Busting the Supplement Myth: 7 Supplements You Shouldn’t Waste Your Money On

In this video, the speaker discusses seven supplements that people should stop wasting their money on. The first is calcium supplements, as there is no evidence that they actually benefit bone health and can potentially harm blood vessels. Multivitamins are also deemed unnecessary, as the recommended daily amounts do not reflect what is needed for optimal health. Regular vitamin C tablets are not effective because the vitamin is water-soluble and leaves the system quickly, so timed-release or chewable options are suggested. Ketone drinks are expensive and taste bad, with MCT oil being a cheaper and easier alternative. Low-quality probiotics may not survive the stomach acid, so spore-forming or enteric-coated probiotics are recommended. Most vitamin E supplements are the wrong form and cancel out each other’s benefits. Lastly, the speaker advises being mindful of iron supplementation, as excessive iron can accelerate aging. It is important to consult a doctor for iron deficiency and to be cautious of the dose of any supplement.

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Key Insights:

  • Calcium supplements do not have proven benefits for bone health and may deposit calcium in unwanted areas.
  • The minimum daily requirement for vitamins and minerals is not the same as what is needed for good health.
  • Vitamin C is essential for our health, and continuous exposure through diet or timed release supplements is important.
  • Expensive ketone drinks can be replaced with MCT oil for ketone production.
  • Low-quality probiotics may not survive gastric digestion, so look for spore-forming or enteric-coated options.
  • Most vitamin E supplements contain the wrong form and cancel out each other’s benefits.
  • Iron supplements may not be necessary for everyone and blood donation can have health benefits.
  • Supplement studies may not show benefits due to inadequate dosages.
  • Blue zones, regions with high life expectancy, generally eat only around 10% of their calories as protein.


Unless your doctor tells you otherwise, stop wasting your money on these seven supplements.
Number one, calcium supplements. Calcium is important for strong bones, but there is no evidence that a calcium supplement will actually benefit bone health. In fact, there is some evidence that calcium supplements can lead to calcium deposits in your blood vessels. Instead, try getting calcium from natural sources like vegetables, dark leafy greens, and small fish like sardines or anchovies.
Number two, multivitamins. Multivitamins were developed based on minimum daily requirement recommendations from a study conducted in the 1920s. However, these recommendations are not the same as what is needed for good health. For example, the minimum daily requirement for vitamin D is much lower than what research suggests is necessary for cancer prevention. Instead of relying on multivitamins, consider getting specific nutrients from whole foods.
Number three, regular vitamin C tablets. Vitamin C is essential, and since our bodies don’t produce it naturally, we need to get it through our diet. Simply swallowing a vitamin C tablet once a day won’t provide continuous exposure to the benefits of vitamin C. Consider taking timed-release vitamin C or smaller doses multiple times a day to ensure a continuous source of this vitamin.
Number four, expensive ketone drinks. Ketone drinks can be expensive and not very pleasant-tasting. Instead, try consuming MCT oil, which can naturally produce ketones and is cheaper and easier to find.
Number five, low-quality probiotics. Many probiotics may not survive the acid in your stomach to reach your gut. Look for spore-forming probiotics or enteric coated probiotics that can resist gastric digestion. Keep in mind that most probiotics are not native to our gut and may only stay in our system for a short time. Investing in probiotics that have the right characteristics and using them as part of a continuous maintenance program for your gut is ideal.
Number six, vitamin E supplements. Most vitamin E supplements contain the wrong form of vitamin E and may not provide the intended benefits. Look for specific forms of tocotrienols and tocopherols that have been proven effective.
Number seven, iron supplements. Iron can accelerate the aging process, and studies have shown that blood donors tend to live longer. While occasional iron supplementation may be necessary for certain conditions, it is important to investigate the cause of iron deficiency, especially in men or postmenopausal women, as excess blood loss should not be occurring naturally.
It’s important to note that the effectiveness of supplements can vary depending on the dosage. The studies that discredit supplements often consider the USDA recommended dosages, which are usually too low to see significant benefits. Instead of dismissing supplements altogether, it’s crucial to consider the appropriate dosage for each specific nutrient. Remember, most of the blue zones, regions with the longest life expectancy, only consume about 10% of their calories as protein.