5 Popular Supplements That Are Likely a Waste of Your Money (And What to Do Instead)

In the booming world of wellness, it’s easy to get caught up in the hype of supplements promising sharper minds, stronger bodies, and longer lives. But not all supplements are created equal, and some may be doing little more than draining your wallet. In this article, we explore five popular supplements that, despite clever marketing, often offer poor value due to issues like low bioavailability, degradation, contamination, and redundancy in a balanced diet.

1. Vitamin C Tablets (Ascorbic Acid)

Why It’s Overrated: Vitamin C is one of the most commonly purchased supplements, yet the average diet, especially with moderate fruit and vegetable intake, already supplies ample amounts. Most oral vitamin C supplements use synthetic ascorbic acid, which in large doses is poorly absorbed and rapidly excreted by the kidneys, particularly at doses above 200 mg. Research shows that beyond a certain threshold, absorption efficiency drops precipitously — as low as 16% at doses over 1,000 mg (1).

Bioavailability & Degradation: Ascorbic acid is highly unstable and oxidizes easily, especially when exposed to heat, light, and air. Many products lose potency long before the expiry date, particularly if not stored properly.

Contamination Risks: Most synthetic ascorbic acid is derived from genetically modified corn processed in China. A 2021 audit by consumer watchdog organizations found contamination with heavy metals and unlisted fillers in some low-cost supplements.

Better Strategy: Get vitamin C from raw capsicums, kiwis, citrus fruits, and leafy greens — where it’s buffered by bioflavonoids and synergistic compounds for superior absorption.

2. Fish Oil (Omega-3 Capsules)

Why It’s Overrated: Fish oil supplements are often marketed for heart, brain, and joint health, but they come with serious quality concerns. Numerous studies, including an independent analysis by GOED and ConsumerLab  revealed that over 40% of fish oil capsules on the market are oxidized (rancid) before consumption, leading to increased inflammation rather than reduced (2).

Bioavailability: The omega-3s in fish oil (EPA and DHA) are best absorbed in triglyceride form, yet many low-cost supplements use ethyl ester forms, which are cheaper to produce but less bioavailable.

Contamination: purification processes, fish oil remains vulnerable to contamination with PCBs, mercury, and dioxins, especially in products derived from large predatory fish.

Better Strategy: Eat low-mercury fatty fishlike sardines, anchovies, or mackerel twice a week, or opt for fresh, refrigerated omega-3-rich algae oil tested for purity if you're plant-based or Free Range Organic Eggs.

3. B-Vitamin Complex (Especially B6, B9, B12)

Why It’s Overrated: B-complex supplements are widely used for energy and mood, but many formulations use synthetic, poorly absorbed forms — especially cyanocobalamin (B12), folic acid (B9), and pyridoxine hydrochloride (B6). For individuals with MTHFR gene mutations (estimated to affect up to 40% of the population), folic acid and some forms of B6 are not only useless but potentially harmful due to impaired methylation pathways (3).

Bioavailability & Effectiveness: Unless the supplement uses methylated forms (like methylcobalamin and methylfolate), absorption can be low. Moreover, excessive intake of some B vitamins (like B6) has been linked to nerve damage when taken in high doses over time.

Abundant in Food: Whole grains, eggs, meat, legumes, and leafy greens offer bioactive B-vitamins in optimal ratios, making most B-complex supplements unnecessary with a well-rounded diet.

Better Strategy: Prioritize food-based sources or take targeted forms only if tested to be deficient.

4. Collagen Supplements: Hype Over Substance

Collagen supplements, particularly hydrolyzed collagen powders and capsules,  have become a booming trend in the wellness industry, marketed as the ultimate solution for youthful skin, joint health, and hair vitality. However, when we scrutinize the science, sourcing, and the body’s natural digestion process, the story becomes far less glamorous. Despite claims of “beauty from within,” most collagen supplements fall short due to poor bioavailability, digestive degradation, questionable sourcing, and the fact that collagen-rich foods provide far superior results.

When collagen is ingested, it's broken down in the stomach into amino acids and peptides — the same building blocks you would get from eating any protein-rich food. The body doesn’t inherently recognize collagen peptides as unique or direct inputs for skin or joint repair. Multiple studies suggest that any small benefit from collagen supplementation is likely due to an increase in general protein intake, not the collagen itself acting in a targeted way. Moreover, many collagen products contain low-grade animal byproducts — such as hides, hooves, and bones — that may be contaminated with heavy metals (like lead and cadmium) or environmental pollutants, especially when derived from conventionally raised cattle or farmed fish.

Even more concerning is the prevalence of rock- or coral-based calcium often added to collagen formulas for “bone support.” These sources of calcium, such as calcium carbonate or coral calcium, are poorly absorbed, can increase the risk of arterial calcification, and have been associated with higher risk of kidney stones and cardiovascular event. Many supplement companies include them because they are cheap, not because they are effective.

Rather than relying on an expensive powder that may or may not even reach your skin, it’s far more effective to consume real, collagen-rich whole foods that deliver not only the amino acids needed for collagen synthesis, but also the cofactors like vitamin C, copper, zinc, and silicon that actually help your body make collagen.

Some of the best dietary sources of bioavailable collagen and its building blocks include:

• Bone broth made from organic, pasture-raised animals (rich in gelatin, glycine, and proline)

• Slow-cooked meats with connective tissue (like oxtail, short ribs, chicken feet, and pork skin)

• Wild-caught sardines with bones (provides calcium and collagen matrix)

• Eggshell membrane (found in soft-boiled eggs or as a supplement)

• Vitamin C-rich produce like citrus, bell peppers, and kiwi (crucial for collagen formation)

In short, if you’re consuming a diverse, nutrient-rich diet that includes whole animal parts and colorful fruits and vegetables, your body has everything it needs to make collagen naturally — no $80 tub of bovine powder required.

5. Calcium Supplements (Carbonate, Coral, and Rock-Based Forms)

Why They Don’t Work: Calcium is widely marketed for bone health, yet most calcium supplements—particularly those made from calcium carbonate, coral calcium, or ground rock—are poorly absorbed, unnecessary for most people, and potentially harmful. These forms are essentially chalk or fossilized shell, requiring high stomach acid levels for digestion. In individuals with reduced stomach acid (a common issue as we age), absorption plummets. Coral calcium is often marketed as "natural," yet it provides no superior benefit and may contain harmful contaminants like lead or mercury if not carefully purified.

More concerning, calcium supplements have been associated with arterial calcification, particularly when taken without co-factors like vitamin D, vitamin K2, and magnesium. Instead of improving bone health, isolated calcium may end up depositing in arteries and soft tissue. A 2016 study published in JAMA Internal Medicine found that calcium supplementation was linked with an increased risk of cardiovascular disease in older adults, a concern echoed by other large-scale studies.

What to Do Instead:Get calcium from food sources that are naturally balanced with co-factors and in forms your body can use efficiently. Excellent options include:

• Sardines and salmon (with bones)

• Tahini and sesame seeds

• Dark leafy greens like kale, bok choy, and collard greens

• Fermented dairy such as kefir and yogurt

• Broccoli and almonds

These foods offer highly absorbable calcium in a full nutrient matrix that supports safe metabolism and avoids the risks associated with synthetic calcium pills.

5. Calcium Supplements (Carbonate, Coral, and Rock-Based Forms)

Why They Don’t Work: Calcium is widely marketed for bone health, yet most calcium supplements—particularly those made from calcium carbonate, coral calcium, or ground rock—are poorly absorbed, unnecessary for most people, and potentially harmful. These forms are essentially chalk or fossilized shell, requiring high stomach acid levels for digestion. In individuals with reduced stomach acid (a common issue as we age), absorption plummets. Coral calcium is often marketed as "natural," yet it provides no superior benefit and may contain harmful contaminants like lead or mercury if not carefully purified.

More concerning, calcium supplements have been associated with arterial calcification, particularly when taken without co-factors like vitamin D, vitamin K2, and magnesium. Instead of improving bone health, isolated calcium may end up depositing in arteries and soft tissue. A 2016 study published in JAMA Internal Medicine found that calcium supplementation was linked with an increased risk of cardiovascular disease in older adults, a concern echoed by other large-scale studies.

What to Do Instead: Get calcium from food sources that are naturally balanced with co-factors and in forms your body can use efficiently. Excellent options include:

• Sardines and salmon (with bones)

• Tahini and sesame seeds

• Dark leafy greens like kale, bok choy, and collard greens

• Fermented dairy such as kefir and yogurt

• Broccoli and almonds

These foods offer highly absorbable calcium in a full nutrient matrix that supports safe metabolism and avoids the risks associated with synthetic calcium pills.

Final Thoughts

While the supplement industry generates billions, much of it is built on marketing, not meaningful results. Choosing supplements should be about quality over quantity, understanding where they come from, how they’re made, how your body absorbs them, and whether you even need them in the first place. There’s no pill that replaces good food, clean water, daily movement, and quality sleep.

Before stocking your cabinet, ask: Is this something my body truly lacks,  or am I just hoping for a shortcut?

References

1. Levine M, et al. “Vitamin C pharmacokinetics in healthy volunteers: evidence for a recommended dietary allowance.” PNAS, 1996.

2. Albert BB, et al. “Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA.” Scientific Reports, 2015.

3. Bailey SW, Ayling JE. “The extremely slow and variable activity of dihydrofolate reductase in human liver and its implications for high folic acid intake.” PNAS, 2009.

4. Heaney RP. “Factors influencing the measurement of bioavailability, taking calcium as a model.” J Nutr, 2001.

5. Bolland MJ, et al. “Calcium supplements with or without vitamin D and risk of cardiovascular events.” BMJ, 2010.