The-next-big-thing-in-supplements-you-should-give-up-in-2022
By: Melissa Rifkin, MS, RDN, CDN
Supplements can be an integral
source of nutrients helping individuals avoid deficiencies, and some may even
help offset illness, improve athletic performance, and reduce the risk of
disease.
While this describes the
beneficial supplement on the market, there are many supplements available that
do not provide much benefits, and, in fact, may actually have a negative impact
on health.
The supplement industry is
massive, and while there are regulations and guidelines for manufacturers to
follow, there is not much rigorous oversight for each product produced. For
that reason, it is important to use discretion when choosing supplements and
speak with your physician about possible interactions with medications and
health concerns.
Read on to learn about four popular
supplements that dietitians believe aren't worth taking, and for more on how to
eat healthy, make sure you avoid these 100 Unhealthiest Foods on the Planet.
1. Apple cider vinegar
Also known as ACV, this condiment-turned
supplement burst onto the scene a few years ago with claims of weight loss and
lowering blood sugar and cholesterol. While there is a body of research that
evaluates these claims, and there have been some positive results, much of the
research conducted is considered to be low quality.
Anecdotally, there are many
people who find ACV to be a beneficial supplement, and use it daily; however,
current research does not support the health benefits often attributed to ACV.
The good news is there likely
isn't much downside to taking this supplement as long as it is consumed at a
concentration of 20% or less and you are following portion sizes listed on and
the supplement facts and nutrition panels. Consumed in higher amounts, however,
apple cider vinegar could lead to tooth erosion, skin irritation, and low
potassium levels.
2. Green tea supplements
While there are positive
attributes associated with drinking green tea, like antioxidants, there are
many health claims made by green tea supplement manufacturers that are not
supported by current research. Green tea supplements often make claims related
to aiding in weight loss and reducing cancer risk, but current scientific
studies do not support these claims to the extent they are often made.
For instance, while we do know
antioxidants can reduce free radicals in the body, and therefore may reduce
cancer risk, the research related to green tea supplements reducing cancer risk
is currently inconclusive, and The National Cancer Institute does not recommend
for or against green tea when used in efforts to reduce cancer risk. This means
while there is likely little downside to enjoying green tea and green tea
supplements, it also may not live up to the hype it claims.
Additionally, green tea extracts
have not been shown to lead to significant weight loss in overweight and obese
adults; however, it does not appear to produce any negative side effects
either.
3. Vitamin A supplements
This fat-soluble, antioxidant
vitamin is a necessary micronutrient and plays a significant role in eye
health. While it is important to consume adequate amounts of this nutrient,
taking a vitamin A supplement may actually be harmful, especially when consumed
in conjunction with a diet adequate in vitamin A and a multivitamin that also
contains vitamin A.
Luckily, vitamin A is easily
found in common foods, like fortified cereals, dairy products, and fruits and
vegetables, and most people will consume adequate amounts through dietary
sources. Consuming too much vitamin A can cause birth defects in pregnant women
and is also documented to lead to nausea, headaches, coma, and even death.
While there may be certain conditions where a vitamin A supplement is
appropriate, like for those with cystic fibrosis, it is best to speak with your
physician before taking a vitamin A supplement due to its concerning side
effects when consuming in too high amounts.
4. Raspberry ketones
These naturally occurring
compounds contribute to the aroma of fruits such as raspberries, cranberries,
and blackberries, and are thought to reduce appetite and contribute to weight
loss. Because the number of raspberry ketones found in fruit is quite low,
manufacturers have made synthetics forms in a lab to produce concentrated
supplements that tout weight loss benefits.
Some rodent studies do suggest
supplementing raspberry ketones may reduce appetite and lessen weight gain
compared to the animals that were not given the supplement; however, the amount
of raspberry ketones administered in these studies is far more than one would
get from food or a supplement. Because few studies have been conducted in
humans, much less at the amounts that seem to provide weight loss benefit, you
may be better off skipping the raspberry ketone supplements.
It's probably obvious to you that
foods such as donuts, cookies, and fried chicken can make you fat. But
what you might not realize is that there are certain foods most people think
are "unhealthy" that can actually HELP you to get a flat stomach.
Whole eggs are one example.
One of our go-to Nutrition
Specialists, Mike Geary, has a few more to show you...
=> 7 Odd foods that
KILL abdominal fat (surprising fat-fighters)
Here's more of what you'll discover in this cool video:
* at least 2 foods that you thought were
"healthy" that are silently packing on more stomach fat
* 7 surprising foods you probably thought were unhealthy that can
actually HELP you to burn off stubborn abdominal fat
* Unique combinations of exercises that are MUCH more effective for fat
loss compared to traditional "cardio"
* and lots more
The truth is that eating healthy
doesn't have to be bland and boring like dry chicken breasts and broccoli all
the time. Mike will show you how to eat in a truly healthy way that also
helps to balance your hormones and boost your metabolism...
>> Surprising foods
for a flat stomach (try these today)
sign off.
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