The wellness industry loves a miracle cure. With promises to erase wrinkles, banish bloat, and give you superhuman energy, supplements have become the modern-day snake oil—only dressed up in matte packaging and $70 price tags. But what’s the truth behind those influencer-backed pills and powders?
Spoiler: Many are more hype than help. Here are 10 popular supplements that sound impressive but might be a total waste of money, backed by what science (not TikTok) actually says.
1. Collagen Powder
Collagen claims to boost your glow, heal your joints, and even support gut health. But here’s the thing: most collagen supplements are broken down in your digestive tract before they get anywhere near your skin or joints. According to Harvard Health, these powders are just amino acids, no different from what you’d get from eating protein-rich food.
Want better results? Eat foods that help your body make collagen, like citrus, berries, and bone broth. Cheaper, smarter, and actually effective.
2. Biotin
Biotin has long been the poster child for “longer hair, stronger nails,” but unless you’re one of the rare people with a biotin deficiency, those extra gummies won’t do much. Worse, high doses can skew blood tests, especially for thyroid function.
As Healthline points out, most people get enough biotin from food, and hair loss is usually related to stress, hormones, or iron deficiency, not a lack of biotin.
3. BCAAs (Branched-Chain Amino Acids)
Fitness influencers love BCAAs for muscle repair and recovery—but unless you’re training fasted or protein-deficient, they’re pretty pointless. Your body needs all essential amino acids to build muscle, not just three.
Examine.com confirms that for most people with a balanced diet, BCAA powders are redundant. Just eat more whole protein and skip the flavored water.
4. Activated Charcoal
Charcoal-infused everything—from juice to toothpaste—claims to “detox,” but the only proven use for activated charcoal is in hospitals, treating acute poisoning. That’s it. Regular use can interfere with medications and nutrient absorption, making it more harmful than helpful.
Medical News Today is clear: there’s no evidence that charcoal detoxes your body. Your liver and kidneys already have that job, and they do it well.
5. Fat Burners
Loaded with caffeine and stimulants, fat burners promise quick weight loss, but mostly just spike your heart rate and suppress appetite—until the crash. Once you stop taking them, any weight usually rebounds.
As ISSA explains, these supplements are far less effective than diet and exercise, and come with real risks. If you want results that last, don’t outsource your metabolism to a pill.
6. Detox Teas
If the packaging says “detox,” it likely means “you’ll be in the bathroom all day.” These teas are usually glorified laxatives. Any weight loss is temporary water loss, not fat loss, and some contain senna, which can irritate your gut lining.
Skip the tea. For actual detox, try fiber, water, and fermented foods. Your digestion will thank you—and so will your gut lining.
7. Multivitamins (For Everyone)
Multivitamins may sound like smart health insurance, but they often include excessive nutrients in poorly absorbed forms. If you’re eating a reasonably balanced diet, you’re likely covered.
Instead of guessing, test your levels. Supplement based on actual needs—not a general multivitamin that gives you “expensive pee,” as doctors love to say.
8. Glutathione Pills
This antioxidant is hailed as an anti-aging miracle—but when taken orally, glutathione is poorly absorbed and likely destroyed by your stomach acid.
Want a better strategy? Eat cruciferous veggies, cut down on alcohol, and consider NAC (N-acetylcysteine), which helps your body make glutathione naturally. No overpriced capsule required.
9. Chlorophyll Drops
Chlorophyll had a big social media moment—touted for clearing skin, neutralizing body odor, and giving energy. But there’s little scientific evidence backing any of those claims.
Leafy greens like spinach offer chlorophyll in its natural state, alongside vitamins, fiber, and phytonutrients your body actually uses. [Natural source > Instagram dropper].
10. Apple Cider Vinegar Pills
ACV has long been praised for digestion and blood sugar control. But the pill form? Questionable. Most supplements don’t match the dosage or effectiveness of a tablespoon of ACV in water.
Even in liquid form, don’t expect miracles—just modest effects at best. If it works for you, great. But it’s not the metabolic game-changer marketers make it out to be.
