You've seen greens powder, electrolyte mixes, anti-bloat pills, and more splashed all over social media. Here, a registered dietitian takes a close look at five popular supplements to determine whether they're worth the hype (and the expense). Image: iStock
Today’s article comes to us from Registered Dietitian and Certified Diabetes Educator Emmeline Huddleston, RD, LD, CDCES.
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Let’s face it — we live in a digital world. It makes sense that we pick up a lot of our health and wellness recommendations from ads and influencers on social media. I, too, have fallen prey to overpriced (but beautifully styled) high-end wellness products, only for them to sit on my shelf for months on end. This begs the question: Are these popular supplements all they claim to be?
The FDA is not required to regulate dietary supplements for safety and effectiveness before they’re marketed, so it’s hard to know whether or not you’re making a good choice. From greens powder to anti-bloat pills, let’s take a closer look at some of social media’s trending wellness products and decide whether you should splurge or skip!
PinYou’ve likely seen these five trendy supplements marketed online — or heard about them at dinner with friends, or in the break room at work. Here, a registered dietitian breaks down the pros and cons! Image: iStock
Athletic Greens
Greens powder products such as Athletic Greens AG1 are a popular supplement made famous by social media influencers for their ability to be an “all in one” solution to wellness. AG1, in particular, claims to support energy levels and improve immune, gut, and hormonal health while supporting healthy aging by including 75 vitamins, minerals, plant compounds, adaptogens, and probiotics. Coming in at $100 for a month’s supply, AG1 may seem like a convenient, albeit expensive, alternative for providing a concentrated source of nutrients.
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Some of its pros include its probiotics, being safe for most diets and common food allergies, and offering an easy way to combine a lot of supplements into one serving. However, as with most supplements, there is a lack of research to confirm effectiveness and long-term effects. It also does not include vitamin D or iron and can have undesirable side effects, such as upset stomach, diarrhea, and bloating.
While AG1 does include proprietary blends of powdered herbs, fruits, vegetables, and plant products, it does not disclose the exact amount of these ingredients in their blends, making it hard to judge if there is an adequate dose of each in order to have a meaningful effect.
The Verdict: Is it worth it? Probably not. The price alone — at $99 for a 30-serving pouch — is an overzealous sale, in my opinion. While AG1 presents a convenient method to fill in nutrient gaps for some, it should not replace eating whole fruits and vegetables. If greens powder appeals to you, I suggest a less expensive version, such as Primal Greens or Amazing Grass, for a similar effect.
Vital Proteins Collagen Peptides
Collagen is a protein molecule made of amino acids that bring structure to our connective tissues, ligaments, tendons, bones, and skin. However, as we age, our bodies become less effective at producing collagen, losing around 1% every year by age 40. Collagen supplements claim to improve skin, hair, and nail health, as well as support healthy joints and bones. There are food sources of collagen such as bone broth, sardines, skin-on-chicken, and organ meats, but the most popular supplement form comes from powdered collagen — like Vital Proteins.
Vital Proteins’ collagen source is extracted from bovine (cow) or wild-caught salmon as a marine collagen source. One benefit of Vital Proteins collagen is that it consists of collagen peptides, also known as hydrolyzed collagen, meaning it is broken down to be more digestible in the body. An easy way to tell if collagen is hydrolyzed is if it is easily dissolvable in hot or cold water.
PinMany women add a serving of collagen peptides to their morning coffee or oatmeal, or use it to bulk up smoothies. As a bonus, the fat and protein in Vital Proteins help to balance your blood sugar throughout the day! Image: Amazon
One scoop of Vital Proteins collagen powder provides 20 grams of collagen, hyaluronic acid, vitamin C, and 0 grams of added sugar. Their powders are third-party certified by the NSF (National Sanitation Foundation) and contain no additional additives or sweeteners. As far as cons, there aren’t many! However, some have complained of GI issues like diarrhea, constipation, and heartburn after using collagen.
The Verdict: This one is worth it, in my opinion. If you are looking for a sugar-free, tasteless collagen supplement that mixes well with fluids and provides 20 grams of digestible collagen peptides, look no further. Pro tip: Mix with your morning coffee or hot tea for a healthy way to get in your dose of collagen while balancing your blood sugar! You can also easily throw this into smoothies, oatmeal, or yogurt bowls.
Liquid I.V. is an electrolyte drink mix powder designed to help you stay hydrated and replenish electrolytes. The company claims to use ‘Cellular Transport Technology’ to help pull electrolytes into the bloodstream quicker than drinking water alone. While this terminology may sound fancy, it isn’t exactly new. Using sodium and sugar to draw water into our cells more efficiently is a well-known and researched method.
Liquid I.V. boasts a variety of benefits, such as hydration, sleep, immune support, etc, by including essential minerals such as sodium, potassium, and calcium. A serving of their popular Hydration Multiplier contains 11 grams of sugar, 500 mg of sodium, and 380 mg of potassium.
One of the pros is its convenience factor. It’s available in ready-to-use powder sticks that simply need to be added to water, so they’re easy to take on the go. They also are relatively tasty and come in a variety of flavors. And, coming in at $24.99 for 16 packs, this can be a budget-friendly option, depending on how often you use them.
However, due to the high content of electrolytes, these electrolyte products are intended to be used for rehydration purposes, such as when you are performing strenuous activities or recovering from GI upset or fluid loss due to heat exposure. With 500 mg of sodium added (around 22% of our estimated daily needs), this may be too much for the average person for daily use, or for those following a low-sodium diet for medical reasons.
The Verdict: For most people, water alone is adequate for rehydration purposes. Like many supplements, I believe it’s safe to use in moderation and as necessary — but, if taken daily, electrolyte powders could easily exceed your sodium, potassium, and added sugar requirements.
For a much lower sodium content with the same hydration benefits, I recommend trying Jigsaw Pickleball Electrolyte Cocktail or Ultima Replenisher Daily Electrolyte Mix. These products don’t contain sugar or caffeine and are safe to use more frequently.
If you want to go even more budget-friendly, make your own electrolyte drink! Simply mix together 1.5 to 2 cups water, the juice of half a lemon, 1/8 to 1/4 teaspoon Celtic sea salt, Redmond Real Salt, or Himalayan sea salt, and 2 teaspoons of raw honey.
PinYou can whip up your own electrolyte drink by mixing 1.5 to 2 cups water, the juice of half a lemon, 1/8 to 1/4 teaspoon Celtic sea salt, Redmond Real Salt, or Himalayan sea salt, and 2 teaspoons of raw honey. Enjoy!
AMRA Colostrum Powder
Colostrum powder is the new buzzy ‘superfood supplement’ that boasts a variety of health benefits ranging from enhancing gut function to boosting the immune system, reducing inflammation, and improving skin health, among other things. So, what is this amazing superfood? More than likely, you’ve had it before.
Colostrum is a form of milk produced in mammals within 24 to 72 hours after giving birth. It is a nutrient-dense lactation product full of antibodies and growth factors meant to help a newborn survive the first few days after birth. Secretory IgA is the most abundant antibody in the body that has peak concentrations in colostrum.
Companies like AMRA sell bovine (cow) colostrum as a powder supplement in travel stick or jar options. One potential con of this item is the price tag. AMRA sells 30-single-serving stick packs for $39.99 unflavored and $49.99 flavored, while the bulk jar version is for $109.99 for roughly a four-month supply.
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Other than the myriad of proposed health benefits, pros include AMRA’s high quality and ethically sourced ingredients without using antibiotics. The benefits of using colostrum come from the mega-dose of macro- and micro-nutrients such as growth factors, lactoferrin, immunoglobins, digestive enzymes, and more.
There’s a good bit of research backing some of colostrum’s claims. One study saw reduced inflammation for football players taking colostrum, which may result in faster muscle regeneration after exercise. Another study reviewing five randomized controlled trials concluded athletes taking colostrum had a 44% decrease in upper respiratory infections compared to the placebo. However, as with any new product, more research must be done to fully support all their claims.
The Verdict: As a user myself, I will say I have seen a decreased occurrence of getting sick and what feels like a boost to my skin and hair health. Hopefully, with continued research, the claims will be further supported. I would say give this one a try if it fits within your budget and you have a particular health goal in mind you would like help achieving.
Arrae Anti-Bloat Pills
The Arrae Bloat Pill is an anti-bloat supplement made up of six herbs and digestive enzymes formulated to speed up digestion and reduce the uncomfortable feeling of bloating, gas, and indigestion after eating. The pills specifically work to reduce bloating that results from gas, often due to sluggish digestion, lack of digestive enzymes, or some form of gut imbalance. These changes in the gut microbiome can develop for many reasons, including hormonal changes, malabsorption issues, SIBO, digestive disorders like IBS and dyspepsia, bacterial infections, and so on.
The six ingredients (and no added fillers) in Arrae Bloat Pill include bromelain, dandelion root, lemon balm, peppermint, slippery elm, and ginger root, which have all historically been used to calm the gut in some capacity. However, due to being a proprietary blend — meaning they don’t share the exact formula — it’s hard to say if they include enough of each ingredient to confirm its efficacy. And at $55 a jar, the cost can add up fast if you are taking two to three pills with meals as directed.
PinAnti-bloat supplements may be helpful for occasional relief, but if you’re consistently bloated, you may have a sneaky food intolerance or gut imbalance. For long-term issues, it’s best to seek a professional opinion. Image: iStock
Some of the pros of this supplement include the speed at which they work — within 30 minutes to one hour after post-eating. They have also been touted to show long-term effectiveness after eight weeks of regular use. According to Arrae’s third-party clinical trials, 86% of participants felt less bloated after taking the pills, and 74% saw improvements in their symptoms within one to two hours. Once again, these claims require more research as this particular trial only tested a small pool of 35 women.
The Verdict: I believe the Arrae Bloat Pill may be helpful, depending on the cause of your bloating, but it is not a cure-all. For instance, if you have a lactose intolerance or sensitivity, this pill does not contain lactase and, therefore, will not help you digest dairy products. As with any medical condition, it’s important to look at the root cause rather than resorting to relying on a pill for most meals.
For long-term issues with bloating and gas, I recommend seeing a registered dietitian specializing in gut health or a gastroenterologist to determine the underlying issue. In the meantime, Arrae Bloat Pills are a safe choice that may help with occasional bloating.
I’d be remiss not to mention you can always experiment with using some of the individual ingredients in Arrae, such as peppermint oil capsules, ginger root, or slippery elm first to see if they provide you any relief before making the larger splurge — but maybe that’s just the penny pincher in me.
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Emmeline is a Registered Dietitian (RD, RDN, LDN) based in Nashville, TN. She's passionate about educating folks on nutrition so they can live their lives to the fullest.
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