The Hungry Pharmacist

The supplement industry is one of the largest industries in the world, generating billions of dollars and producing billions of tablets annually. Naturally, within such a massive industry, there are high-quality products that truly help, as well as products that offer no real benefits—or even worse, some that may be harmful.

Pharmacists who work or have worked in pharmacies encounter a wide variety of supplements daily. Their role is to recommend effective products to customers while also warning them against poor-quality supplements that are either overly marketed, ineffective, or incompatible with other medications the person may be taking. The pharmacist’s role is crucial, ensuring that the patient’s best interests come before marketing, industry, or other financial interests.

We are constantly bombarded with advertisements for supplements—on social media, websites, podcasts, television, and newspapers. So how do you recognize truly effective supplements? I have done the research so that you don’t have to.

Supplements That Are Actually Beneficial

1. Vitamin D3 – Except for countries in the equatorial region, most of the world suffers from a vitamin D3 deficiency (also known as cholecalciferol). The best source of this vitamin is sunlight. However, anyone who has lived in Northern Europe or Canada between November and March knows that sunshine is scarce due to overcast skies and short days. In such cases, we must turn to other sources—diet and supplements. Very few foods naturally contain vitamin D, with some exceptions such as certain types of fish (salmon, tuna, sardines) and beef liver. Since food alone is often insufficient, supplementation is recommended. The daily requirement for an adult is around 600 IU, while people with deficiencies may take up to 4000 IU per day.

Caution: This vitamin is fat-soluble, meaning it is harder to eliminate from the body and can lead to hypervitaminosis. Before taking it, it is best to do a blood test and consult a doctor for appropriate dosing.

2. Protein Powder (Whey, Casein, or Plant-Based Proteins) – Recommended for individuals who work out, recreational athletes, those losing weight, and people who struggle to meet their protein intake through diet alone. Its main function is to preserve and build muscle mass while aiding in recovery, especially after exercise.

Caution: Always buy protein powder from specialized stores or pharmacies. Avoid purchasing from unknown online sources.

3. Creatine Monohydrate – When I first started working out (unsuccessfully) in the mid-2000s, creatine was highly controversial, almost on the same level as steroid hormones. However, over time, it has become one of the most researched (and cheapest) supplements in the world. It is recommended for both athletes and recreational users, as it enhances strength, endurance, and muscle recovery.

Not recommended for people with kidney, liver, or heart disease.

4. Omega 3 fatty acids – One of the most important antioxidants and anti-inflammatory agents, omega-3s improve concentration, reduce blood lipid levels, and promote heart health. They are naturally found in very few foods, mainly in northern fish species. Since dietary intake is often insufficient, 1000 mg per day is recommended for adults.

5. Magnesium – Best known for preventing and treating muscle cramps, magnesium is commonly taken by recreational athletes, older adults, and pregnant women. In the beginning, it may cause mild side effects such as diarrhea or digestive issues, but these usually subside.

For better absorption, choose magnesium citrate or malate. The daily dose should not exceed 300–400 mg.

6. Zinc – This mineral plays a major role in the immune system, helping the body fight infections and allergies. The daily dose should not exceed 25 mg.

Zinc is naturally found in foods such as lobster, beef, oysters, egg yolks, cheddar cheese, and sardines.

7. Probiotics – These are the so-called “good bacteria” that naturally reside in our intestines. Various factors, such as antibiotic use, poor diet, or certain illnesses, can disrupt gut flora. Probiotics (in capsule or powder form) usually contain Lactobacillus and Bifidobacterium strains.

A healthy gut microbiome is crucial not only for digestion but also for the immune system and weight loss.

Supplements That Are A Waste Of Money

1. Fat Burners – Many products promise rapid weight loss, but the truth is, no supplement alone can achieve this. Without proper nutrition and exercise, sustainable weight loss is nearly impossible. Most fat burners contain caffeine, diuretics, and laxatives that temporarily reduce water weight and slightly boost metabolism.

Some fat burners contain sibutramine, a banned substance that can increase the risk of stroke.

2. Detox Teas & Supplements – The human body already has a built-in detox system: the liver. Many detox teas contain laxatives, which artificially accelerate digestion and can lead to dehydration and electrolyte imbalances in extreme cases.

3. Multivitamins – These typically contain synthetic vitamins and minerals that the body absorbs poorly. Most of the nutrients in multivitamins are unnecessary and are simply excreted.

Overuse can lead to hypervitaminosis, especially with fat-soluble vitamins.

4. Immunity Boosting Supplements– With the exception of zinc and echinacea, most products claiming to boost immunity are ineffective. The immune system is complex and influenced by multiple factors, including genetics, a healthy diet, avoiding alcohol and smoking, regular exercise, and fresh air exposure.

Deficiencies should be diagnosed by a doctor and treated with targeted supplements.

5. Collagen For Skin, Nails and Hair – Some people report improvements, but there is no scientific evidence proving that collagen supplements significantly enhance skin, hair, or nail health.

6. Chondroitin & Glucosamine for Arthritis – These two supplements are among the most commonly used for osteoarthritis, but studies have shown no significant benefits. In fact, a 2016 study had to be stopped because participants taking these supplements reported worse symptoms than those taking a placebo.

Only take supplements that are truly necessary, proven effective, and recommended by a doctor. In today’s fast-paced world, we often look for quick fixes—even when it comes to our health. We want a magic pill to lose weight, boost immunity, or achieve flawless skin, but the truth is: there are no shortcuts.

Focus on supplements that genuinely contribute to your health, and don’t waste money on unnecessary products.