Collagen

Collagen supplements are often promoted as the secret to youthful, glowing skin. In reality, once consumed, collagen is broken down into amino acids just like any other protein, and the body cannot directly channel collagen to the skin. What truly supports collagen synthesis is a protein-rich diet combined with vitamin C, which together provide the essential building blocks and cofactors for the body’s natural production of collagen. Expensive collagen powders rarely offer benefits superior to what a wholesome diet already provides.

Fat Burners

“Fat burner” pills typically contain ingredients such as caffeine, green tea extract, or capsaicin. While these may cause a slight, temporary increase in metabolic rate, the effect is minimal and unsustainable. Long-term fat loss is possible only through a calorie deficit, achieved with a balanced diet and consistent physical activity—no pill can bypass this fundamental principle of physiology.

NAD

Nicotinamide adenine dinucleotide (NAD⁺) plays a critical role in energy production and cell repair, which is why NAD⁺ boosters are marketed as anti-aging supplements. However, the body naturally synthesizes NAD⁺ from niacin, readily available in peanuts, legumes, fish, meat, and whole grains. Current human trials show inconclusive long-term benefits of supplementation, making a nutrient-rich diet the more practical and cost-effective choice.

Detox teas and juices

The concept of “detoxing” with teas or juice cleanses is misleading. The body already possesses a highly effective detoxification system—primarily the liver and kidneys. Instead of restrictive cleanses, simply prioritizing high-fiber fruits and vegetables, adequate hydration, and reducing processed foods supports natural detox pathways more effectively and sustainably.

Supplements you should avoid (Source: Freepik)

Probiotics

Gut microbiota indeed influences metabolism, but claims that probiotics alone lead to weight loss are overstated. Most commercial probiotic supplements contain limited strains, and their effectiveness varies among individuals. A fiber-rich diet with natural fermented foods such as curd, idli, dosa, kefir, or sauerkraut is a proven way to nurture a healthy gut without relying on expensive capsules.

In summary, while supplements may be useful in specific deficiency states, for the average healthy individual, most of these marketed products are unnecessary, overpriced, and often less effective than simple dietary and lifestyle choices. The foundation of good health continues to be a balanced diet, regular exercise, quality sleep, and stress management all of which science consistently supports.

Here are some supplements you should add to your diet instead:

Indianexpress.com spoke to Basavaraj S Kumbar, Consultant- Internal Medicine, Aster Whitefield Hospital, Bengaluru, to find out the 5 best vitamin supplements that promise good health and a long life:

1. Vitamin D

Vitamin D is very important for bone growth, the immune system, and mood. It is one of the most common vitamins that people are deficient in, usually due to a lack of sun exposure. It assists with the absorption of calcium and prevents osteoporosis as well.

2. Vitamin C

It is an excellent antioxidant that improves immunity, enhances collagen synthesis, and speeds up wound healing. Vitamin C also helps in maintaining healthy skin and protects cells from free radical damage.

3. Vitamin B12

It assists in preserving nerve function, red blood cell production and helps provide energy. Vitamin B12 deficiency can cause weakness, fatigue, and sometimes even neurological diseases, particularly in vegetarians and older people.

4. Omega-3 Fatty Acids (Fish Oil)

Omega-3 promotes heart health and brain function and minimizes inflammation. It also supports healthy joints and may reduce the risk of chronic conditions such as heart disease.

5. Magnesium

It helps with the body’s muscle function, relaxation, sleep, and bone health. Magnesium also aids in reducing stress, regulating blood sugar levels and preventing migraines.

As matcha tea seems to be popping up everywhere you look, one person has claimed it’s causing hair loss – sparking concern for many. We chat to experts on whether it really can cause hair loss or if it’s a myth

Matcha has been surging in popularity and thanks to it’s added health benefits it’s hailed for being packed with goodness – but now people are concerned about side effects from drinking too much.

It’s become a staple drink for Instagram girls promoting wellness, as the powdered tea has swiftly replaced the iced lattes and flat whites. It’s also hailed for being caffiene-crash free, making it an even more popular choice, alongside it’s nutritional gains too. Whether it’s an iced matcha latte, a hot matcha or even a flavoured one, it’s no surprise it’s become the status symbol of the “clean girl aesthetic”.

Thanks to the unique growing conditions, the tea plants produce higher amounts of amino acids, including L-theanine, plant compounds called polyphenols as well as antioxidant nutrients such as vitamin C. Matcha is also relatively high in caffeine compared to other teas.

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But when a viral Instagram reel claimed the popular drink could cause hair loss, panic erupted. LA-based skincare brand founder Michelle Ranavat revealed how she thinks her hair began falling out after she started drinking “too much matcha”. We speak to leading nutritional expert Rob Hobson on whether this can be true and debunks the myths.

Rob, a spokesperson for Bio-Kult simply told Daily Mirror: “No, matcha itself does not directly cause hair loss,” and explained the myths started due to Tannins, which are found in green tea.

“Tannins are natural plant polyphenols found in teas, wine, nuts, berries, and chocolate and matcha. They’re valued for their antioxidant properties but can bind to non-heme iron (the form of iron found in plant foods), reducing absorption.”

Haircare expert Anabel Kingsley, Lead Trichologist and Brand President at Philip Kingsley said the tannins found in tea are combined with iron which makes it harder for you to absorb, but as people add milk to their matcha, and the “adding of milk will prevent any damage”.

Rob further detailedthat because matcha is powdered whole leaf, it contains “more tannins than regular brewed tea, so the effect can be stronger.” But for most people drinking matcha in moderation, this effect is unlikely to impact hair health.

“However, groups at higher risk of iron deficiency like vegetarians, vegans, pregnant or perimenopausal women, or those with diagnosed low iron may see iron status affected if matcha is consumed too close to meals or in excess.”

The polyphenols (e.g. EGCG) found in matcha feed your gut bacteria in a positive way. Research shows they can help boost friendly microbes like Bifidobacterium and Lactobacillus while keeping less helpful ones in check. Human trials have found matcha increases beneficial species such as Coprococcus and reduces harmful ones like Fusobacterium. Animal studies also suggest matcha may support the gut–liver connection, reduce inflammation, and improve overall metabolic health.

Iron is critical for healthy hair growth, and low levels have been linked to shedding and thinning – but Rob said not many people have these chronic low levels. He explained that “hair loss is multifactorial so stress, hormones, genetics, and other nutrient deficiencies (vitamin D, B12, zinc) are also major contributors.”

So when it comes to drinking too much, Rob said multiple cups daily can lead to “caffeine-related issues: jitteriness, digestive upset, and poor sleep and matcha also contains oxalates, so very high intakes could, in theory, could raise kidney stone risk but unlikely in majority of people.”

But for those who do drink it, he recommended to drink it between meals, ideally 1–2 hours away from iron-rich foods or supplements and to pair iron-rich foods with vitamin C (tomatoes, peppers, citrus) to improve absorptio, but for most people drinking matcha in moderation is safe and beneficial.

This theory is echoed by trichologist Wil Fleeson, Director of Rainbow Room, who further explained: “There has been some recent discussion about whether drinking matcha can cause hair loss, and I’d like to clear this up. Matcha does not cause hair loss.”

He said in “some” circumstances, it may contribute to hair shedding, but said “this is not the same thing”. Hair loss means the follicles are damaged or destroyed, which is permanent, the expert explained. “Hair shedding or thinning is temporary – it reduces density for a time, but the follicles remain intact, and the hair will grow back.”

While the concern comes from the tannins found in matcha – the same compounds that are also present in coffee and red wine. Tannins can interfere with how the body absorbs iron. Will further detailed: “The effect of tannins is relatively small and only significant if a person is already iron-deficient.

“In other words, it isn’t the matcha that causes the shedding – it’s the underlying lack of iron. It’s also worth remembering that matcha is rich in antioxidants, which are actually beneficial for the hair. Antioxidants help to protect the follicles and support healthy growth, so for most people, matcha can be considered a positive addition to their diet rather than a risk.”

For those who want to help thicken their hair, celebrity hairstylist Jay Birmingham has given some of his top tips. There are preventative measures that can be put in place to help reduce hair loss. “Firstly, avoiding using too much heat on our hair is so important, alongside avoiding wearing too tight hairstyles.”

Instead, he recommended using silk or scrunchies as they’re gentler and help reduce the risk of breakage. Jay also noted overbrushing can also cause hair damage too.

“Pairing these habits with high-quality care products, such as gentle shampoos and nourishing conditioners is so important to keep our hair healthy and strong.”

There are certain haircare products that can be used to help with hair thickening and hair loss, including Philip Kingsley’s Density Duo Thickening Shampoo & Conditioner (£62). A thickening shampoo that helps improve the health, condition and quality of fine, fragile, and shedding hair which works to improve hair condition, thickens the appearance of strands, creates lasting volume and reduces hair breakage.

Alternatively, The Ordinary Multi-Peptide Serum for Hair Density (£20) is a concentrated leave-in formula designed to support the scalp and give you thicker, denser, fuller-looking hair. The formula is lightweight and offers a combination of peptide technologies alongside a series of plant-based extracts.

While Ouai Thickening Spray (£26) gives hair a thicker, fuller look. The styling spray works to provide all-over volume that lasts the entire day. Contributing heat protection this haircare product can be used with heated styling tools for optimal thickening results. Formulated with amaranth peptide, this styling spray helps nourish and repair the hair cuticle while increasing the diameter of the hair. It also contains volume polymers that work to provide long-lasting volume.