You DON’T Need Another Supplement! Let me de-influence you from buying more.
Hi friends. Today I'm here to do something rare on the internet:
I want to talk you OUT of buying a supplement.
Crazy... I know, I KNOW! Because everywhere you turn, someone has strong opinions and suggestions on ThE OnE sUpPLeMeNt ThAt WiLl FiX eVeRyThInG WrOnG WiTh yOu 🫠. Search anything health-related online and you will be marketed some kind of supplement within two hours and then relentlessly for the rest of your natural life (or at least until you cave and buy it).
As a personal trainer and health coach, fending off the question "Should I take this?" is basically a part-time job. Should I take this protein powder? Do I need this greens powder? Will (insert current trending supplement) make me lose weight faster while I sleep and also fix my latest situationship? I’ve heard it all and honestly I LOVE this question!!
So let me save us both some time with my hot take on this:
95%+ of supplements out there are TOTAL GARBAGE. Expensive garbage that turns into, generously speaking, very expensive pee. Yep, that's harsh!
Because in breaking news that will shock absolutely no one….this billion dollar industry does not have your best interest, or your health for that matter, in mind.
You’ve heard this right! The supplement industry is a HIGHLY unregulated and brings in $200+ billion dollar per year (globally) and is growing… exponentially.
Let's chat about what supplements are actually supposed to do, well...supplement, of course! As in, fill in nutritional gaps or support you through a specific healing process or address a deficiency. Totally valid reasons to take a supplement. BUT, they are not meant to replace real food, real sleep, or real healthy habits, no matter how confidently the label screams otherwise.
And to actually know if you have a deficiency? That requires a licensed physician, an evaluation based on your actual symptoms, and probably some bloodwork. NOT a TikTok influencer girlie-pop or an IG gym bro giving you a "sis… you're just low in iodine" diagnosis.
Also, if you’re weary of the current healthcare system, mannnnn....I get it! I'm pretty darn crunchy myself, hello, I live in Asheville 🧘♀️. Western medicine has let me down plenty of times, and I'm well aware of its limitations and its very algorithmic, business-centric approach to care. And it IS a business...and so is the supplement industry.
But here's a pattern I keep noticing: people tend to be deeply skeptical of medications and standard healthcare, yet somehow have an unlimited trust in a bottle of pills from an influencer's link in bio. That's of course overgeneralizing, but it's what I'm noticing nonetheless.
What truly blows my mind is how easily one can start their own supplement line 🤯. I could, today, pay $5,000 for some basic private-label or white-label products. As long as I slap on the magic words: "This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease". I am still legally allowed to name my product things like Heart Support, Liver Detox, Adrenal Fix, or Stop Diabetes In Its Tracks.
Read that again. That's not an accident. That's the whole freakin’ business model.
Third-party testing groups like ConsumerLab, USP, and NSF regularly check what's on the label against what's actually in the bottle. The results are... not super awesome.
They see things such as:
Missing ingredients - some products contain a fraction of the active ingredient promised.
Sketchy fillers - certain herbal supplements have tested as mostly rice flour, or in some cases, ground-up houseplants (best case scenario, if you can believe it!)
Toxic contaminants - that’s worst-case scenario, heavy metals like lead, arsenic, and cadmium, especially common in protein powders and root-based herbs like turmeric and ginseng. If taking these consistently enough, it could cause a level of toxicity build up.
Source: Consumer Reports Article
Illegal adulteration - ok that’s the worst WORST-case scenario, it’s where shady manufacturers spike products with banned substances, unlisted stimulants, or actual pharmaceutical weight-loss or erectile dysfunction drugs to make them "hit harder"...pun intended?!?!
Source: FDA Health Fraud Database
And even when a pill does contain what it claims, some are compressed so tightly they might never actually dissolve. If that’s the case, you just paid for a tiny vitamin to take a scenic tour through your digestive system and exit through the poop shoot.
Gummies aren't off the hook either, they have lower nutrient density, faster degradation, and a side of unnecessary sugar. If you're currently taking a gummy version of anything, my one ask: when it runs out, switch to a pill, gel, capsule, or liquid form (look for sugar free versions).
Another thing to note is that supplements and herbs can absolutely interact with medications or existing health conditions, and "natural" does not always mean "harmless." Here are some examples:
St. John's Wort (a popular ancient herbal remedy for mild depression) combined with SSRIs or MAOIs can trigger serotonin syndrome, which is genuinely dangerous. I’m not saying one or the other is “bad” or not helpful, I’m stating there are serious risks of combining the two.
Source: Cleveland Clinic Drug and Supplement Database (This example is for John's Worrt, but you can plug in whatever you'd like to check)
If you're on Warfarin, extra Vitamin K or fish oil can raise your bleeding risk. Something to ask the doc about!!
And my favorite adaptation to scrutinize is Ashwagandha. It is marketed like it cures everything from anxiety and gut issues to fixing your Wi-Fi connection. What most folks don’t know is that it's a nightshade, so if you have autoimmune issues (especially RA) where you avoid nightshades or follow AIP, it may actually cause inflammation or symptoms to flare. No bueno!!
Without a specific, targeted need, a supplement is either a waste of money or an actual health risk. If you are on any medications or take any supplements, it’s important to check if the ones you’re taking can interact with each other or if the new one you’re considering might be a concern.
And a word on influencers, podcast bros, and celebrities: I'd treat any supplement recommendation from an influencer, celebrity, athlete, or "podcast doctor" with the same skepticism you'd (rightly) apply to Big Pharma. These people are often paid. They are incentivized to make the sale, and none of them actually know and more of them don't care about your bloodwork.
Apply the same level of scrutiny to a guy with a ring light and a discount code as you would to the medical establishment you're already side-eyeing. I’ll say it louder for the people in the back… most of them do not have your best interest in mind!!
To be clear, I'm not at all anti-supplement. There are absolutely times when supplements, herbs, or natural remedies are warranted, appropriate, and genuinely helpful, just like there are times medication is life-saving.
My issue isn't with supplements existing, I take them! It's with the predatory marketing and sketchy manufacturing that surrounds many of them.
🚨So before buying anything, these are the 4 questions I use myself and advise my friends and clients to ask themselves 🚨:
What problem am I actually trying to solve? Sometimes the honest answer is nothing..you might have just seen 47 ads for this thing in the last week. Sometimes it's a valid reason as you're trying to address hypertension, low energy levels, etc.
Is there real, third-party evidence this product does what it claims? Creatine and magnesium, for example, have solid research behind them for specific goals and STILL might not be right for everyone. A "greens” powder?! Well data on those isn’t very sound.
Who's selling this to me, and are they getting a kickback? Does the marketing feel like it's targeting a fear or an insecurity? Does this promise to "fix" the issue without modifying anything else in your life or even knowing context of your unique situation? That's a red flag and not a coincidence, my friend.
Have I tried the food-first or lifestyle version yet? Can I get this nutrient from my diet? Could the need for more energy can actually be solved by... drumroll….sleep? (hint: it's almost always sleep!!)
A whole-food, nutrient-dense diet plus the boring and not-so-sexy basics like moving your body, getting outside, sleeping well, staying hydrated, and having healthy coping methods. Those will outperform a supplement stack every single time. But where is the money in that?!
And I know the American healthcare system is a mess, and for a lot of people, "just go get bloodwork" isn't realistic financially. If that's you, lean hard into the lifestyle modifications approach. Pick one or two healthy habits that are fully within your control and build from there. You don't need to have a perfect system that doesn’t exist, just one that fits your unique needs and lifestyle. Maybe that’s drinking enough water and getting more sleep. Please do not underestimate the power of healthy habits.
Lastly, if you do decide to take a supplement (or are reevaluating what you’re taking now), here are a few more things to consider outside of the questions I've mentioned earlier:
Look for third-party verification marks: NSF, USP, or Informed Choice
Read the allergen warnings and full ingredient list
If you're on medications, do a quick search for interactions with each listed ingredient.
Feeling extra cautious? Email or call the company and ask for an actual ingredient analysis report.
That should about do it for my rant!!
My hope is this gets you to re-think what's in your medicine cabinet or your cart that may not serve your real health needs. And if you're someone who's easily swept up by whatever supplement is trending this week, maybe run it through those four questions before you buy.
Now I want to hear from you: have you ever been swindled into buying a supplement because of something you saw online? Was it a total waste of money, or did it actually surprise you and work? Drop it in the comments, I read all of them (yes, even the ones defending your $80 mushroom coffee 😉).
If you want to see this in a video format, here’s the link to the YouTube video:
Make healthy choices!! Your Healthy Habit Helper, Maria
Comments