Wellness Wonder or Snake Oil? The Truth Behind Supplement Trends
The wellness industry is thriving, but with that, it can bring a vast range of supplements claiming to enhance everything from skin radiance to mental clarity and restful sleep. Trends risen by TikTok, Instagram, and other social platforms are often amplified by influencers and celebrities. But do these trending supplements truly deliver on their promises, or are they simply a snake oil myth?
Collagen
Claim: Collagen is a protein that naturally declines as we age, leading to wrinkles, weaker nails, and thinning hair. It’s no surprise that collagen supplements are popular on TikTok and Instagram with influencers sharing 'dramatic' results.
Truth: Research backs collagen’s benefits for skin[1]. Collagen may also support joint health and bone density, making it a versatile addition to a wellness routine. Hydrolysed collagen (collagen peptides) for better absorption, and pair it with vitamin C to enhance collagen production.
Supergreens
Claim: Packed with a blend of greens like spirulina, wheatgrass, and chlorella, super greens claim to boost energy, digestion, and overall health. Wellness influencers swear by their benefits, often claiming they can replace your daily veg intake with a single scoop.
Truth: While super greens powders are a convenient way to add extra nutrients, they shouldn’t replace whole foods. Some research suggests that ingredients like spirulina and chlorella offer antioxidant and anti-inflammatory benefits. However, their impact depends on quality, dosage, and diet.
Magnesium
Claim: Magnesium has taken over wellness circles as the ultimate relaxation mineral. It is promoted for better sleep, reduced stress, muscle recovery, and even hormone balance.
Truth: Magnesium plays a role in muscle function, nerve health, and energy production. Research supports its benefits for sleep, stress reduction, and muscle recovery[2]. Not all magnesium supplements are the same though, magnesium glycinate is great for relaxation and sleep, while magnesium citrate can aid digestion.
Ashwagandha
Claim: Ashwagandha claims reduce stress, improve sleep, and even balance hormones. Often found in capsules, powders, and gummies, it’s marketed as a natural way to boost resilience against stress.
Truth: Ashwagandha is an adaptogen, meaning it helps the body manage stress, reduce cortisol levels (the stress hormone) and improved sleep quality. Some studies also suggest it may enhance focus and support athletic recovery[3]
While these supplements offer real benefits, it’s essential to keep expectations realistic. They should complement a balanced diet - not replace it. If you’re pregnant, nursing, or taking medication, always check with a healthcare professional before adding a new supplement to your routine.
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[1] de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. doi: 10.1111/ijd.15518. Epub 2021 Mar 20. PMID: 33742704.
[2]Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203. doi: 10.1519/JSC.0000000000003827. Epub 2020 Oct 1. PMID: 33009349.
[3]Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
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