Pharmacist Reveals The Three Supplements You Should Avoid And Their More Effective Alternatives

2025 is fast approaching, and New Year's resolutions are on the horizon. For many of us, a standard resolution each year is to 'be more healthy,' which often entails incorporating some dietary supplements into our routine.

But are all the fancy vitamins with their enticing packaging really as effective as they claim to be? Pharmacist Amina recently took to her TikTok to share the three supplements she would never take and the ones we should consider instead.

It turns out that many of the most popular supplements on the market are not providing the benefits for our bodies that we thought they were. So, which ones should we avoid?

Amina says the first supplements to eliminate should be our beloved gummies, explaining, "These are basically just sugar pills; you might as well just go and have a sweet," she said. "They are packed with sugar and filler ingredients."

Another concern with gummies is that they tend to be very easy to overconsume, which can lead to mineral toxicity in more extreme cases. "Some of these gummies don't even contain enough nutrients to have any effect on you," Amina said.

Next on Amina's list of supplements to avoid are multivitamins. She states that while a multivitamin has "a bit of everything" in it, the doses of each nutrient aren't high enough to have a positive effect.

Last but not least on Amina's list are multivitamins for skin, hair, and nails. "What do these focus on? Hair, skin, or nails? They're not solution-focused," she said.

The most important vitamins in these are often too low to have any effect on you," Amina added. So, what supplements does Amina recommend?

"Traditional capsules and tablets are the best," she says. "If you can't swallow any of these, you can take the powder out of the capsule or crush the tablet and mix it with food or drink."

Amina suggests that if we want actual results, we should be taking solution-focused supplements. "It's best to focus on ingredients that address the actual issue," she advises.

If you find it hard to swallow tablets, or if you have fussy children, liquid supplements or sprays are a great option. Amina has all the bases covered!

For many of us, a standard resolution each year is to 'be more healthy,' which often entails incorporating some dietary supplements into our routine.

Getty Stock Images/Tang Ming Tung

But are all the fancy vitamins with their enticing packaging really as effective as they claim to be?

Getty Stock Images/Fiordaliso

Pharmacist Amina recently took to her TikTok to share the three supplements she would never take and the ones we should consider instead.

TikTok/aminathepharmacist

Understanding Supplement Efficacy

Pharmacists like Steve D. PhD emphasize that not all supplements are created equal. Many dietary supplements are marketed with bold claims but lack substantial scientific backing. For instance, he highlights that many multivitamins may simply serve as expensive urine, providing little to no benefit.

Instead, focusing on a balanced diet rich in whole foods can offer the nutrients our bodies require. Steve suggests that before incorporating any supplement, consumers should seek guidance from a healthcare professional to evaluate their individual needs.

Practical Alternatives to Supplements

Instead of resorting to supplements, a more effective strategy involves dietary modifications. Nutrition experts like Dr. T. Colin Campbell advocate for a whole-food, plant-based diet, which can provide essential nutrients naturally. For example, leafy greens and fruits are excellent sources of vitamins and minerals without the additives found in many supplements.

Dr. Campbell suggests keeping a food diary to identify gaps in your diet and consider food-based alternatives before purchasing supplements. This proactive approach can lead to improved health outcomes and better nutrient absorption.

Amina says the first supplements to eliminate should be our beloved gummies.

TikTok/aminathepharmacist

Next on Amina's list of supplements to avoid are multivitamins.

TikTok/aminathepharmacist

Last but not least on Amina's list are multivitamins for skin, hair, and nails.

TikTok/aminathepharmacist

The debate over supplement safety and efficacy is ongoing. Health experts like Dr. Joel Kahn, a cardiologist, frequently warn against indiscriminate supplement use. He notes that some may interact negatively with medications or exacerbate existing conditions.

Instead of relying on supplements, Dr. Kahn recommends lifestyle changes such as increased physical activity, stress management, and a plant-based diet. This holistic approach not only enhances well-being but also reduces the need for unnecessary supplements.

What are your thoughts on Amina's advice? Do you currently take any of the supplements she recommends (or doesn't), and do you find them to be helpful (or unhelpful)?

As always, we would love to hear your opinions on this story. You can share your thoughts with us in the comment section.

Solutions & Coping Strategies

In summary, while some dietary supplements can be beneficial, many others may not provide the promised results. As highlighted by experts like Pharmacist Steve and Dr. T. Colin Campbell, focusing on a balanced diet and informed lifestyle choices often yields better health outcomes. Consulting with healthcare professionals before starting any supplement regimen is crucial, as they can offer personalized advice based on individual health needs.

Ultimately, making conscious dietary choices can lead to a healthier lifestyle and reduce reliance on potentially ineffective supplements.