Nutritionist reveals which supplements to avoid and which ones to take

Collagen

Collagen supplements are often promoted as the secret to youthful, glowing skin. In reality, once consumed, collagen is broken down into amino acids just like any other protein, and the body cannot directly channel collagen to the skin. What truly supports collagen synthesis is a protein-rich diet combined with vitamin C, which together provide the essential building blocks and cofactors for the body’s natural production of collagen. Expensive collagen powders rarely offer benefits superior to what a wholesome diet already provides.

Fat Burners

“Fat burner” pills typically contain ingredients such as caffeine, green tea extract, or capsaicin. While these may cause a slight, temporary increase in metabolic rate, the effect is minimal and unsustainable. Long-term fat loss is possible only through a calorie deficit, achieved with a balanced diet and consistent physical activity—no pill can bypass this fundamental principle of physiology.

NAD

Nicotinamide adenine dinucleotide (NAD⁺) plays a critical role in energy production and cell repair, which is why NAD⁺ boosters are marketed as anti-aging supplements. However, the body naturally synthesizes NAD⁺ from niacin, readily available in peanuts, legumes, fish, meat, and whole grains. Current human trials show inconclusive long-term benefits of supplementation, making a nutrient-rich diet the more practical and cost-effective choice.

Detox teas and juices

The concept of “detoxing” with teas or juice cleanses is misleading. The body already possesses a highly effective detoxification system—primarily the liver and kidneys. Instead of restrictive cleanses, simply prioritizing high-fiber fruits and vegetables, adequate hydration, and reducing processed foods supports natural detox pathways more effectively and sustainably.

Supplements you should avoid (Source: Freepik)

Probiotics

Gut microbiota indeed influences metabolism, but claims that probiotics alone lead to weight loss are overstated. Most commercial probiotic supplements contain limited strains, and their effectiveness varies among individuals. A fiber-rich diet with natural fermented foods such as curd, idli, dosa, kefir, or sauerkraut is a proven way to nurture a healthy gut without relying on expensive capsules.

In summary, while supplements may be useful in specific deficiency states, for the average healthy individual, most of these marketed products are unnecessary, overpriced, and often less effective than simple dietary and lifestyle choices. The foundation of good health continues to be a balanced diet, regular exercise, quality sleep, and stress management all of which science consistently supports.

Here are some supplements you should add to your diet instead:

Indianexpress.com spoke to Basavaraj S Kumbar, Consultant- Internal Medicine, Aster Whitefield Hospital, Bengaluru, to find out the 5 best vitamin supplements that promise good health and a long life:

1. Vitamin D

Vitamin D is very important for bone growth, the immune system, and mood. It is one of the most common vitamins that people are deficient in, usually due to a lack of sun exposure. It assists with the absorption of calcium and prevents osteoporosis as well.

2. Vitamin C

It is an excellent antioxidant that improves immunity, enhances collagen synthesis, and speeds up wound healing. Vitamin C also helps in maintaining healthy skin and protects cells from free radical damage.

3. Vitamin B12

It assists in preserving nerve function, red blood cell production and helps provide energy. Vitamin B12 deficiency can cause weakness, fatigue, and sometimes even neurological diseases, particularly in vegetarians and older people.

4. Omega-3 Fatty Acids (Fish Oil)

Omega-3 promotes heart health and brain function and minimizes inflammation. It also supports healthy joints and may reduce the risk of chronic conditions such as heart disease.

5. Magnesium

It helps with the body’s muscle function, relaxation, sleep, and bone health. Magnesium also aids in reducing stress, regulating blood sugar levels and preventing migraines.