We are stuffing ourselves with supplements because of the networks. Science points out that we are almost always wasting money

A scene that can be quite common (or at least it has happened to me) is opening TikTok and, at some point, between cat videos and recipes that seem very simple, a person appears and explains why. Magnesium will change our lives. Sleeping poorly, having anxiety, muscle pain or even going constipated These are some of the claims that constantly bombard us so that we end up supplementing our diet with some of the products that are available (and that are not cheap). The problem is that it is getting out of hand.

A great use. Get out of bed and, before drinking your first coffee, there is already a row of pills that you have to take to start the day: vitamin D, creatinethe ashwagandhamagnesium… A real ‘skincare‘but for the metabolism, which is becoming more and more aggressive.

According to 2024 datain the United States 61.72% of adults take some type of dietary supplementation, and the figure has been growing for years. But the worst of all is that, of this high percentage, almost half of the people take it independently, without following the advice of a doctor who has been able to detect the deficiency of a specific vitamin.

The problem of networks. A systematic review of 82 studies published in Healthcare in 2025 analyzed the impact of social networks in health behaviors between the years 2010 and 2025. Here he was able to identify health misinformation as one of the five categories that dominated the digital content ecosystem, since these platforms function as tools that dictate what to do to be healthy, even if there is no evidence behind it.

What encourages all this is nothing more than a business model that is seeing as its income they don’t stop increasing. And logically here it is not interesting to point out that the vast majority of people can receive these ‘miraculous’ minerals thanks to a varied diet. And everything that is taken in excess can end up being excreted very well.

What does science say? In 2022, a study focused on vitamin supplements and minerals to prevent the appearance of cardiovascular diseases or even cancer, the truth is that it was very revealing. The conclusion here was that for beta-carotene, vitamin E supplements or multivitamins there was not enough evidence to say that they were positive for health. But they weren’t very harmful either.

If we go further, a published meta-analysis in it Journal of the American College of Cardiology In 2022, it reviewed 884 randomized clinical trials with 883,627 participants on 27 types of micronutrients. The picture is nuanced but clear in general terms: vitamin C, vitamin D, vitamin E and selenium showed no effect on cardiovascular disease. Beta-carotene, again, increased overall mortality, cardiovascular mortality, and stroke risk. But there are exceptions with omega-3 that did reduce the risk of heart attack and cardiovascular mortality.

Magnesium. Without a doubt, the revolution of the moment, since it seems to be used for absolutely everything. In 2020 it already appeared a review on magnesium oral to see if it actually reduced muscle cramps, and the truth is that the conclusion was that it was unlikely to provide clinically significant relief to older adults with night cramps.

This does not mean that magnesium is useless in all contexts. It means that if you are a healthy adult who takes magnesium because “a TikTok influencer recommended it to you for cramps” you are wasting your money. But if it is taken because an analysis has confirmed that magnesium levels are below normal, it can be very useful.

Vitamin D. A few years ago this was the fashionable supplement for everyone, since it was sold that there was a general deficit among the population. In this case, the experts pointed out that vitamin D should not be supplemented on a general basis in healthy adults under 75 years of age to reduce the risk of disease.

There is evidence in favor of supplementation in specific groups such as children and adolescents to prevent diseases such as rickets, people over 75 years of age to reduce mortality, and pregnant women to reduce the risk of preeclampsia and premature birth. In this way, supplementation is useful, but always with medical advice behind it that sees it justified to send a vitamin supplement.

When to take them? The honest answer is: in specific and well-defined contexts, with clear clinical indication and as preventive life insurance to avoid all diseases. In some cases it is clear that it must be done, such as folic acid in pregnancies, vitamin B12 in vegan diets or vitamin D in groups with documented deficiencies. But what doesn’t make sense is taking a daily cocktail of eight supplements because we have been sold that it is necessary for our body to ‘start’.

But it also has the logic of why we take it, since we have a constant feeling that we need to be more rested, focused and healthier. Here supplements offer us this very easy solution: with a pill. The problem is that our body works with constant balances and no matter how much we throw at it, it will not respond as we can expect.

Images | Jellybee MIND FAVOR

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