The effectiveness of a supplement can depend on many factors, including the quality and purity of the supplement, the dose and duration of supplementation, and the individual’s overall health status and genetics. Some supplements may work by providing essential nutrients that the body needs to function properly, while others may work by altering biochemical pathways in the body or providing antioxidant protection.
How to determine if a supplement works
In order to determine whether a supplement is effective, clinical studies can be conducted to evaluate its safety and efficacy. In a randomized, placebo-controlled clinical trial, a group of participants is randomly assigned to receive either the supplement or a placebo (a substance that looks like the supplement but has no active ingredient). The study is designed to be double-blind, meaning that neither the participants nor the researchers know which group is receiving the supplement or the placebo.
During the trial, the participants are monitored for a set period of time, and various health outcomes are measured and compared between the two groups. If the group receiving the supplement shows a significant improvement in the measured outcomes compared to the placebo group, it may be concluded that the supplement is effective for that particular condition.
It’s important to note that not all studies are created equal, and some studies may have limitations that affect their validity and generalizability. Additionally, the results of a single study may not be enough to draw firm conclusions about the effectiveness of a supplement, and more research may be needed to confirm the findings.
Supplements that have not been proven to work
Some supplements have not been proven to work, which does not mean that they are not effective or that they are a waste of money. instead, there is just lacking evidence for them to be effective.
Extraordinary claims require extraordinary evidence and often any evidence of a supplement working is missing, however, it does not mean that they do nothing beneficial to the body, as the mechanisms of action of some enzyme or molecule may not be evident.
- Beta-carotene: Beta-carotene is an antioxidant that can be converted into vitamin A in the body. It has been marketed as a supplement for reducing the risk of cancer and heart disease, as well as improving skin health. However, studies have not found any significant benefits for these claims, and some studies have even found that high-dose beta-carotene supplements may increase the risk of lung cancer in smokers.
- Vitamin E: Vitamin E is an antioxidant that has been marketed for reducing the risk of cardiovascular disease, cancer, and other chronic conditions. However, studies have not found any significant benefits for these claims, and some studies have even suggested that high-dose vitamin E supplements may increase the risk of prostate cancer.
- Vitamin C: Vitamin C is an antioxidant that plays a role in immune function and has been marketed for reducing the risk of colds, flu, and other infections, as well as improving skin health. However, studies have not found any significant benefits for these claims, and while some studies have suggested that high-dose vitamin C supplements may reduce the duration of the common cold, the overall evidence is not strong.
- Coenzyme Q10 (CoQ10): CoQ10 is involved in energy production and has antioxidant properties. It has been marketed as a supplement for improving heart health, reducing the risk of cancer, and improving exercise performance. However, studies have not found any significant benefits for these claims, and more research is needed to determine whether CoQ10 supplements are effective.
- Glucosamine and chondroitin: These supplements are often marketed for joint health and have been claimed to reduce joint pain, improve mobility, and slow the progression of osteoarthritis. However, the evidence for their effectiveness is mixed, and while some studies have suggested that they may provide modest benefits for people with osteoarthritis, other studies have found no significant effects.
- Ginkgo biloba: Ginkgo biloba supplements are often marketed for memory and cognitive function and have been claimed to improve brain function, reduce symptoms of dementia, and improve circulation. However, the evidence for their effectiveness is mixed, and while some studies have suggested that ginkgo may have modest benefits for improving memory and reducing symptoms of dementia, other studies have found no significant effects.
- St. John’s Wort: St. John’s Wort is often used as a natural remedy for depression and has been marketed as a supplement for improving mood and reducing symptoms of depression. However, the evidence for its effectiveness is mixed, and while some studies have suggested that it may be as effective as antidepressant medications for mild to moderate depression, other studies have found no significant effects.
- Saw palmetto: Saw palmetto supplements are often marketed for prostate health and have been claimed to reduce symptoms of benign prostatic hyperplasia (BPH), a condition that causes urinary problems in men. However, the evidence for their effectiveness is mixed, and while some studies have suggested that saw palmetto may provide modest benefits for reducing BPH symptoms, other studies have found no significant effects.
- Echinacea: Echinacea supplements are often marketed for immune support and have been claimed to reduce the duration and severity of colds and other infections. However, the evidence for their effectiveness is mixed, and while some studies have suggested that echinacea may have modest benefits for reducing cold symptoms, other studies have found no significant effects.
- Garlic: Garlic supplements have been marketed for reducing the risk of heart disease, cancer, and other chronic conditions, as well as improving immune function. However, the evidence for their effectiveness is mixed, and while some studies have suggested that garlic may have modest benefits for reducing blood pressure and improving cholesterol levels, other studies have found no significant effects.
- Milk thistle: Milk thistle supplements are often marketed for liver health and have been claimed to improve liver function and protect against liver damage. However, the evidence for their effectiveness is mixed, and while some studies have suggested that milk thistle may have modest benefits for improving liver function in people with certain liver diseases, other studies have found no significant effects.
- Black cohosh: Black cohosh supplements are often marketed for menopause symptoms and have been claimed to reduce hot flashes, mood swings, and other symptoms of menopause. However, the evidence for their effectiveness is mixed, and while some studies have suggested that black cohosh may provide modest benefits for reducing hot flashes and other menopause symptoms, other studies have found no significant effects.
- Red yeast rice: Red yeast rice supplements contain a compound that is similar to a statin drug and have been marketed for reducing cholesterol levels and improving heart health. However, the evidence for their effectiveness is mixed, and while some studies have suggested that red yeast rice may provide modest benefits for reducing cholesterol levels, other studies have found no significant effects.
- Melatonin: Melatonin supplements are often used for sleep problems and have been claimed to improve sleep quality and reduce the time it takes to fall asleep. However, the evidence for their effectiveness is mixed, and while some studies have suggested that melatonin may provide modest benefits for improving sleep in certain populations, other studies have found no significant effects.
- DHEA: DHEA supplements are often marketed for improving age-related declines in hormone levels and have been claimed to improve muscle mass, bone density, and overall energy levels. However, the evidence for their effectiveness is mixed, and while some studies have suggested that DHEA may provide modest benefits for improving some aspects of aging, other studies have found no significant effects.
It’s important to note that while these supplements may not have strong scientific evidence to support their claims, individual results may vary, and some people may still find them helpful. It’s always recommended to consult with a healthcare professional before starting any new supplement regimen.
it’s important to approach supplements with a critical eye and to rely on high-quality, well-designed studies to guide decisions about their use. It’s always recommended to consult with a healthcare professional before starting any new supplement regimen.