9 Daily Supplements That May Be Overhyped

More than 70% of Americans take at least one dietary supplement daily. Despite the hype, many of these supplements have little proven benefit and are associated with significant risks.

1. Multivitamins

• Consuming recommended amounts of vitamins and minerals daily helps your body function at its best, but most people get all the vitamins they need from a balanced diet.
• People with a normal level of vitamins and minerals are unlikely to experience health benefits from taking a daily multivitamin.
• If you already get enough vitamins from your diet, taking multivitamins increases the risk of side effects such as bone fractures from too much vitamin A or blurry vision from too much vitamin E.

2. Probiotics

• Probiotics are live organisms that have been shown to improve health in specific populations, such as people who experience diarrhea while taking antibiotics.
• There’s no compelling reason, though, for most healthy adults to take a daily probiotic.
• While probiotics can help prevent respiratory and urinary tract infections, they may also cause serious infections, including sepsis and endocarditis.
• In addition, probiotics can worsen autoimmune disorders and cause allergic reactions.

3. Ashwagandha

• Ashwagandha is an herbal adaptogen, a plant that purportedly helps your body adapt to stress.
• Limited evidence suggests it can improve sleep and lower anxiety.
• Before you try it, keep in mind that ashwagandha has only been studied for up to three months at a time, so it’s not clear whether long-term use is safe.
• Ashwagandha may cause liver toxicity and increased testosterone levels. It is not recommended during pregnancy or in men with prostate cancer.

4. Biotin

• Biotin (vitamin B7) is marketed as a supplement to maximize hair growth, but there is very little evidence that it actually helps for this use.
• People with low biotin levels or certain conditions associated with hair loss may benefit from taking biotin supplements for hair growth.
• Still, adults with normal biotin levels are unlikely to see improvements in their hair.

5. Fish Oil

• About 20% of American adults aged 60 or older take fish oil for heart protection. However, at over-the-counter (OTC) dosages, these supplements have not been proven to benefit the heart or overall health.
• High doses of fish oil (more than 2 grams per day) can lower triglycerides in patients with high baseline levels.
• Still, these doses may also increase the risk of abnormal heart rhythm (atrial fibrillation).

6. Creatine

• Creatine is a popular supplement among athletes seeking muscle gains and performance boosts.
• If you are considering adding creatine to improve muscle strength, know that it works best for specific populations, namely, young, healthy athletes.
• Males who take creatine are more likely to increase muscle strength than females.
• More research is needed to determine if creatine supplements benefit older adults or people with muscular disease.

7. CBD

• Cannabidiol (CBD) is a compound from the cannabis plant that does not produce a “high.”
• Many people who take CBD regularly use it for anxiety, depression, or general health perks, either by prescription or over-the-counter use. However, there is not enough evidence to recommend the supplement for these uses.
• Furthermore, an analysis of 202 CBD products in the U.S. showed that 75% of the products contained CBD concentrations that differed from those stated on their labels.
• Some products on the market contain pesticides and heavy metals (ie, lead, arsenic, and mercury), which are harmful even in small amounts.

8. Magnesium

• The mineral magnesium is heavily promoted to improve sleep and reduce anxiety, but expect modest benefits, not a magic bullet.
• Magnesium is most likely to help people with low baseline magnesium levels.
• Consuming too much magnesium may cause side effects, including diarrhea, nausea, stomach pain, vomiting, and heart problems.

9. Taurine

• Taurine is an amino acid with antioxidant properties, meaning it protects cells in the body from stress.
• Taurine has been shown to extend the lifespan of mice, but there’s not enough research to determine whether it has anti-aging benefits in humans.
• The supplement works best when taken as part of a healthy diet and in addition to exercise.