I'm a pharmacist.here are the three vitamins I tell people to avoid
goes viral on popular dietary supplements, thanks to pharmacist Amina Khan. She calls out three types of vitamins that she avoids at all costs in her viral video. Candid advice challenges the booming $146 billion global vitamins and supplements industry, with dangerous and useless products hiding in the apps and cabinets.
Gummy Vitamins: The Sweet Trap
They are more sugar than substance," Khan says, referring to gummy vitamins. At three to five grams of sugar per serving, a gummy vitamin can add up quickly to overconsumed sugar. "These are basically just sugar pills," Khan noted. Their pleasant taste and appearance often land toddlers and young children in the hospital with accidental overdoses.
Even sugar-free versions are no escape, as they often contain sweeteners like sugar alcohols, which can cause digestive issues. Doctors at UCLA have echoed the concerns that gummies' sugary content offers little to no nutritional value while posing long-term health risks.
Multivitamins: More Hype Than Help
Khan also dispels the multivitamin myth, declaring that they are ineffective for most people. "They include a little bit of everything but not enough to have any impact," she explained. The scientific world agrees. A Johns Hopkins review of 450,000 people found no evidence that multivitamins prevent heart disease or improve longevity.
While multivitamins may be beneficial for certain groups, such as undernourished or pregnant people, they are generally unnecessary and ineffective for the general public, Khan argues.
Hair, Skin, and Nail Supplements: The Overhyped Trio
Social media has catapulted the popularity of supplements promising radiant skin, luscious hair, and strong nails. However, Khan said these so-called supplements remain a waste of money. "What do these supplements focus on-hair, skin, or nails?" she asked, pointing out the lack of targeted solutions.
Experts explain that, based on insufficient evidence, these multivitamins do not really improve natural aging-related conditions. Harvard Medical School's Dr. Pieter Cohen pointed out that no robust data supports them.
FDA Regulation and Consumer Protection
Adding to the problem is the lack of FDA regulation in the supplement business. With such loose control, most supplements can't show what they claim, and some may even contain undeclared substances that may lead to nasty drug interactions.
The Bottom Line
Khan’s advice? Skip the trendy supplements and focus on targeted solutions if necessary. For example, opt for Vitamin B8 to improve hair thickness or Vitamin D for skin cell regeneration, instead of a catch-all formula.
