Supplements Uncovered: What You Need to Know Before Popping Those Pills?

Numerous influencers spread health trends on social media. Every week, a new trend or product pops up, making it easy for influencers, celebrities, and wellness enthusiasts to share opinions on diets, supplements, and remedies.

But beneath the positive promises and paid promotions, you must draw a thin line between beneficial health advice and potentially harmful social media trends.

Worry not. I was there once, too, trying very hard to stay healthy. Separating scientific facts from myths is challenging. Qualified medical experts emphasise the importance of consulting professionals before trying new supplements, as these trends may turn out to be ineffective or worse, harmful. Who knows how your body reacts?

Among the voices fighting for a thoughtful approach to health supplements is Amina Khan, a UK-based pharmacist and social media influencer. She is the Founder of The Pharmacist Beauty, 2x Award-winning Hormone Balance supplements, Entrepreneur of the Year 2024.
She tightened knots by raising alarms about three specific types of supplements, urging us to reconsider our choices and think once before blindly following our favourite influencers.

The Sweet Truth About Gummy Vitamins

Gummy vitamins gained popularity for their candy-like appeal and taste. They are made with gelatin, sugar, flavouring agents and chemicals without names. These gummy bear companies and endorsing influencers often claim “they enhance overall health and compensate for nutrient deficiencies.” Whether it’s multivitamins, vitamin C or any other nutrients, their attractive taste and easy consumption make them a go-to option for everyone, especially for children.

But Amina warns that these sweet supplements are “essentially sugar pills.” She explains that their sugary content makes them easy to over-consume, increasing the risk of mineral toxicity. Furthermore, traditional Indian medicine agrees that excess sugar in gummy vitamins can lead to issues like obesity, dental problems and metabolic disturbances.

For adults, she recommends sticking to capsules and tablets. For children, liquid or spray supplements are safer and more effective alternatives. But all these only after consulting a certified physician, nutritionist or your family doctor.

The Multivitamin Myth

Multivitamins have become a staple for millions of Indians, especially older adults seeking to improve their health. However, Amina points out their effectiveness. Products like this often contain only trace amounts of said nutrients, which may not be absorbed or provide the impact you expected.

In many interviews and through her social media channel, she shares the importance of supplements for individual needs, as not everyone requires the same blend of vitamins and minerals. For example, an excessive intake of vitamins A, D, E, and K is dangerous, as the body stores them over time. This leads to health effects ranging from minor issues to severe complications and surgeries.

Additionally, the World Health Organization (WHO) urged caution when taking multivitamins and avoiding high doses.

The Risks of Skin and Hair Supplements

Social media is flooded with ads and promotions for skin and hair supplements. Many influencers promise glowing skin and pleasing locks. These products carry high doses of vitamins like A, B6, B12, and E, along with selenium and many unnamed chemicals. Such brands with these many harmful substances claim to deliver dramatic transformations.
However, Amina cautions against these products too. She cites potential long-term health risks. Overdosing on certain vitamins and minerals increases the risk of cancer in the majority of the groups.

While these products might provide short-term benefits, the long-term effects can only be harmful, making it crucial for consumers to mull their choices carefully.

What do you need to understand about supplements?

Dietary supplements complement your diet but can’t replace it. Supplements are available in various forms like tablets, capsules, gummies, powders and liquids. Popular options include vitamins (like D and biotin), minerals (such as calcium and iron), botanicals (like ginger and echinacea), amino acids, and probiotics.

What should you do before introducing any supplement into your routine?

• Please consult a professional to confirm whether you need them or not.
• Follow a recommended dosage and avoid recurring use without further supervision.
• Please note that terms like “natural” do not guarantee safety.
• Be sceptical of exaggerated claims; if they sound too good to be true, they likely are not.

Better Seek Evidence, Not Follow Trends

Should you take Multivitamins? Are they good for you as you age?
Bill Gates says there is ‘no downside’ to taking multivitamins, and healthcare experts and influencers are scattered everywhere with their opinions.

The lines between health facts and trends are blurred. We blur them for better health and beauty. Supplements may seem like quick fixes, but the reality is far more complicated.

Sonal Mehrotra Kapoor, a journalist and a well-known Instagram content creator, reminds her audience that good health is built on informed decisions and evidence-based practices. Sonal shares data privacy to property trends, jobs to education, and pollution to health with in-depth research and talks about solutions to issues that impact.

So before you buy a supplement, pause and think. Follow the best advice from experts, sometimes professional and verified influencers, who prioritise your well-being over virality.

Remember, health is a journey, not a race. The choices you make today shape the wellness of tomorrow. Trust science, listen to experts, and let smart decisions guide you toward a healthier life.

Also Read: Are Celebrities Endangering Your Health?