While supplements are often marketed as essential for maintaining health, experts caution that not all live up to their claims—or are even necessary. Pharmacist Amina Khan and other researchers highlight three popular supplements that deserve closer scrutiny. Here’s a deeper dive, broken into eight key points, into why gummy vitamins, multivitamins, and beauty-focused supplements might not be worth your investment.
1. Gummy Vitamins: Too Sweet to Be Healthy
Gummy vitamin supplements are appealing because they’re tasty and fun to chew. However, their sweet exterior hides some troubling facts.
- Sugar Overload: Gummy vitamins often contain sugar, sugar alcohols, or citric acid, which can lead to dental issues like enamel erosion and cavities.
- Nutrient Deficiencies: Many of these supplements lack sufficient amounts of the advertised nutrients, making them less effective.
- Risk of Overdose: Their candy-like appearance can encourage overconsumption, potentially leading to vitamin toxicity.
Why Gummies Fall Short
Despite being popular, gummy vitamins come with additional risks that may outweigh their convenience.
- Unregulated Content: Unlike tablets or capsules, gummy supplements often degrade during production and storage, resulting in inconsistent dosages.
- Health Risks from Additives: Artificial dyes, fillers, and preservatives added for flavor and texture may cause digestive issues or allergic reactions.
2. General Multivitamins
Multivitamins are among the most commonly purchased supplements, but research suggests they may not provide the benefits consumers expect.
- Limited Impact on Health: Large-scale studies have found that multivitamins do not significantly reduce risks for heart disease, cancer, or cognitive decline.
- Misleading Doses: Many multivitamins contain nutrients in doses too low to be effective, especially if your diet already meets basic nutritional needs.
When Multivitamins Might Be Useful
While most people don’t benefit from multivitamins, they might be helpful in certain scenarios.
- Filling Dietary Gaps: Those with dietary restrictions or malabsorption issues may benefit from a doctor-recommended multivitamin.
- Prenatal Needs: Folic acid supplements, often included in multivitamins, are essential for women of childbearing age to prevent neural tube defects.
Read More: 8 Heart Healthy Supplements To Consider (and 2 To Avoid)
3. Hair, Skin, and Nail Supplements
Supplements promising to enhance hair, skin, and nails are another area to approach with caution.
- Ineffective Formulations: Many of these supplements don’t contain sufficient levels of critical nutrients, such as biotin or collagen, to produce noticeable results.
- Vague Marketing Claims: They often lack clear evidence for how they target specific concerns—are they for hair growth, nail strength, or skin health?
Better Alternatives for Beauty
Instead of turning to supplements, experts suggest natural ways to boost hair, skin, and nail health.
- Dietary Focus: Foods rich in omega-3 fatty acids, vitamin E, and antioxidants can deliver better results without added risks.
- Hydration: Staying well-hydrated supports overall skin and hair health, making it a no-cost alternative to supplements.
The Science Behind Supplements
Pharmacists like Khan emphasize the importance of understanding how supplements are marketed versus their actual benefits.
- Limited Regulation: Supplements are not as rigorously tested as prescription drugs, meaning their claims are not always supported by science.
- False Sense of Security: Many people rely on supplements to make up for an unhealthy diet, but they cannot replace the nutrients found in whole foods.
Expert Advice: Focus on Real Food
Instead of investing in questionable supplements, focus on building a nutrient-dense diet. Johns Hopkins researcher Larry Appel advises, “Pills are not a shortcut to better health. A healthy diet provides all the vitamins and minerals you need”.
If you’re unsure about your nutritional needs, consult with a healthcare provider or dietitian. Supplements may have their place, but for most people, a balanced diet offers all the benefits—without the added risks.
Read More: Common Supplement May Increase Risk of Heart Disease, Study Finds