A bitter pill: are you wasting your money on supplements?
Multivitamins are one of the most commonly used supplements worldwide â but for most people, there isnât evidence of a huge benefit. One of the
Multivitamins are one of the most commonly used supplements worldwide â but for most people, there isnât evidence of a huge benefit. One of the largest trials to date found a small improvement in memory among older adults taking a daily multivitamin. But the difference was tiny, amounting to roughly a quarter of a word in a 20-word recall test. Other outcomes such as mood, immune function and overall wellbeing have generally shown little to no improvement in people who are already meeting their nutritional needs through food. That doesnât mean multivitamins are pointless. They may be helpful during life stages with higher nutrient requirements, such as pregnancy, or when intake or absorption is lower. But multivitamins are not standardised, so check with your doctor or dietitian whatâs best for you. Your best return on investment will always come from real food. Aim to include fruits, vegetables, whole grains, beans, nuts, seeds, dairy (or fortified alternatives) and protein-rich foods every day in order to give your body a good blend of the vitamins, minerals, fibre and plant compounds that supplements canât fully replicate. Creatine has been getting a lot of hype lately, even though itâs been around for years. Itâs a compound that your body naturally produces, though you can also get very small amounts from red meat and fish. Creatine is stored in your muscles, where it helps provide energy during short bursts of high-intensity exercise. The effects of taking extra creatine are not dramatic, but when combined with training well, eating enough protein and prioritising recovery, it may help you modestly lift heavier weights or sprint better. Unlike many nutrients, where dietary changes can often achieve similar results to supplementation, there isnât a practical food-first way to maximise creatine stores. Collagen is the main structural protein in skin, tendons and connective tissue, and production starts to gradually decline from your mid-20s. Most collagen supplements come in the form of hydrolysed collagen peptides, meaning the protein has been broken down into smaller fragments that are easier to dissolve and digest. They are typically sold as powders that can be mixed into drinks or foods. Several randomised controlled trials suggest that taking these supplements daily for about three months may lead to small improvements in skin hydration and elasticity, particularly in women in their 40s and 50s. Collagen supplements are also being studied for tendon and joint health, with some trials suggesting modest improvements. However, these are best seen as a potential edge for very specific groups, such as people with exercise-related joint injuries or those with higher training loads, rather than a magic fix or a replacement for food-first strategies.
The BriefWire