This Independence Day, let’s talk about the chains we still wear, not on our wrists, but in our minds.
One day, someone swears by biotin. The next, creatine is a villain. And don’t even get us started on “protein makes women bulky” – myth alert!
So, as we hoist the tricolour and honour those who fought for our freedom, maybe it’s time to win a little freedom for ourselves too- from misinformation, marketing gimmicks, and health advice that belongs in the trash.
So, let’s bust the myths, spill the tea, and keep it real.
Common Myths Related to Dietary Supplements
Here, we introduce a few common health supplement myths:
Myth 1: Dietary Supplements can replace a Balanced Diet
The most common myth about dietary supplements is that they can compensate for a poor diet. You need to consider a few points, such as:
- Supplements can’t be a substitute for a wholesome diet; they only fill the nutrition gap.
- Nutrients like vitamins, proteins, carbs, fibre, etc., are the primary food compounds essential for maintaining your health and building muscle.
- Therefore, you should follow a nutrient-rich diet every day and take supplements for optimal health outcomes.
Myth 2: More is Always Better
You should avoid taking higher doses of supplements, expecting that you will get better results. Here’s why:
- Supplements are loaded with vitamins and minerals, and they can effectively work in the range of recommended doses, as there is a limit to how much your body can utilise at a time.
- Moreover, there might be serious consequences of a health supplement overdose. You can face adverse effects like indigestion, vomiting, kidney failure, rashes, inflammation, etc.
- Thus, it is advisable to seek professional guidance before taking any health-related supplement.
Myth 3: Natural Supplements are Always Safe
You should be very cautious while using natural supplements, and that is because:
- The tag “natural” might indicate that natural ingredients are used, but that does not signify that the entire formulation is natural, safe for all skin types, or free from chemicals. When buying collagen dietary supplements for skin, make sure to check the ingredients that are free from allergens.
- Moreover, herbal supplements, for instance, can cause allergic reactions if you are already taking medications or are allergic to them. So, you must consult your doctor and then choose the supplement.
- To steer clear of these side effects, you should select reputable brands while buying these supplements.
Myth 4: Health Supplements Have Immediate Effects
People expect quick action from diet-related supplements. However, it is not all like that.
- Several supplements require a high amount of time to exhibit noticeable effects.
- Patience and persistence are, therefore, essential to getting the most out of dietary supplements.
- Also, supplements will work best if you take them with proper food, as they are well absorbed by food and reduce the chances of gut issues. This is because the absorption of nutrients depends on each other. For example, iron is absorbed in the presence of vitamin C, while calcium requires vitamin D to be absorbed well. Several other supplements like magnesium dietary supplements or omega 3 dietary supplements are also meant to be taken after meals.
- You will also need to do exercises and get enough sleep to activate the effects of supplements in your body.
Myth 5: All Brands are the Same
Assuming that all supplement brands offer the same quality and effectiveness is a misconception.
- The formulations of even similar products (for example, multivitamins) differ across brands. Moreover, their safety test methods may also vary.
- Thus, you should look for supplements that have ingredients that are tested by standard healthcare regulatory organisations and follow standardised production guidelines.
- You should also choose supplements that have proper and transparent lists of ingredients to invest in the right product that can actually benefit you.
Myth 6: Supplements are Universally Beneficial
Not every supplement is suitable for everyone; thus, it is important to choose supplements according to body type and capabilities.
- People will require nutritional supplements based on their age, gender, health status, nutrient deficiency, and lifestyle.
- Therefore, consulting a healthcare professional and determining the body’s goals are necessary to choose the best dietary supplements.
Myth 7: Biotin Is the Ultimate Hair Growth Miracle
We’ve all heard that biotin is the elixir for reducing hair fall and improving hair growth. Knowing myths surrounding biotin use can help you decide whether it’s really worth taking:
- Although biotin is essential for healthy hair, skin, and nails, most of it we can get from diet, and its deficiency is rare.
- Hair fall and stunted growth are not solely due to low biotin. Align with biotin supplements, you also need to take care of overall nutrition, hormonal balance, scalp health, and genetics.
- Overusing biotin won’t fast-track your hair growth, but in turn, may cause acne in some cases.
Myth 8: Creatine is Meant for Bodybuilders Only
Creatine naturally occurs in the body and aids in energy revival in the muscles, and improves performance in high-intensity activities. It’s not just for bodybuilders, because:
- Creatine is needed for improving overall strength and endurance. Taking it can be beneficial for anyone who is into physical sports or endurance activities.
- It supports cognitive functions and promotes cellular metabolism for energy. Taking it is shown to boost function and short-term memory in people over 60. So, safe doses can be helpful for more than just athletes. However, this does not mean that you start taking it without a doctor’s discretion. Consult your healthcare provider before using creatine.
Myth 9: Protein Makes Women Bulky
People who are even a slight bit into fitness know how important protein is. Yet some worry that taking protein powder may lead to unexpected weight gain. Let’s break down this myth below:
- Protein alone does not cause you to bulk up. But if you’re taking protein and being in calorie surplus, without doing strength training, it might add on extra pounds.
- Increasing protein intake and reducing carbs is an effective way to build lean muscle, support fat loss, and achieve a toned appearance, not a bulky one.
- Since women have low testosterone levels needed to build bulky muscles easily, protein can help maintain a healthy metabolism, not excessive muscle mass, when combined with resistance exercises.
How to Decide If You Need Supplements?
Supplements are not the permanent solution, but they can be beneficial in cases of nutrient deficiencies or increased nutritional needs, such as for athletes.
If you’re not sure whether you need supplements or not, the following pointers will help you decide:
1. Check Your Diet First
If you eat all kinds of plant, dairy, and animal-based foods, you’re less likely to need supplements. But if you’re vegan/vegetarian, supplements can help fill nutritional gaps.
As per an NCBI study, vegan diets lack vitamins B12, B3, B2, D, calcium, iodine, potassium, selenium, and zinc, so taking additional nutritional support might be necessary. You may take multi-vitamin B12 dietary supplement to get the essential vitamins and minerals.
2. Look Out for Deficiency Symptoms
Feeling constantly tired, experiencing hair fall, and having brittle nails are the tell-tale signs of deficiencies. Taking biotin supplements has been shown to help with the symptoms in such cases.
3. Evaluate Health Goals
Evaluate your fitness goals, such as weight management, boosting muscle mass, etc. Tailor your diet to meet your nutritional needs. If you still fall short, taking supplements might help.
4. Consult a Healthcare Professional
The best way to decide is to consult with your doctor. They can guide you on which supplements you actually need and how to take them based on your age, gender, lifestyle, and health condition.
In a Nutshell
There are a lot of misconceptions surrounding the use of dietary supplements. While we celebrate freedom this 15 August Independence Day 2025, it is also important to free ourselves from doubts and confusion related to dietary supplements. In order to do so, it is important to avoid being influenced by the prevailing misinformation and do research before taking the nutrition boosters.
Remember that nutritional supplements are meant to complement a healthy lifestyle, not replace it. So, prioritise a balanced diet, exercise, and consultation with healthcare professionals when considering supplement use. By dispelling these myths, you can make choices that contribute to your overall well-being safely and effectively.
