In the ever-growing world of wellness, supplements are big business, but not all of them are worth your money. Many products are overhyped, poorly absorbed, or ineffective, relying more on marketing than science. This post breaks down the top offenders and their legitimate, science-backed alternatives.
1. NAD+ Supplements – The Anti-Aging Hype
The Scam
NAD+ supplements claim to restore energy, improve cellular health, and slow aging by replenishing NAD+ levels.
The Reality
Oral NAD+ is ineffective because it gets broken down in the gut before reaching your cells.
How It Works:
NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme essential for mitochondrial function, DNA repair, and longevity pathways such as sirtuins. However, taking NAD+ directly is ineffective because it does not survive digestion or efficiently enter cells. Instead, the body synthesizes NAD+ from precursors like NMN and NR.
What Works Instead
-NMN (Nicotinamide Mononucleotide) – A direct NAD+ precursor that is better absorbed and efficiently converted into NAD+ inside cells. NMN is transported into cells and converted into Nicotinamide Riboside (NR), then into NAD+, supporting mitochondrial function and DNA repair.
-Resveratrol and Pterostilbene – Polyphenols that activate sirtuins, proteins that regulate aging and DNA repair. Sirtuins are NAD+-dependent enzymes that help maintain DNA integrity and mitochondrial function. Resveratrol enhances sirtuin activity, indirectly supporting NAD+ efficiency.
-Exercise and Intermittent Fasting – Naturally boost NAD+ levels by stimulating mitochondrial biogenesis and activating AMPK, a key longevity pathway. When energy demand is high, cells increase NAD+ production to fuel metabolism and improve cellular resilience. I do not recommend intermittent fasting for women, instead I recommend circadian fasting.
2. Multivitamins – A Nutrient Overload That Doesn’t Work
The Scam
Multivitamins claim to provide all essential vitamins and minerals in a single pill for optimal health.
The Reality
Multivitamins contain competing minerals, making absorption inefficient.
How It Works:
Minerals like calcium, magnesium, and iron compete for absorption, meaning the body cannot take in everything at once. Many use poorly absorbed forms such as calcium carbonate, magnesium oxide, and synthetic folic acid, making them ineffective. Instead of absorbing nutrients, the body often excretes them.
What Works Instead
-Targeted Supplementation (Based on Bloodwork) – Identifies actual deficiencies and supplements only what is needed. This prevents unnecessary competition between minerals and improves absorption.
-Bioavailable Forms of Vitamins and Minerals – Magnesium glycinate is better absorbed and supports energy and muscle function. Methylated B vitamins are ideal for individuals with MTHFR mutations who struggle with synthetic folic acid.
3. Laxative-Based Detox Teas – The Fake Fat-Loss Trick
The Scam
Detox teas claim to flush toxins, flatten the stomach, and promote rapid weight loss.
The Reality
They function as laxatives, causing temporary water weight loss but no actual fat loss.
How It Works:
These teas contain senna leaf and stimulant laxatives that increase bowel movements. However, detoxification is handled by the liver and kidneys, not the intestines. These teas do not remove toxins but simply force fluid loss through diarrhea.
What Works Instead
-Milk Thistle and NAC – Support natural liver detoxification by increasing glutathione production.
-High-Fiber Foods and Probiotics – Support healthy digestion without dependency on laxatives.
-Fiber from whole foods aids digestion, while probiotics promote gut health.
-For Weight Loss: Caloric Deficit and Strength Training – Weight loss is achieved through a combination of proper diet and exercise. Strength training preserves muscle mass and improves metabolism, leading to sustainable fat loss.
4. Glutathione Pills – The Overpriced Antioxidant Myth
The Scam
Glutathione supplements claim to boost immunity, detox the liver, and act as a powerful antioxidant.
The Reality
Oral glutathione is poorly absorbed, as most of it gets broken down in the gut before reaching cells.
How It Works:
Glutathione is the body’s master antioxidant, but supplementing it directly is ineffective because the body prefers to synthesize its own from cysteine. The best way to boost glutathione is by providing the body with its raw materials.
What Works Instead
-NAC (N-Acetyl Cysteine) – A glutathione precursor that is far more effective than taking glutathione itself. NAC supplies cysteine, the key amino acid needed for glutathione synthesis in the liver.
5. Greens Powders – Overhyped and Not a Vegetable Replacement
The Scam
A scoop of greens powder replaces real vegetables and provides all their health benefits.
The Reality
Greens powders lack fiber, enzymes, and hydration, making them a poor substitute for actual vegetables.
How It Works:
Processing removes fiber, an essential part of gut health and digestion. Heat processing degrades enzymes and water-soluble vitamins, reducing bioavailability. Many brands contain heavy metals, fillers, and artificial ingredients.
Who Should Take Greens Powders
People who struggle to eat vegetables but need micronutrient support.
People with digestive issues that prevent them from eating raw greens.
What Works Instead
-Spirulina and Chlorella – Whole food algae sources packed with chlorophyll, B vitamins, and protein. Spirulina supports mitochondrial function and inflammation reduction, while chlorella binds to heavy metals, helping detoxify the body naturally.
Final Thoughts: Stop Wasting Money on Overhyped Supplements
The supplement industry thrives on marketing, not science. If a product sounds too good to be true, it probably is.
The next time you consider a supplement, ask yourself whether it is truly necessary or just another overhyped product.
