Less is more when it comes to Supplements

Before you figure out a supplement stack, ponder the following. It may not be necessary and it can even be counterproductive.

1. Supplements Are Not Always Necessary

Despite their popularity, most people absolutely do not need dietary supplements if they maintain a balanced diet and exercise. Supplements are often marketed as essential for health, but they generally do not improve health or prevent diseases in healthy individuals.

2. Potential Health Risks

Some supplements can pose health risks when taken in excess. For example:

• High calcium intake has been linked to an increased risk of prostate cancer
• Excessive vitamin A can cause serious health issues like dizziness, nausea, and even death in rare cases

3. Interactions with Medications

Supplements can interact with prescription medications, potentially reducing their effectiveness or causing adverse effects. Examples include:

• Vitamin K can interfere with blood thinners like warfarin
• St. John's wort can reduce the effectiveness of various medications, including antidepressants and birth control pills

4. Misleading Marketing Claims

• The marketing of supplements often includes vague claims like "promotes heart health" or "supports immunity"
• These claims can mislead consumers into believing supplements are more beneficial than they actually are
• The FDA does not rigorously regulate these claims, leading to potential misconceptions about their effectiveness

5. Supplements Are Not Substitutes for a Healthy Diet

• While supplements can provide specific nutrients, they cannot replace the benefits of a varied and nutritious diet
• Relying on supplements instead of consuming a balanced diet may lead to nutritional gaps and health issues

6. Quality and Content Variability

• The content of supplements can vary widely
• Some products may contain more or less of the active ingredients than stated on the label
• This lack of regulation can lead to unexpected side effects or insufficient nutrient intake

An Anecdote

A recent example of supplementation gone wrong involves the recall of red yeast rice products in Japan, which were linked to at least five deaths. These products, intended to lower cholesterol, contained benikoji, an ingredient derived from mold. The recall was initiated after the discovery of puberulic acid, a chemical compound potentially linked to the fatalities. Although no such products have been recalled in the U.S., this incident raises concerns about the safety of supplements that are marketed as natural remedies.

The shocking part of this anecdote is that one would think the risks from eating red yeast rice are nil. However, it literally killed the people having it. So think of it this way; you're risking your life for a very small marginal benefit. The expected value math does not line up. You're better off investing in a better diet, exercise or preventative screening; things that don't carry a risk of death, that offer compounding benefits to you with minimal risk.

Overall, supplements are usually a waste of time for most people. However, content creators online will rarely tell you this because they're trying to monetize you. People like Peter Attia and Andrew Huberman market AG1, Bryan Johnson sells a blueprint stack... We at Galen think the best supplements are totally free. We also will never sell you supplements here to maintain a lack of bias.

The best "supplements" are totally free. Hard and regular exercise. Good sleep habits. Good social connections. And more. We'll talk about those later.