Walk down the supplement aisle and you’ll find a pill, powder or gummy for everything from low energy to thinning hair.
But before you make these products part of your routine (and your budget), it’s worth asking whether they’re delivering on their promises.
“Supplements can be helpful when someone has a specific deficiency, medical condition or dietary need,” says Alessandra Cortina, APRN, a primary care provider with Hartford HealthCare Medical Group. “But many people take them because of marketing, not because their body actually needs them.”
Before you add another bottle to your cabinet, here are some popular supplements that may not be living up to their claims.
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1. Multivitamins
Multivitamins can be helpful for some people, but if you’re generally healthy and eating a variety of foods, a daily multivitamin may not make a huge difference.
“Multivitamins are not a substitute for a balanced diet,” Cortina says. “They can help fill certain gaps, but they won’t undo an eating pattern that’s missing fruits, vegetables, protein, fiber and whole grains.”
That doesn’t mean multivitamins are always bad. It just means they may not be necessary for everyone.
And because different multivitamins contain different ingredients and doses, it’s worth asking your doctor what you actually need before taking one every day.
> Related: Should You Take a Multivitamin? Here’s What an Expert Says
2. Detox teas or cleanses
Your body already has a built-in detox system called your liver, kidneys, lungs, digestive system and skin.
So when a tea, juice cleanse or supplement promises to “flush toxins,” it’s worth being skeptical.
“Detox products often sound appealing because they promise a quick reset,” Cortina says. “But your body is already designed to process and remove waste. You don’t need an expensive cleanse to make that happen.”
Some detox products may also contain laxatives, diuretics or stimulants, which can lead to dehydration, cramping, diarrhea or electrolyte problems, especially if you use them often.
If you want to support your body’s natural detox process, focus on the basics: water, fiber-rich foods, regular meals, movement and sleep.
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3. Hair, skin and nail gummies
These supplements promise thicker hair, stronger nails and glowing skin. But unless you’re actually low in a nutrient like biotin, iron, zinc or vitamin D, they may not do much.
“Hair, skin and nail supplements are often marketed as beauty shortcuts,” Cortina says. “But hair thinning, brittle nails or skin changes can have many causes, including stress, hormones, thyroid problems, low iron or other medical issues.”
That;s one reason it’s worth talking with your doctor when you notice a significant change rather than assuming you need another supplement.
High doses of these nutrients aren’t always harmless either. Some supplements contain high doses of biotin, which can interfere with certain lab tests. Others include multiple vitamins and minerals you may already be getting elsewhere.
> Related: The Pros and Cons of Adult Gummy Vitamins
4. High-dose vitamin C
Your body needs vitamin C for immune function, wound healing and healthy skin. But more isn’t always better.
“Vitamin C supports your immune system, but taking very high doses does not guarantee you won’t get sick,” Cortina says. “For most people, food sources like citrus fruits, strawberries, peppers and broccoli are a better place to start.”
Vitamin C supplements may slightly shorten how long a cold lasts for some people, but they’re not a magic shield. And in high doses, they can also cause stomach upset, diarrhea or other side effects.
Instead of loading up after you feel a cold coming on, try eating more vitamin C-rich foods like oranges, kiwi, bell peppers, Brussels sprouts, tomatoes and berries.
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5. “Immune boosting” blends
The supplement aisle is full of products that promise to “boost” your immune system.
But your immune system is complicated and needs a lot more than a blend of vitamins and herbs.
“Immune health depends on many factors, including sleep, nutrition, stress, vaccines, movement and chronic health conditions,” Cortina says. “A supplement blend cannot replace those basics.”
These products may contain things like vitamin C, zinc, elderberry, echinacea, herbs, mushrooms, probiotics and more in a single serving.
The longer the ingredient list, the harder it can be to know what you’re getting.
If you’re already taking other vitamins or medications, be sure to check with your doctor or pharmacist before adding an immune blend.
> Related: 7 Natural Ways to Boost Your Immune System
6. Apple cider vinegar supplements
Apple cider vinegar has been promoted for everything from weight loss to blood sugar support to digestion.
But apple cider vinegar gummies or capsules are not a guaranteed shortcut.
“Apple cider vinegar supplements are often marketed with big claims,” Cortina says. “But the evidence is limited, and they should not be used as a replacement for medical care, balanced meals or prescribed medications.”
They can also cause side effects for some people.
Apple cider vinegar can irritate your stomach, worsen reflux or affect tooth enamel if taken as a liquid. Supplements can vary in strength and quality, making it hard to know exactly what you’re getting.
If you like using vinegar in salad dressing or cooking, that’s fine. But you probably don’t need to buy it in gummy form.
> Related: What Can (and Can’t) Apple Cider Vinegar Help With?
Know what you’re taking and why
Supplements aren’t automatically good or bad, but they should have a purpose.
“Before starting a supplement, it’s worth asking: What am I taking this for? Do I actually need it? Could it interact with my medications? And is there a better way to address the problem?”
