Some people spend thousands of dollars per year on useless supplements.
They buy supplements backed by zero scientific evidence, for example. Or, they take supplements when they’re already getting enough of a specific ingredient in their diet.
Today, we’re highlighting the top 6 most overrated and overhyped nutritional supplements.
Testosterone Boosters
You can find testosterone boosting supplements at bodybuilding stores, big box retailers, and even pharmacies.
Unfortunately, there’s little evidence these supplements actually raise testosterone.
Instead, many of these testosterone boosters work by increasing blood flow or sex drive, making it feel like you have higher levels of testosterone.
Meanwhile, some of the less reputable testosterone boosters contain dangerous ingredients, stimulants, and artificial chemicals that have other, less desirable effects on your body.
Instead of taking a testosterone booster, the best way to increase testosterone is by:
- Eating a balanced diet
- Limiting stress
- Exercising in moderation, including strength training
If you can do these three things, then you’ll increase testosterone more than any testosterone booster on the market.
Fat Burners
Want to lose weight without dieting or exercising? Fat burner supplements claim to be an easy and instant solution.
These fat burners all work in a similar way:
- Take one or two capsules per day
- Avoid dieting or exercising
- Lose significant weight in days or weeks
That’s it!
As you might expect, there’s little science behind most fat burner supplements. The best way to lose weight is by maintaining a healthy diet and exercise program – not by taking pills.
Fat burner supplements may contain some valuable ingredients – like caffeine, which is the world’s most popular fat burner. Studies show caffeine can induce thermogenesis, encouraging your body to burn fat.
Some fat burners also contain green tea, which is rich with an ingredient called epigallocatechin gallate (EGCG), an antioxidant linked to fat burning.
However, you don’t need an overpriced fat burner to get caffeine or green tea: just drink tea or coffee daily to enjoy similar fat burning benefits.
Metabolism Boosters
Some nutritional supplements claim to boost your metabolism.
These supplements are targeted to people who feel like they have a “slow metabolism.” You might struggle to lose weight, for example, because you have a slow metabolism.
It’s true: some people have a faster metabolism than others.
However, there’s no evidence that taking a dietary supplement can boost metabolism, increase your metabolic rate, or have a significant impact on the number of calories you burn per day.
Instead, the best and most proven way to boost metabolism is to exercise. Exercising increases the number of calories your body burns. Your body also continues to burn calories after the workout. If you want to maximize calorie burning, then exercise – don’t take a metabolism booster.
Nitric Oxide or Blood Flow Boosters
Many bodybuilders take nitric oxide boosters to raise blood flow before a workout.
These nitric oxide boosters claim to raise nitric oxide levels within your body, widening your blood vessels to improve blood flow. It gives you a better “pump” at the gym while boosting endurance.
Unfortunately, there’s little evidence that supplements can increase levels of nitric oxide in your blood.
Instead, many nitric oxide boosters contain stimulants like caffeine that trick you into thinking you have higher blood flow. You may feel better blood flow because of the stimulant, but it’s not because of higher nitric oxide levels in your body.
Instead, the best way to increase blood flow before a workout is to drink water before your workout. Staying hydrated will increase blood flow.
Garcinia Cambogia and Other Herbal Diet Pills
Garcinia cambogia has been one of the world’s most popular diet pill ingredients for the last decade. Unfortunately, there’s no evidence garcinia cambogia (and most other herbal diet pill ingredients) can help you lose weight.
The garcinia cambogia craze occurred after a single, small study linked garcinia cambogia to reduced appetite and better fat burning.
Today, supporters describe how garcinia cambogia is “rich” with natural fat burning ingredients like hydroxycitric acid (HCA). That may be true, but there’s no evidence that garcinia cambogia diet pills can block your appetite, activate fat burning, or make it easier to lose weight.
Instead, the best way to lose weight is to follow a healthy diet and exercise program. There are no herbal shortcuts to weight loss – no matter what garcinia cambogia supplement companies may try to tell you.
Collagen Supplements
Collagen is the most abundant protein in the human body, and it plays a crucial role in muscle development, joint health, and overall health and wellness.
Unfortunately, taking a collagen supplement won’t help you look 10 years younger overnight, nor will it eliminate all joint pain and wrinkles.
In fact, most collagen supplements are useless because our bodies already produce enough collagen. If you follow a healthy diet, then your body is already getting the collagen it needs. Taking a collagen supplement doesn’t change that.
However, collagen supplements may be useful if you’re deficient in collagen, have a low-protein diet, or have other dietary deficiencies. In this 2019 study published in Nutrients, for example, researchers found a collagen supplement improved skin hydration, elasticity, roughness, and density in a randomized, placebo-controlled, blind setting.
Final Word: Buy the Right Supplements
A good supplement supports your body’s deficiencies to support optimal health.
A bad supplement does virtually nothing.
Buy the right supplements today to ensure you’re getting the best value.
A single Science Nutrition Lab blood test identifies deficiencies, making it easy to take the right supplements.
Take a simple, at-home test today to discover your optimal supplement regimen.