Nearly 80% of Americans incorporate daily supplements into their routine, seeking relief from various ailments such as stress, brittle bones, and insomnia. However, the question remains: do these “superpills” actually deliver the promised benefits or are Americans wasting their money? According to nutritionists, many supplements do not possess sufficient evidence to support their claims.
To shed light on this topic, DailyMail.com conducted research on the five most popular supplements, based on Google searches and compiled by Total Shape, an online fitness resource center. The aim was to determine which supplements are effective and which may leave users disappointed.
Ashwagandha, a plant that recently gained popularity on TikTok, has been touted as a remedy for stress, anxiety, sleep issues, and menopause symptoms. It is taken as a pill containing ground up roots and is believed to contain compounds called withanolides, which have anti-inflammatory properties. Some experts also suggest that it can suppress the release of dopamine in the brain, reducing stress. A 2022 meta-analysis of 12 studies and 1,000 people found a potential link between ashwagandha supplementation and reduced stress. However, the National Center for Complementary and Integrative Health (NCCIH) states that while the supplement “may be effective” for relieving stress, more research is needed. The NCCIH also cautions that there is limited evidence to support claims of ashwagandha’s ability to boost testosterone, improve sperm quality, enhance brain health, aid athletic performance, or help with health conditions like asthma, diabetes, and menopause. While the supplement is generally safe, it should not be taken routinely due to potential side effects such as diarrhea and vomiting. Individuals with thyroid issues, autoimmune disorders, or who are pregnant should avoid it.
Creatine, a popular supplement among gym-goers, is known for its ability to enhance energy and improve muscle recovery. It has been shown to help people increase strength and build muscle faster, especially in healthy young individuals, according to a 2022 meta-analysis of 12 studies. Limited evidence also suggests that creatine may benefit brain function in older adults, although more research is needed to confirm this. While one study involving 30 participants showed significant improvements in brain function after one week of creatine supplementation, the sample size was too small to draw definitive conclusions.
Magnesium, touted as a “super-pill” that can aid with muscle pain, migraines, and low energy, is naturally found in foods like spinach, nuts, salmon, and beef. Experts argue that individuals with a balanced diet should obtain sufficient magnesium from food sources and do not need additional supplementation. However, some people still take magnesium supplements to prevent deficiency and reap the alleged health benefits. While magnesium supplementation may help athletes battle muscle cramps, as it is used by muscles to contract and a deficiency can lead to cramps, evidence for its efficacy is mixed. Studies involving pregnant women support the claim that magnesium can help prevent leg cramps, but research in older adults has not found the same evidence. Overall, scientists have deemed magnesium supplements safe to use.
Melatonin, a supplement taken by one in four American adults to aid with sleep, claims to promote feelings of sleepiness and shorten the time it takes to fall and stay asleep. However, the National Center for Complementary and Integrative Health states that there is insufficient strong evidence to support these claims. While melatonin supplements are absorbed into the bloodstream within 30 minutes and reach the brain, only a fraction of the melatonin in the pill actually reaches the organ. Furthermore, long-term use of melatonin supplements has been associated with a potential increased risk of dementia.
Vitamin D gained popularity during the COVID-19 pandemic, with claims that it could protect against infection and strengthen bones. However, major studies have not found a link between vitamin D supplementation and bone strength in healthy middle-aged and older adults. In fact, some scientists have suggested that excessive vitamin D intake may actually reduce bone density. Limited evidence also supports claims that vitamin D protects against COVID-19.
In conclusion, determining the efficacy of supplements can be challenging. The available evidence often lacks consensus, with conflicting results and limited research. It is crucial to approach supplementation with caution and consult with healthcare professionals before incorporating them into one’s routine.
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