Editor's Cut: The 20 Most Overrated Supplements

Protein powder, fat burners, anti-aging solutions. In today’s multi-billion dollar supplement industry, you can find a pill or powder that claims to fix any health problem. But there’s a difference between marketing flair and real life results.

That’s why we turned to our nutrition advisor, Alan Aragon. We tasked him with a very difficult challenge: Determine what supplements are NOT supported by science. Aragon, who runs a popular research review (http://alanaragon.com/researchreview) did what he does best—he investigated the question and searched for the truth. The result was this amazingly in-depth report: The 20 Most Overrated Supplements. In it, Aragon shows—through 51 published studies—the flaws in many of today’s most popular supplements. For those of you interested in the research, we annotated each of the studies referenced. Here they are for your own research purposes

References

1. Jull AB, et al. Chitosan for overweight or obesity. Cochrane Database Syst Rev. 2008 Jul 16;(3):CD003892.

2. Yazaki Y, et al. A pilot study of chromium picolinate for weight loss. J Altern Complement Med. 2010 Mar;16(3):291-9.

3. Lukaski HC, et al. Chromium picolinate supplementation in women: effects on body weight, composition, and iron status. Nutrition. 2007 Mar;23(3):187-95. 

4. Bennett R, et al. High-dose chromium(III) supplementation has no effects on body mass and composition while altering plasma hormone and triglycerides concentrations. Biol Trace Elem Res. 2006 Oct;113(1):53-66.

5. Vincent JB. The potential value and toxicity of chromium picolinate as a nutritional supplement, weight loss agent and muscle development agent. Sports Med. 2003;33(3):213-30.

6. Clancy SP, et al. Effects of chromium picolinate supplementation on body composition, strength, and urinary chromium loss in football players. Int J Sport Nutr. 1994 Jun;4(2):142-53.

7. Whigham LD, et al. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11.

8. Silviera MB, et al. Conjugated linoleic acid (CLA) and obesity. Public Health Nutr. 2007 Oct;10(10A):1181-6.

9. Kreider RB, et al. Effects of conjugated linoleic acid supplementation during resistance training on body composition, bone density, strength, and selected hematological markers. J Strength Cond Res 2002;16(3):325-34.

10. Salas-Salvadó J, et al. Conjugated linoleic acid intake in humans: a systematic review focusing on its effect on body composition, glucose, and lipid metabolism. Crit Rev Food Sci Nutr. 2006;46(6):479-88.

11. Heymsfield SB, et al. Garcinia Cambogia (hydroxycitric acid) as a potential antiobesity agent. JAMA 1998;280:1596-1600.

12. Preuss HG, et al. Effects of a natural extract of (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss. Diabetes Obes Metab. 2004 May;6(3):171-80.

13. Preuss HG, et al. Efficacy of a novel calcium/potassium salt of (-)-hydroxycitric acid in weight control. Int J Clin Pharmacol Res. 2005;25(3):133-44.

14. Vasquez  CA. et al. Evaluation of the pharmacotherapeutic efficacy of Garcinia cambogia plus Amorphophallus konjac for the treatment of obesity. Phytother Res. 2008 Sep;22(9):1135-40.

15. Ulbricht C, et al. Guggul for hyperlipidemia: a review by the Natural Standard Research Collaboration. Complement Ther Med. 2005 Dec;13(4):279-90. Epub 2005 Sep 23.

16. Szapary PO, et al. Guggulipid for the treatment of hypercholesterolemia: a randomized controlled trial. JAMA. 2003 Aug 13;290(6):765-72.

17. Elmslie JL, et al. Carnitine does not improve weight loss outcomes Bipolar Disord. 2006 Oct;8(5 Pt 1):503-7.in valproate-treated bipolar patients consuming an energy-restricted, low-fat diet.

18. Villani RG, et al. L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women. Int J Sport Nutr Exerc Metab. 2000 Jun;10(2):199-207.

19. Ostojic SM, Ahmetovic Z. The effect of 4 weeks treatment with a 2-gram daily dose of pyruvate on body composition in healthy trained men. Int J Vitam Nutr Res. 2009 May;79(3):173-9.

20. Pittler MH, Ernst E. Dietary supplements for body-weight reduction: a systematic review. Am J Clin Nutr. 2004 Apr;79(4):529-36.

21. Koh-Banerjee PK, et al. Effects of calcium pyruvate supplementation during training on body composition, exercise capacity, and metabolic responses to exercise. Nutrition. 2005 Mar;21(3):312-9.

22. Colker, CM, et al. Effects of Citrus Aurantium extract, caffeine and St-John’s wort on body fat loss, lipid levels and mood states in overweight healthy adults Curr Ther Res. 1999;60:145-153.

23. Fugh-Berman A, Myers A. Citrus aurantium, an ingredient of dietary supplements marketed for weight loss: current status of clinical and basic research. Exp Biol Med (Maywood). 2004 Sep;229(8):698-704.

24. Álvares TS, et al. L-Arginine as a potential ergogenic aid in healthy subjects. Sports Med. 2011 Mar 1;41(3):233-48.

25. Greer BK, Jones BT. Acute arginine supplementation fails to improve muscle endurance or affect blood pressure responses to resistance training. J Strength Cond Res. 2011 Jul;25(7):1789-94.

26. Willoughby DS, et al. Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exercise.

27. Phillips GC. Glutamine: the nonessential amino acid for performance enhancement. Curr Sports Med Rep. 2007 Jul;6(4):265-8.

28. Wilkinson SB, et al. Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise. Appl Physiol Nutr Metab. 2006 Oct;31(5):518-29.

29. Antonio J, et al. The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res. 2002 Feb;16(1):157-60.

30. Candow DG, et al. Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol. 2001 Dec;86(2):142-9.

31. Peveler WW, et al. Effects of ribose as an ergogenic aid. J Strength Cond Res. 2006 Aug;20(3):519-22.

32. Kerksick C, et al. Effects of ribose supplementation prior to and during intense exercise on anaerobic capacity and metabolic markers. Int J Sport Nutr Exerc Metab. 2005 Dec;15(6):653-64.

33. Kreider RB, et al. Effects of oral D-ribose supplementation on anaerobic capacity and selected metabolic markers in healthy males. Int J Sport Nutr Exerc Metab. 2003 Mar;13(1):76-86.

34. Saudan C, et al. Short term impact of Tribulus terrestris intake on doping control analysis of endogenous steroids. Forensic Sci Int. 2008 Jun 10;178(1):e7-10. Epub 2008 Feb 20.

35. Milasius K, et al. The influence of the Tribulus terrestris extract on the parameters of the functional preparedness and athletes' organism homeostasis. Fiziol Zh. 2009;55(5):89-96.

36. Neychev VK, Mitev VI. The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men. J Ethnopharmacol. 2005 Oct 3;101(1-3):319-23.

37. Rogerson S, et al. The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. J Strength Cond Res. 2007 May;21(2):348-53,

38. Antonio J, et al. The effects of Tribulus terrestris on body composition and exercise performance in resistance-trained males. Int J Sport Nutr Exerc Metab. 2000 Jun;10(2):208-15.

39. Sleivert G, et al. The effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristics. Int J Sport Nutr Exerc Metab. 2003 Sep;13(3):251-65. 

40. Syrotuik DG, et al. Effect of elk velvet antler supplementation on the hormonal response to acute and chronic exercise in male and female rowers. Int J Sport Nutr Exerc Metab. 2005 Aug;15(4):366-85.

41. Fawcett JP, et al. The effect of oral vanadyl sulfate on body composition and performance in weight-training athletes. Int J Sport Nutr. 1996 Dec;6(4):382-90.

42. Farnfield MM, et al. Plasma amino acid response after ingestion of different whey protein fractions. Int J Food Sci Nutr. 2008 May 8:1-11. [Epub ahead of print] 

43. Buckley JD, et al. Supplementation with a whey protein hydrolysate enhances recovery of muscle force-generating capacity following eccentric exercise. J Sci Med Sport. 2010 Jan;13(1):178-81. Epub 2008 Sep 2. 

44. Deglaire A, et al. Hydrolyzed dietary casein as compared with the intact protein reduces postprandial peripheral, but not whole-body, uptake of nitrogen in humans.  Am J Clin Nutr. 2009 Oct;90(4):1011-22. Epub 2009 Aug 19.

45. Koopman R, et al. Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. Am J Clin Nutr. 2009 Jul;90(1):106-15. Epub 2009 May 27.

46. Koehler K, et al. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. European Journal of Clinical Nutrition (2009) 63, 65–70; doi:10.1038/sj.ejcn.1602899; published online 19 September 2007.

47. Wilborn CD, et al. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr. 2004 Dec 31;1(2):12-20.

48. Chen S, et al. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010 May;16(5):585-90.

49. Parcell AC, et al. Cordyceps Sinensis (CordyMax Cs-4) supplementation does not improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004 Apr;14(2):236-42.

50. Campbell C, et al. Carbohydrate-supplement form and exercise performance. Int J Sport Nutr Exerc Metab. 2008 Apr;18(2):179-90.

51. Rietschier HL, et al. Sun-dried raisins are a cost-effective alternative to sports jelly beans in prolonged cycling. J Strength Cond Res. 2011 Aug 30. [Epub ahead of print]