Myths
Common supplement myths — checked against the evidence.
Myths and verdicts
Plant-based algal oil can't match fish oil for omega-3s
False
Krill oil is absorbed so much better that it beats fish oil
Misleading
Agaricus blazei helps cancer patients live longer
Mostly false
Oyster mushrooms lower cholesterol like a natural statin
Mostly false
Maitake prevents colds
Mostly false
Maitake extract reliably boosts the immune system to fight cancer
Misleading
Lion's mane is a proven nootropic that sharpens memory in healthy people
Mostly false
Eating pomegranates gives everyone the same urolithin A benefits
False
Spermidine supplements raise spermidine levels in your body
Mostly false
Spermidine supplements improve memory in older adults
Mostly false
Ginger stops pregnancy nausea and vomiting
Partially true
Melatonin is addictive and shuts down your own production
Mostly false
Extra vitamin C is harmless because you just pee it out
Misleading
Vitamin E supplements protect against prostate cancer
False
Oral vitamin B12 doesn't work; only injections fix a deficiency
Mostly false
Vitamin D supplements prevent fractures in healthy adults
Mostly false
Probiotics can prevent diarrhea caused by antibiotics
Mostly true
Ashwagandha boosts testosterone in everyone
Misleading
Magnesium supplements stop muscle cramps
Mostly false
Citrulline malate is a proven pre-workout that boosts strength and endurance
Mostly false
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