In this video, Dr. Karan Rajan ranks popular supplements from "absolute garbage" to "not terrible" (0:22). He emphasizes that most supplements are based on promises rather than scientific evidence (0:11).
Here's a breakdown of the supplements discussed and their rankings:
Chlorella (F-tier): (0:38)
Marketed as a "detox" agent, but the body's liver and kidneys already handle toxins effectively (0:40).
It's a bioaccumulator, meaning it can absorb harmful metals like lead, cadmium, and arsenic, potentially introducing toxins rather than removing them (1:18).
Claims of "alkalizing blood" are biological fiction and can be harmful (1:39).
5HTP (C-tier): (2:07)
Promoted as a mood booster by increasing serotonin (2:10).
However, taking 5HTP bypasses the body's natural serotonin regulation, leading to most serotonin being produced in the gut, not the brain (2:42).
It has legitimate medical uses under doctor supervision, but self-dosing for mood regulation carries risks (3:11).
Collagen (D-tier): (3:32)
Marketed as a "fountain of youth" for skin and joints (3:34).
The body breaks down collagen into basic amino acids, similar to those found in cheaper foods like eggs or beans (3:41).
Limited evidence suggests marginal benefits for joint support and skin hydration in specific cases, but most studies are small and industry-funded (4:19).
Ashwagandha (B-tier): (5:01)
High-quality studies show that standardized Ashwagandha extracts can lower stress hormone levels and improve sleep (5:07).
It works by calming the body's stress system (HPA axis) (5:22).
Only pharmaceutical-grade standardized extracts deliver these results; random powders are ineffective (5:27).
Ginkgo Biloba (GKO) (D-tier): (5:53)
Marketed as a brain booster for memory and focus (5:55).
A 2012 review found no improvement in memory, focus, or thinking in healthy adults (6:10).
May slightly improve blood flow, which could help with certain types of tinnitus, but effects are inconsistent (6:16). It also thins the blood, posing risks during medical interventions (6:24).
CoQ10 (B-tier): (6:39)
Essential for energy production in cells (6:42).
The body naturally synthesizes CoQ10, so supplementing when healthy is generally useless (6:46).
Medically proven in two scenarios: for muscle issues caused by cholesterol medications and in some cases of heart failure (7:04). Always consult a medical provider (7:29).
Inositol (A-tier for specific conditions, C-tier otherwise): (7:42)
Marketed as an anxiety supplement, but its true strength is in managing metabolic conditions, especially PCOS (7:43).
Studies prove myo-inositol tackles insulin resistance, excess testosterone, ovulation problems, and irregular periods in PCOS patients (7:53).
Evidence for anxiety is weak (8:08). It's a specialist supplement, not a generalist (8:14).
Dr. Karan concludes by stating that the "S-tier" (top tier) is empty because none of these overhyped supplements truly deserve it (8:42). He encourages viewers to check out his other video on supplements that do actually work and to join his newsletter for more science-backed health tips (8:49).
