These are the biggest lessons I learned from the most knowledgeable experts on the subject.
Research shows that many hair, skin, and nail supplements contain far more biotin than our bodies require. If you take too much biotin, Change test results Your health care provider may order tests such as thyroid and heart tests. [and] A vitamin D test is also a possibility. Dr. Rebecca HartmanThe assistant professor of dermatology at Harvard Medical School told CNBC Make It in July.
Consuming biotin and collagen naturally through a balanced diet is a much better and safer way to get these vitamins. Experts recommend eating foods high in biotin and collagen, such as beans and dairy products, especially egg yolks.
Shelby Harris, a licensed clinical psychologist and director of sleep health, says magnesium supplements won't help you fall asleep unless you're deficient or aren't getting enough magnesium in your diet. sleepopolis.
In fact, consuming too much magnesium can have negative health effects and cause side effects such as abnormal heartbeats and kidney problems, Harris said in July. Instead of taking magnesium supplements, get the mineral through your diet by eating foods like spinach, peanut butter, and bananas.
Earlier this year, berberine was promoted on TikTok as “nature's Ozempic.” This natural compound, found in some plants, may lower blood sugar levels and lead to weight loss. neil paulvina New York-based longevity and regenerative medicine physician.
However, berberine is not quite the same as Ozempic when it comes to weight loss. “Patients will probably lose up to two to four pounds a month, if not less,” Paulvin said in June. “Thanks to Ozempic, people are losing 5 to 12 pounds a month, and sometimes up to 16 pounds.”
Seaweed is highly nutritious and contains vitamins A, C, and E, as well as several B vitamins. Samal Cluba registered dietitian in the Chicago area, told CNBC Make It in June.
Eating a spoonful of sea moss gel a day may reduce inflammation and improve thyroid function, heart health and gut health, Crabb said. However, people with thyroid problems should avoid taking it, she added.
If you eat the right foods and get your vitamins from your diet, you don't need to take a multivitamin. Dr. Elizabeth Coethe internist and medical director of the UCLA Health Integrative Medicine Collaborative said in November.
Following a Mediterranean diet rich in beans, whole grains, and fresh fruits and vegetables can help you get these nutrients. Vegans, vegetarians, people with stomach problems and people with nutritional deficiencies may benefit from adding a multivitamin to their daily diet, Koh said.
Taurine is an amino acid naturally produced by humans and has been studied for its potential anti-aging effects.Taurine shows promise, but only so much has been proven Extend the life of your mouse.
It's also still unclear whether there are any long-term side effects from taking taurine supplements, Paulbin told CNBC Make It in August. “The best anti-aging supplement is exercise, especially high-intensity exercise with weights, three times a week,” he said. “Optimize sleep and circadian rhythm” [too]. ”
Vitamin C and vitamin D may help support immune system function, but there is more evidence supporting the effectiveness of vitamin D supplements than vitamin C. Still, these supplements are most effective for people with vitamin C or vitamin D deficiencies. Dr. Michael Ben Adeleis an infectious disease expert and associate medical director of hospital epidemiology at Cedars-Sinai Medical Center.
For generally healthy people, Ben Adele advises boosting your immune system by eating a healthy, balanced diet, exercising, prioritizing sleep and keeping your vaccinations up to date. did.
The active ingredient in turmeric that is associated with the health benefits people expect is called curcumin. However, the percentage of curcumin in most turmeric supplements is very low, about 2 to 6 percent, Koh said in August.
“Should I choose turmeric?” [supplements] and curcumin [supplements]”I would choose curcumin,” said Ms. Koh, who said that combining curcumin supplements with black pepper and healthy fats such as yogurt will give you the most benefit.
Ashwagandha is a staple of Ayurvedic medicine and has been used for thousands of years. The most powerful proven benefits of using this herb are stress reduction and anxiety management. Dr. Mina Makhijanian integrative medicine physician at UCLA Health and a certified Ayurvedic practitioner.
But it's best to take a break from taking ashwagandha every “three months or so,” Makhijani said in December. “If it's used in the right way, it could be very beneficial to most people.” [to take breaks]. ”
Experts across the board warned that supplements are not strictly regulated by the Food and Drug Administration.
Hartman told CNBC Make It it's important to ask yourself the following questions before taking any supplements:
- Does it actually contain the active ingredients it claims?
- What evidence supports using this particular product in this particular amount?
- Is there a reliable company from which I can purchase this particular product?
- Has it been third-party tested and does it contain contaminants?
- Did you consult your doctor before taking it?
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