Lately, it seems like you can\u2019t fire up TikTok or Instagram without coming across an influencer or wellness \u201cexpert\u201d peddling some wonder pill or powder that will supposedly give you the health, body, and life of your wildest dreams.<\/p>\n
But do we really need supplements? And how can we tell the difference between science-backed solutions for real issues and what\u2019s merely sparkly marketing \u2014 or worse, potentially dangerous?<\/p>\n
That\u2019s what we, Raj Punjabi-Johnson and Noah Michelson, co-hosts of HuffPost\u2019s \u201cAm I Doing It Wrong?<\/a>\u201d podcast, recently asked John \u201cWesley\u201d McWhorter<\/a>, a food as medicine expert, professional chef, behavioral scientist and cookbook author, when he dropped by our studio.<\/p>\n \u201cThere are a lot of people whose sole interest is selling products,\u201d McWhorter told us. \u201cThey don\u2019t know what they\u2019re talking about, and not only does it create confusion for the consumer, it actually creates some danger. As a professional, it\u2019s a big problem [for us].\u201d<\/p>\n Most typical healthy adults don\u2019t need a multi-vitamin or supplements because they\u2019re getting everything their bodies require from food, McWhorter said. However, some people with certain conditions or deficiencies may need a boost.<\/p>\n \u201cThe reality of the data shows us is that [taking a daily multi-vitamin] is not really helpful for the average person that\u2019s within the bell curve,\u201d he said. \u201cIf you\u2019re pregnant, if you\u2019re an aging adult, if you have a malabsorption issue \u2014 something along those lines \u2014 yes, it can be very beneficial, but for the majority of folks out there, you don\u2019t need it.\u201d<\/p>\n McWhorter said there\u2019s no harm in taking a multi-vitamin, as long as you\u2019re not taking mega doses of anything, which can be problematic. But \u201cthere\u2019s not enough literature saying that it\u2019s very beneficial outside of those specialized groups,\u201d he added. <\/p>\n Instead, he suggested we focus on getting our vitamins and minerals from our meals and packing our plates with whole foods, including as many vegetables and fruits as we can get our hands on.<\/p>\n \u201cYou can\u2019t take all of what nature gives us and put it into a bottle and sell it as the same thing. Sorry, it\u2019s just it\u2019s not the same thing,\u201d he emphasized. <\/p>\n When we asked him whether there were supplements that he would recommend for the average consumer, he said there\u2019s one that may provide impressive benefits.<\/p>\n \u201c[Creatine] is one of the most widely studied supplements out there \u2014 I think actually more than any other,\u201d he told us. <\/p>\n \u201cIt was [originally] all about muscle building. In the late \u201990s and early 2000s, it was like, how do you get that top 5% of just \u2018pump\u2019 and getting the extra energy to really lift heavier and build that extra muscle? Creatine.\u201d<\/p>\n Though studies have shown how useful the supplement is for making gains in the gym, more recent research has revealed it may be great for other reasons.<\/p>\n \u201c[Creatine] was all about the muscle gains… and now there\u2019s some great literature on the benefits of, like, if you have a poor night\u2019s sleep, well, a little extra creatine can really help recover that,\u201d McWhorter said. \u201cYou can\u2019t use it like, \u2018I\u2019m going to sleep every night for three hours … I\u2019m just going to max this out and then just take 50 grams of creatine.\u2019 That\u2019s not the reality, but it can be very beneficial in helping support [recovery].\u201d<\/p>\n And it may aid another big muscle: our brains<\/a>.<\/p>\n \u201cFor people who are aging, the cognitive benefits [of taking creatine] on that side, as there\u2019s decline, are also super beneficial, and then maintaining muscle mass, it also helps on that side too,\u201d he added.<\/p>\n Studies have also shown <\/a>that \u201cshort-term memory and intelligence\/reasoning may be improved by creatine administration.\u201d<\/p>\n However, McWhorter told us to always check in with our medical provider before trying any new products.<\/p>\n \u201cIt seems like overkill [to consult your doctor before beginning a new supplement], right?\u201d McWhorter continued. \u201cBut I think the way to think about it is if that supplement you\u2019re trusting to be strong enough to make a change [to your health], then it\u2019s strong enough to have an effect with a medication [you\u2019re currently taking] or something else you\u2019re taking. So yes, you absolutely should [talk to your doctor first].\u201d <\/p>\n We also chatted about which supplements he would never take, buzzwords on products that are often red flags, and much more, so click above to hear the full episode or listen wherever you get your podcasts<\/a>.<\/p>\n You can also watch the full episode on YouTube.<\/a><\/p>\n For more from Wesley McWhorter, head here<\/a>.<\/p>\n