A supplement label tells you what is in the bottle. It does not tell you whether the bottle will do anything for you. Supplements are not required to prove efficacy before reaching the shelf, and an industry worth billions relies on that gap. Five of the most popular products deserve a harder look.
Creatine: the exception that earned its reputation. Few supplements have been studied as thoroughly. Three to five grams of creatine monohydrate daily reliably improves strength and lean mass when paired with resistance training, and in healthy people it does not damage the kidneys. It raises creatinine, a blood marker, without signalling injury, a distinction that has caused needless alarm. Claims about brain benefits remain preliminary. Anyone with kidney disease should seek medical advice first.
Magnesium: a genuine nutrient, an overstated cure. Correcting a deficiency is legitimate medicine. But the promise that magnesium repairs sleep, anxiety, and stress rests largely on small, short, low-certainty studies. Supplemental doses above 350 mg a day commonly cause diarrhoea, and in kidney disease the mineral can accumulate to dangerous levels. Nuts, seeds, legumes, and leafy greens remain the sounder foundation.
Multivitamins: reassurance, not protection. Large trials have not shown consistent reductions in heart disease or cancer, and findings on cognition are modest and mixed. Their value lies in specific circumstances: pregnancy, advancing age, restricted diets, and diagnosed deficiencies. Vitamin B12 and vitamin D deficiencies are widespread in India, which makes a blood test far more useful than a blanket pill.
Omega-3: a tale of two products. Purified, high-dose prescription formulations have benefited some patients with raised triglycerides or established cardiovascular risk. Trials of ordinary over-the-counter fish oil in the general population have not shown fewer heart attacks or strokes, and doses above roughly one gram daily have been linked to a higher risk of atrial fibrillation. Two portions of oily fish a week, or algal oil for vegetarians, is the better-supported route.
Collagen: the thinnest evidence of the five. Some trials report small gains in skin hydration and elasticity, and possibly in joint comfort. Yet many studies are short, and many are funded by manufacturers. Ingested collagen breaks down into amino acids, and nothing guarantees they reach the skin or knees. It is also an incomplete protein. Adequate protein intake, sun protection, and not smoking will do considerably more.
The standard every consumer should demand:
- Test before you supplement, and let a deficiency justify the purchase.
- Disclose every product you take to your doctor, especially in pregnancy, chronic illness, or when on regular medication.
- Prefer products verified by independent third-party batch testing.
- Treat any claim of “detox,” “transformation,” or “anti-ageing” as a warning sign, not a selling point.
Supplements can close a documented gap. They cannot compensate for a poor diet, and they are not a substitute for medical care.
Kanika Malhotra is Chief Dietician, Pacific One Health Hospitals