Supplements are everywhere these days, promising everything from better energy to rapid weight loss and improved brain function. But the truth is, not all supplements live up to the hype. In fact, many of them are little more than clever marketing—offering minimal to no real health benefits and draining your wallet in the process. With so many options on the shelves, it’s important to know which ones are worth your money and which are nothing more than a waste.
Jamie (yourpharmacistjamie), a pharmacist, recently shared the two supplements she thinks are totally “worthless” and could even lead to health issues such as kidney stones. According to her, calcium and multivitamins are the ones to avoid. Read on to learn more.
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1. Calcium
Calcium supplements are often marketed as essential for bone health, but for many people, they may be unnecessary—or even potentially harmful.
“There is no evidence that calcium supplementation will go into the bones, which is where we want it. There is some evidence that indicates that calcium supplementation can deposit in the blood vessels and lead to kidney stones," Jamie warns. "What’s scary is that it’s estimated that 43% of Americans take calcium supplements, and many people do this without a doctor’s supervision. Sometimes calcium supplementation is warranted, like if you’re taking a bisphosphonate, but your doctor is the one who should determine that for you and help guide you safely in the supplemental process.”
In conclusion, it's best to get your calcium through food, which can include things such as tofu, oranges, chickpeas, spinach, tahini, and leafy greens, “where it's well absorbed and doesn’t deposit so much in your blood vessels.”
2. Multivitamins
Many multivitamins contain nutrients in forms that the body doesn’t absorb well, meaning you’re not actually getting the benefits listed on the label.
“We have a vast collection of high-quality studies that have failed to show a positive impact from multivitamins for most people. The exception is those over the age of 65 or people who have malabsorption issues. Multivitamins are generally poorly absorbed and usually contain conflicting ingredients like magnesium, calcium, and zinc that interfere with each other's absorption," Jamie reveals.
Again, it's much better to get these nutrients from various foods or, as Jamie says, “to have a specific targeted supplement or vitamin regimen based on your deficiencies and particular needs.”
