Lately, it seems like you cannot open TikTok or Instagram without encountering an influencer or wellness expert promoting some miracle pill or powder that promises to transform your health, body, and life. But do we really need supplements? And how can we distinguish between science-backed solutions and mere marketing hype—or even potential dangers?
Raj Punjabi-Johnson and Noah Michelson, co-hosts of HuffPost’s “Am I Doing It Wrong?” podcast, recently posed these questions to John “Wesley” McWhorter, a food as medicine expert, professional chef, behavioral scientist, and cookbook author. McWhorter visited the studio to discuss what is real, what is fake, and what to watch out for regarding supplements.
“There are a lot of people whose sole interest is selling products,” McWhorter said. “They don’t know what they’re talking about, and not only does it create confusion for the consumer, it actually creates some danger. As a professional, it’s a big problem [for us].”
McWhorter explained that most typical healthy adults do not need a multivitamin or supplements because they get all necessary nutrients from food. However, individuals with certain conditions or deficiencies may require a boost. “The reality of the data shows us that [taking a daily multivitamin] is not really helpful for the average person that’s within the bell curve,” he said. “If you’re pregnant, if you’re an aging adult, if you have a malabsorption issue—something along those lines—yes, it can be very beneficial, but for the majority of folks out there, you don’t need it.”
While there is no harm in taking a multivitamin as long as one avoids mega doses, McWhorter noted that “there’s not enough literature saying that it’s very beneficial outside of those specialized groups.” Instead, he recommended focusing on obtaining vitamins and minerals from meals, emphasizing whole foods like vegetables and fruits. “You can’t take all of what nature gives us and put it into a bottle and sell it as the same thing. Sorry, it’s just not the same thing,” he stressed.
When asked about supplements he would recommend for the average consumer, McWhorter pointed to creatine. “Creatine is one of the most widely studied supplements out there—I think actually more than any other,” he said. Originally associated with muscle building in the late ’90s and early 2000s, recent research has revealed additional benefits. “There’s some great literature on the benefits of, like, if you have a poor night’s sleep, well, a little extra creatine can really help recover that,” McWhorter explained. However, he cautioned against misuse: “You can’t use it like, ‘I’m going to sleep every night for three hours … I’m just going to max this out and then just take 50 grams of creatine.’ That’s not the reality, but it can be very beneficial in helping support [recovery].”
Creatine may also aid brain health. “For people who are aging, the cognitive benefits [of taking creatine] … as there’s decline, are also super beneficial, and then maintaining muscle mass, it also helps on that side too,” he added. Studies suggest that short-term memory and intelligence/reasoning may improve with creatine administration.
McWhorter emphasized the importance of consulting a medical provider before trying any new supplements. “It seems like overkill [to consult your doctor before beginning a new supplement], right? But I think the way to think about it is if that supplement you’re trusting to be strong enough to make a change [to your health], then it’s strong enough to have an effect with a medication [you’re currently taking] or something else you’re taking. So yes, you absolutely should [talk to your doctor first].”
The episode also covered which supplements McWhorter would never take, buzzwords that are red flags on product labels, and more. Listeners can subscribe to “Am I Doing It Wrong?” on any podcast platform to catch the full episode and explore other topics such as apologizing, managing credit card debt, finding love online, overcoming anxiety, online shopping tips, dental care, hotel booking secrets, dealing with anger, making friends as an adult, protein intake, workout optimization, car maintenance, surviving a breakup, and avoiding forever chemicals. The full episode is also available on YouTube.
For more from Wesley McWhorter, visit his website. Have a question or need help with something you’ve been doing wrong? Email AmIDoingItWrong@HuffPost.com for a chance to have it featured in a future episode.
