“The waste of money is the one-size-fits-all philosophy: megadoses, miracle-molecule thinking, or taking something without knowing why you personally need it. I’ve seen too many people treat supplements like green medicine instead of gap-fillers for their own biochemical individuality.”
“Most people burn cash on exotic stacks while skipping the cheap basics that actually move the needle: creatine monohydrate, magnesium, vitamin D3 with K2, a clean fish oil, and a good greens powder are my foundational five. Beyond that, I tailor based on blood work and genes, because the sexy stuff like high-dose nootropics or BCAAs is often just expensive urine.”
“I wasted years in the supplement aisle before I figured out the hierarchy: most people are chasing boutique molecules while their methylation cycle is broken. Start with methylated B vitamins, magnesium, zinc, vitamin D3+K2, omega-3s, and creatine, then add targeted things like CoQ10 or urolithin A only when your labs show a reason.”
“I used to have clients walk in with grocery bags full of pills and no idea why they were taking them. That's why I start with vitamin D3 plus K2, omega-3s, magnesium, creatine, and a good protein digestive enzyme before anything else. Skip the cheap multivitamins with folic acid and inorganic copper, and don't pile on exotic longevity stuff until the basics are locked in.”
“I sort supplements into five evidence tiers in my own practice: vitamin D3+K2, creatine, magnesium, omega-3, and protein sit on solid ground, while high-dose beta-carotene, vitamin E, resveratrol, and most miracle multivitamins are money I would rather keep in my pocket.”
“Most daily multivitamins don't extend life and may slightly raise death risk in healthy adults, so for most people that bottle is money better spent on vegetables. The exceptions I flag are pregnancy, chronic kidney disease, malabsorption after bariatric surgery, and proven deficiencies; food almost always wins on absorption and safety.”
“99% of supplements are a waste of money. The few that actually move the needle for most people are creatine, vitamin D+K, magnesium glycinate or citrate, omega-3s, and protein powder if you can't hit your protein from food. Skip BCAAs, greens powders, fat burners, testosterone boosters, and collagen for muscle. They either do nothing or do less than a decent meal would do.”
“Most supplements are a waste for well-fed adults: a 2019 meta-analysis of 24 supplements in nearly a million people found no mortality or heart benefit. The exceptions are narrow: fish oil if you rarely eat fish, and fixing a proven deficiency in vitamin D, B12, or iron. Beta-carotene, high-dose vitamin E, and high-dose vitamin A can actually harm you.”