had not substantiated any of its claims with reliable scientific evidence."

CBD

Oils, balms, gummies and other products infused with cannabidiol (CBD) are now widely sold for relief of pain, anxiety, insomnia and more. The same molecule found in marijuana, CBD is derived from hemp. It won't make you high, and it's legal in the Carolinas, but Godley doesn't recommend it.

“It’s very expensive to get a good quality CBD and to be able to find a dose that might actually be beneficial,” she said. Plus, some products have been found to contain illegal levels of THC, the chemical responsible for a marijuana “high,” which could cause a positive result on a drug scan, she warned.

That makes it extra important to look for the "NSF Certified" or "USP Verified" seal.

Food replacements

Sold as powders, capsules and gummies, juice powder supplements are no substitute for fresh fruit and vegetables, Godley said. (You’ll see some brands constantly advertised on TV.)

"They do not have the same broad range of phytonutrients that a real fruit and vegetable has," she said, "And they definitely do not have the fiber that fruits and vegetables have." They're also pricey – up to $150 for a month's supply. Her advice: Try to eat two cups of fruit and three cups of veggies a day, as dietary guidelines recommend.

Weight-loss aids

If you're looking for a supplement to help you lose weight without eating less and moving more, you'll likely be disappointed, Godley warned. Do your research. The website for one widely advertised weight-loss supplement touts results of a 2019 study. Just 16 people completed that 13-week clinical trial, and Godley emphasized, the regimen included diet and exercise. So, read the fine print.

Moral of the story: Spend your money on good food to reduce your need for dietary supplements, Godley advised.

Liver detox supplements

Milk thistle and glutathione are widely touted for their benefit in cleansing the liver of toxins and may be helpful for people who have hepatitis. But there is little evidence that other people need them, especially if their aim is simply to undo damage from eating or drinking too much, Godley said.

Proprietary Blends

Beware of products labeled "Proprietary Blend." These are unique formulations touted for a specific purpose, for example “body cleansing blend” or “keto weight loss blend.”

These products don’t specify how much of each ingredient the supplement contains. It's a way for the manufacturer to protect formulations from copycats, but it's problematic for consumers. The formulation may be stingy with a costly component – which may be the one you want most. "When you see a whole bunch of ingredients lumped together, alarm bells should go off," Godley said.