The world of health supplements can be confusing and even risky. With thousands of options online, from Amazon to medical websites, it’s easy to get overwhelmed. Not all supplements are created equal, and some can even waste your money or pose health risks. Health educator Prashant Desai from Stanford School of Medicine recently shared a warning in his YouTube video – a “Supplement Scam.”
Prashant explains that, unlike medicines, which go through strict approval processes, supplements are available over the counter. Marketing often drives sales, not science. To navigate this confusing landscape safely, he recommends a simple framework based on five essential questions you should ask before taking any supplement.
Five Questions To Ask Before Taking A Health Supplement
Why am I taking this supplement?
Are you addressing a deficiency or just trying to optimise your health? Is your goal to live longer or simply feel better? Understanding your purpose is crucial.
Is there a biomarker to track progress?
Supplements should show measurable results. For example, Omega-3 levels can be tracked via a specific index, and vitamin D with a 25-hydroxy vitamin D test.
How does this supplement work?
Ask about its mechanism. How exactly does it impact your body? Many people take supplements without knowing this.
Risk vs. benefit analysis
Are the benefits worth the cost and possible side effects? Supplements can be expensive, so make sure the reward justifies the risk.
Who is recommending it?
Is it a trusted medical professional, or just a celebrity or influencer? Verify claims with scientific evidence before trusting recommendations.
Worst Health Supplements You Should Avoid
Prashant lists the five supplements he considers worst:
NMN – Hyped for longevity, but human studies show minimal benefits. Expensive and recently banned for OTC use in the US.
Resveratrol – Popular due to “French paradox” studies, yet human trials show inconsistent results.
Shilajit – Marketed for sexual performance and testosterone, but the benefits are often exaggerated.
Herbal or Ayurvedic products – Many lack scientific evidence and rely on marketing claims.
Gut probiotics, prebiotics, postbiotics – Over-the-counter products may not work for your unique microbiome; diet matters more.
Top Seven Health Supplements Prashant Recommends
If you want effective supplements, these seven are his top picks:
Ashwagandha – Reduces stress, boosts immunity, and improves sleep.
Electrolytes – Replace minerals lost during workouts.
Vitamin D – Supports bone health and corrects deficiency.
Vitamin B12 – Essential for energy, DNA function, and vegetarians in particular.
Creatine Monohydrate – Improves muscle performance and workout energy.
Omega-3 Fish Oil – Supports the heart, brain, and reduces inflammation.
Protein Powder – Corrects protein deficiency, helps maintain muscle mass, and prevents overeating.
Supplements should complement a strong foundation of good food, exercise, and sleep, they aren’t magic fixes. Always ask the five questions before taking any supplement and track your progress carefully.
