Skip to content
Nutrition & Diet
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

16 Vitamins That are a Waste of Money, Say Experts

Experts debunk the health value of 16 vitamins, highlighting a balanced diet over supplements.

Heather Newgen
By Heather NewgenSep 18, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Woman holding a bottle of pills and vitamins to take in the morning in a bathroom
Shutterstock
Heather Newgen
By Heather NewgenSep 18, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Americans spend an estimated $35 billion a year on dietary vitamins, but do they offer the health benefits consumers seek? That depends. Dr. Terrell Smith, MD, MPH, Founding Physician of Spora Health, a telehealth platform offering primary care for people of color, says, "A healthy and balanced diet will provide you with most of the vitamins that your body needs. Unless you are experiencing symptoms of vitamin deficiency and are advised by a healthcare provider to avoid taking excessive vitamins." Body Network talked to experts, explaining which vitamins are a waste of money and why. Read below to find out the 16 vitamins that Dr. Smith and Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group/Dignity Health Medical Group recommend leaving on the drugstore shelf.

1. Biotin

Vitamin B7 capsule. Pill with biotinShutterstock

For anyone wanting to increase hair growth, Biotin is not the answer, says Dr. Smith. "Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits, including converting food to fuel and maintaining healthy skin, hair, and nails. While biotin is often touted as the key to luscious hair and strong nails, research has shown that is only true for people with underlying health conditions. Therefore, if you are healthy, there is no benefit in taking a biotin supplement. Biotin-containing hair products should provide any benefit to your hair health, so you need to add in oral supplementation unless you are advised by a healthcare provider."

2. Chromium

3d pills with chromium Cr element dietary supplementsShutterstock

Another vitamin that's a waste of money, according to Dr. Smith, is chromium. “Known as an “essential trace element,” this mineral is believed to help keep insulin levels steady. However, it’s easily obtained in regular diets, so there’s no need to go out of your way to buy and consume Chromium supplements. Sometimes, it’s also sold online along with promises that it can help with weight loss, but there is no scientific evidence that backs up those claims, so definitely be leery of them."

3. Iron

Wooden cubes with letters FE, spoon and red pills on white background, flat lay. Anemia treatmentShutterstock

Iron is a vitamin many people take, but it might not have the health benefits you think. "Many people decide to take vitamin supplements thinking, “more is better.” The truth is taking iron supplements without a confirmed deficiency from your doctor can be dangerous. Too much iron can cause irregular heartbeats, excessive buildup in the liver, and, in rare cases, can be cancerous! Good sources of iron can already be found in your diet, such as beans, dark chocolate, spinach, beef, and chicken."

4. Vitamin A

Vitamin A capsule or pill. Dietary supplements. 3d illustration.Shutterstock

Don't take too much vitamin A, says Dr. Smith. "Vitamin A is an antioxidant and plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. You should be able to get all the vitamin A you need from your diet (cheese, eggs, milk, yogurt, etc.). Any vitamin A your body does not need immediately is stored for future demands. This means you do not need it every day."

5. Vitamin B2 (Riboflavin)

Vitamin B complex consists of 8 types of vitamin B B1 thiamine B2 riboflavin B3 niacin B5 pantothenic acid B6 Pyridoxine , B7 biotin , B9 Folic, B12 Cobalamin,Shutterstock

"Vitamin B2 is one of the eight essential B vitamins that your body needs to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. It’s commonly found in many of your favorite breakfast foods, like eggs, whole grain breads, milk, and yogurt. So, if you’re already eating those regularly, supplementing with additional B2 vitamins is often unnecessary. In fact, your urine can turn neon yellow when you have too much Vitamin B2 in your system (it gets excreted vs being absorbed when levels are too high), so that’s an easy way to see if you’ve gone overboard on the vitamin. As a side note, B vitamins are water-soluble, so excess can be processed and exposed in urine," Dr. Smith explains.

6. Vitamin B6

Vitamin B6. Capsules with pyridoxine, which forms red blood cells and supports the normal functioning of the brain. White capsules of vitamin B6 or pyridoxamine are scattered with copy space.Shutterstock

Dr. Smith says, "Another B-complex vitamin that is present in many foods - fruits, vegetables, whole grains, poultry and fish - that most of us get enough in our diets. Research shows that taking B6 supplements over a long period of time can actually cause serious health problems and high levels of B6 have been shown to cause abnormal nerve sensations/changes."

7. Vitamin D2

Bottle of pills with vitamin D2 on white backgroundShutterstock

Get outside and enjoy the fresh air instead of spending money on vitamin D, Dr. Smith advises. "Vitamin D is essential for good health. It helps the body absorb the calcium it needs to build, maintain, and repair bones. It also plays a key role in muscle movement, the nervous system, and the immune system. Most of us get our vitamin D from sunshine. Vitamin D2 and vitamin D3 are the two main forms of vitamin D. Both play the same role in the body, but vitamins D2 and D3 have slightly different molecular structures. Vitamin D2 is made by plants, which your body does not absorb as efficiently. Research has shown that vitamin D3, which comes from animals, appears to be better at raising vitamin D levels, rendering a vitamin D2 supplement questionably useful."

8. Vitamin E

Orange pill or capsule filled with vitamin E.3D Rendering.Shutterstock

For anyone who wants to take vitamin E. Dr. Smith says, "Not many people are deficient in vitamin E, a fat-soluble vitamin that protects cells from damage and provides support for your immune system. Vitamin E is abundant in foods like avocado, almonds and spinach, making supplements unnecessary for most. Healthy adults need about 15 milligrams of the nutrient each day and overdoing this supplement could cause other issues, like hemorrhaging."

9. Red Yeast Rice

Dried red yeast rice on bowl and spoonShutterstock

For anyone who wants to lower their cholesterol, Megan Mescher-Cox says, "Red yeast rice may lower cholesterol with its active ingredient Monacolin K. The largest problem with purchasing a supplement is the variability in the amount of active ingredients in the supplement. A study showed that some red yeast rice supplements actually contained no active ingredient at all. There has also been concern about contaminated citrin, which can cause liver failure. Instead of spending money on red yeast rice products, elevated cholesterol levels decrease quite significantly by increasing fiber-rich foods in their diet and decreasing or eliminating foods that contain cholesterol or saturated fat, which have the added benefits of also lowering blood pressure and sugar levels at the same time."

10. Gummy Vitamins

gummy adult vitamins are easy to takeShutterstock

Why swallow a pill when you can chew a flavored gummy vitamin instead? Cox warns you to think twice about that. "When we consume anything, I’d recommend taking a look at the entire package. If someone is taking a specific vitamin for a medical reason, we want to make sure to get the vitamin. Sometimes, gummy vitamins contain inconsistent levels. Moreover, sugars, sugar substitutes, artificial colorings, or flavorings are often added, and these are known to be unhealthful."

11. Dehydroepiandrosterone, Known as DHEA

Side view of several DHEA pills in a small bowl and on a tile table top illuminated with natural lighting.Shutterstock

Who doesn't want to find the fountain of youth miracle in a vitamin, but no such thing exists? Cox explains, "I agree that DHEA is a waste of money for consumers and it comes with risks. It is a precursor to estrogen and testosterone. The side effect profile is poor and includes stunted growth, increase in blood pressure or cholesterol or mood swings. Additionally, there can be signs or symptoms of elevated testosterone in women, such as hair loss, voice changes, or growth of facial hair, or elevated estrogen in men: enlargement of breasts, shrinking of testicles, or lower sperm count. It can also have a negative effect on hormone-responsive cancers such as some breast, ovarian or prostate cancers. The long term safety of the supplements are not known without future studies. It should also be noted that it is banned in many sports organizations and even in countries as an anabolic steroid derivative. For a goal of youthfulness, the absolute best thing we can do is to get restful sleep ideally 7-9 hours nightly, minimizing stress and having ways to destress, and consuming a predominantly whole-foods, plant-based diet which is full of antioxidants while minimizing toxins including tobacco, alcohol, and processed foods."

12. Vitamin C For The Common Cold

Vitamin C on wooden table.Shutterstock

How often are you told to take vitamin C when you have a cold? But that's not actually good advice. Cox says, "Save your money on vitamin C for the common cold. There is no evidence that vitamin C supplementation reduces the risk or incidence of the common cold in the average person. As with other supplements, a healthy diet will get an adequate level of vitamin C. In fact, a medium orange daily will reach the recommended daily allowance (RDA) and will provide multiple added benefits to your health. Very high doses of vitamin C can lead to kidney stones, nausea and vomiting."

RELATED:40 Health Symptoms That Are More Serious Than You Think

13. MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

"MCT oil has become popular with the popularity of the ketogenic diet," Cox explains. "It is touted to increase the ketones and allow people to eat more vegetables and fruits while they are on the keto diet. The main risk of MCT oil comes from the fact that it is almost pure saturated fat. Saturated fat intake increases cholesterol levels and can cause fatty liver disease and coronary artery disease. It is not a healthful addition to the diet."

14. Hydroxymethylbutyrate (HMB)

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin scoop with powder. Sport nutrition and health concept.Shutterstock

"HMB is a metabolite of the amino acid leucine and is found naturally in the body," Cox says. But, "It has not been proven to enhance athletic performance or decrease muscle soreness during exercise. Although no adverse effects have been identified from taking HMB, there are no benefits either."

15. L-arginine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept. bcaa, l-carnitine, creatineShutterstock

For men wanting a better erection, Cox says L-arginine isn't the vitamin to turn to. She states, "It is true that there is some use for men that have low levels of nitric oxide in their system but for the vast majority of Americans, L-arginine will have no effect. The beneficial nitric oxide actually comes from the very thin lining inside arteries called the endothelium. These endothelial cells secrete nitric oxide which acts on the nearby tissues and lasts a very short period of time, causing enlargement of the blood vessels and thereby increasing blood flow. The body is well designed and adapted to increase blood flow when needed but the endothelium can be damaged by high cholesterol, high blood pressure, high sugars (diabetes), high weight (obesity) and/or high stress. Taking L-arginine will not increase nitric oxide in the average person but lowering the chronic inflammation and damage to the endothelium can help. This can be done with a healthful diet, adequate rest and minimizing emotional stress."

16. Beta-Carotene

Beta carotene supplements pills and natural sources of beta carotene in fresh vegetables. Antioxidant supplements and natural sources of beta carotene.Shutterstock

According to Cox, anyone who smokes should think twice about taking beta-carotene. "Beta-carotene is a carotenoid and a precursor to vitamin A. In its natural food form it is incredibly healthful but in the supplement form there have been studies that have associated beta-carotene intake with increased incidence of lung cancer in people that smoke or have had asbestos exposure." So buy your vitamins carefully.

💪🔥Body Booster: Eat a balanced diet with plenty of fruits, veggies, and whole foods. Your body gets most needed vitamins from nutritious meals. Only take vitamin supplements if prescribed by your doctor for a deficiency. Avoid excessive vitamins on your own. If you enjoyed this article, don't miss the 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert.

More For You

Nutrition & Diet

16 Vitamins That are a Waste of Money, Say Experts

Woman holding a bottle of pills and vitamins to take in the morning in a bathroom
Shutterstock
Heather Newgen
By Heather NewgenSep 18, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Americans spend an estimated $35 billion a year on dietary vitamins, but do they offer the health benefits consumers seek? That depends. Dr. Terrell Smith, MD, MPH, Founding Physician of Spora Health, a telehealth platform offering primary care for people of color, says, "A healthy and balanced diet will provide you with most of the vitamins that your body needs. Unless you are experiencing symptoms of vitamin deficiency and are advised by a healthcare provider to avoid taking excessive vitamins." Body Network talked to experts, explaining which vitamins are a waste of money and why. Read below to find out the 16 vitamins that Dr. Smith and Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group/Dignity Health Medical Group recommend leaving on the drugstore shelf.

1. Biotin

Vitamin B7 capsule. Pill with biotinShutterstock

For anyone wanting to increase hair growth, Biotin is not the answer, says Dr. Smith. "Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits, including converting food to fuel and maintaining healthy skin, hair, and nails. While biotin is often touted as the key to luscious hair and strong nails, research has shown that is only true for people with underlying health conditions. Therefore, if you are healthy, there is no benefit in taking a biotin supplement. Biotin-containing hair products should provide any benefit to your hair health, so you need to add in oral supplementation unless you are advised by a healthcare provider."

2. Chromium

3d pills with chromium Cr element dietary supplementsShutterstock

Another vitamin that's a waste of money, according to Dr. Smith, is chromium. “Known as an “essential trace element,” this mineral is believed to help keep insulin levels steady. However, it’s easily obtained in regular diets, so there’s no need to go out of your way to buy and consume Chromium supplements. Sometimes, it’s also sold online along with promises that it can help with weight loss, but there is no scientific evidence that backs up those claims, so definitely be leery of them."

3. Iron

Wooden cubes with letters FE, spoon and red pills on white background, flat lay. Anemia treatmentShutterstock

Iron is a vitamin many people take, but it might not have the health benefits you think. "Many people decide to take vitamin supplements thinking, “more is better.” The truth is taking iron supplements without a confirmed deficiency from your doctor can be dangerous. Too much iron can cause irregular heartbeats, excessive buildup in the liver, and, in rare cases, can be cancerous! Good sources of iron can already be found in your diet, such as beans, dark chocolate, spinach, beef, and chicken."

4. Vitamin A

Vitamin A capsule or pill. Dietary supplements. 3d illustration.Shutterstock

Don't take too much vitamin A, says Dr. Smith. "Vitamin A is an antioxidant and plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. You should be able to get all the vitamin A you need from your diet (cheese, eggs, milk, yogurt, etc.). Any vitamin A your body does not need immediately is stored for future demands. This means you do not need it every day."

5. Vitamin B2 (Riboflavin)

Vitamin B complex consists of 8 types of vitamin B B1 thiamine B2 riboflavin B3 niacin B5 pantothenic acid B6 Pyridoxine , B7 biotin , B9 Folic, B12 Cobalamin,Shutterstock

"Vitamin B2 is one of the eight essential B vitamins that your body needs to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. It’s commonly found in many of your favorite breakfast foods, like eggs, whole grain breads, milk, and yogurt. So, if you’re already eating those regularly, supplementing with additional B2 vitamins is often unnecessary. In fact, your urine can turn neon yellow when you have too much Vitamin B2 in your system (it gets excreted vs being absorbed when levels are too high), so that’s an easy way to see if you’ve gone overboard on the vitamin. As a side note, B vitamins are water-soluble, so excess can be processed and exposed in urine," Dr. Smith explains.

6. Vitamin B6

Vitamin B6. Capsules with pyridoxine, which forms red blood cells and supports the normal functioning of the brain. White capsules of vitamin B6 or pyridoxamine are scattered with copy space.Shutterstock

Dr. Smith says, "Another B-complex vitamin that is present in many foods - fruits, vegetables, whole grains, poultry and fish - that most of us get enough in our diets. Research shows that taking B6 supplements over a long period of time can actually cause serious health problems and high levels of B6 have been shown to cause abnormal nerve sensations/changes."

7. Vitamin D2

Bottle of pills with vitamin D2 on white backgroundShutterstock

Get outside and enjoy the fresh air instead of spending money on vitamin D, Dr. Smith advises. "Vitamin D is essential for good health. It helps the body absorb the calcium it needs to build, maintain, and repair bones. It also plays a key role in muscle movement, the nervous system, and the immune system. Most of us get our vitamin D from sunshine. Vitamin D2 and vitamin D3 are the two main forms of vitamin D. Both play the same role in the body, but vitamins D2 and D3 have slightly different molecular structures. Vitamin D2 is made by plants, which your body does not absorb as efficiently. Research has shown that vitamin D3, which comes from animals, appears to be better at raising vitamin D levels, rendering a vitamin D2 supplement questionably useful."

8. Vitamin E

Orange pill or capsule filled with vitamin E.3D Rendering.Shutterstock

For anyone who wants to take vitamin E. Dr. Smith says, "Not many people are deficient in vitamin E, a fat-soluble vitamin that protects cells from damage and provides support for your immune system. Vitamin E is abundant in foods like avocado, almonds and spinach, making supplements unnecessary for most. Healthy adults need about 15 milligrams of the nutrient each day and overdoing this supplement could cause other issues, like hemorrhaging."

9. Red Yeast Rice

Dried red yeast rice on bowl and spoonShutterstock

For anyone who wants to lower their cholesterol, Megan Mescher-Cox says, "Red yeast rice may lower cholesterol with its active ingredient Monacolin K. The largest problem with purchasing a supplement is the variability in the amount of active ingredients in the supplement. A study showed that some red yeast rice supplements actually contained no active ingredient at all. There has also been concern about contaminated citrin, which can cause liver failure. Instead of spending money on red yeast rice products, elevated cholesterol levels decrease quite significantly by increasing fiber-rich foods in their diet and decreasing or eliminating foods that contain cholesterol or saturated fat, which have the added benefits of also lowering blood pressure and sugar levels at the same time."

10. Gummy Vitamins

gummy adult vitamins are easy to takeShutterstock

Why swallow a pill when you can chew a flavored gummy vitamin instead? Cox warns you to think twice about that. "When we consume anything, I’d recommend taking a look at the entire package. If someone is taking a specific vitamin for a medical reason, we want to make sure to get the vitamin. Sometimes, gummy vitamins contain inconsistent levels. Moreover, sugars, sugar substitutes, artificial colorings, or flavorings are often added, and these are known to be unhealthful."

11. Dehydroepiandrosterone, Known as DHEA

Side view of several DHEA pills in a small bowl and on a tile table top illuminated with natural lighting.Shutterstock

Who doesn't want to find the fountain of youth miracle in a vitamin, but no such thing exists? Cox explains, "I agree that DHEA is a waste of money for consumers and it comes with risks. It is a precursor to estrogen and testosterone. The side effect profile is poor and includes stunted growth, increase in blood pressure or cholesterol or mood swings. Additionally, there can be signs or symptoms of elevated testosterone in women, such as hair loss, voice changes, or growth of facial hair, or elevated estrogen in men: enlargement of breasts, shrinking of testicles, or lower sperm count. It can also have a negative effect on hormone-responsive cancers such as some breast, ovarian or prostate cancers. The long term safety of the supplements are not known without future studies. It should also be noted that it is banned in many sports organizations and even in countries as an anabolic steroid derivative. For a goal of youthfulness, the absolute best thing we can do is to get restful sleep ideally 7-9 hours nightly, minimizing stress and having ways to destress, and consuming a predominantly whole-foods, plant-based diet which is full of antioxidants while minimizing toxins including tobacco, alcohol, and processed foods."

12. Vitamin C For The Common Cold

Vitamin C on wooden table.Shutterstock

How often are you told to take vitamin C when you have a cold? But that's not actually good advice. Cox says, "Save your money on vitamin C for the common cold. There is no evidence that vitamin C supplementation reduces the risk or incidence of the common cold in the average person. As with other supplements, a healthy diet will get an adequate level of vitamin C. In fact, a medium orange daily will reach the recommended daily allowance (RDA) and will provide multiple added benefits to your health. Very high doses of vitamin C can lead to kidney stones, nausea and vomiting."

RELATED:40 Health Symptoms That Are More Serious Than You Think

13. MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

"MCT oil has become popular with the popularity of the ketogenic diet," Cox explains. "It is touted to increase the ketones and allow people to eat more vegetables and fruits while they are on the keto diet. The main risk of MCT oil comes from the fact that it is almost pure saturated fat. Saturated fat intake increases cholesterol levels and can cause fatty liver disease and coronary artery disease. It is not a healthful addition to the diet."

14. Hydroxymethylbutyrate (HMB)

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin scoop with powder. Sport nutrition and health concept.Shutterstock

"HMB is a metabolite of the amino acid leucine and is found naturally in the body," Cox says. But, "It has not been proven to enhance athletic performance or decrease muscle soreness during exercise. Although no adverse effects have been identified from taking HMB, there are no benefits either."

15. L-arginine

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin mesure with powder. Sport nutrition concept. bcaa, l-carnitine, creatineShutterstock

For men wanting a better erection, Cox says L-arginine isn't the vitamin to turn to. She states, "It is true that there is some use for men that have low levels of nitric oxide in their system but for the vast majority of Americans, L-arginine will have no effect. The beneficial nitric oxide actually comes from the very thin lining inside arteries called the endothelium. These endothelial cells secrete nitric oxide which acts on the nearby tissues and lasts a very short period of time, causing enlargement of the blood vessels and thereby increasing blood flow. The body is well designed and adapted to increase blood flow when needed but the endothelium can be damaged by high cholesterol, high blood pressure, high sugars (diabetes), high weight (obesity) and/or high stress. Taking L-arginine will not increase nitric oxide in the average person but lowering the chronic inflammation and damage to the endothelium can help. This can be done with a healthful diet, adequate rest and minimizing emotional stress."

16. Beta-Carotene

Beta carotene supplements pills and natural sources of beta carotene in fresh vegetables. Antioxidant supplements and natural sources of beta carotene.Shutterstock

According to Cox, anyone who smokes should think twice about taking beta-carotene. "Beta-carotene is a carotenoid and a precursor to vitamin A. In its natural food form it is incredibly healthful but in the supplement form there have been studies that have associated beta-carotene intake with increased incidence of lung cancer in people that smoke or have had asbestos exposure." So buy your vitamins carefully.

💪🔥Body Booster: Eat a balanced diet with plenty of fruits, veggies, and whole foods. Your body gets most needed vitamins from nutritious meals. Only take vitamin supplements if prescribed by your doctor for a deficiency. Avoid excessive vitamins on your own. If you enjoyed this article, don't miss the 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert.

Nutrition & Diet

10 Weight Loss Clinic Red Flags That Made Experts Say “Run Away Now”

Dr_Christopher_McGowan1
Christopher Roback
By Christopher RobackDec 15, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

With the rise of weight loss clinics promising miracle results, even medical experts are raising alarm bells. Dr. Christopher McGowan, a triple Board-Certified expert in Internal Medicine, Gastroenterology, and Obesity Medicine, is speaking out about dangerous practices he's witnessing in the industry. "When you see these red flags, run," he warns. Here are the warning signs that make weight loss experts say it's time to find a different clinic.

Beware of Non-Medical Staff Posing as Experts

"Just saying you're a weight loss clinic isn't sufficient," warns Dr. McGowan. Many clinics operate without proper medical oversight or qualified obesity specialists. This dangerous practice puts patients at risk and often leads to ineffective treatments. A legitimate weight loss center must be staffed by physicians with specific training in obesity medicine.

Watch for Aggressive Product Sales Tactics

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Experts see red flags when supplements and meal replacements take center stage. "Avoid hype, promise, and upsells," Dr. McGowan stresses. Quality clinics focus on medical care and sustainable solutions, not pushing products. If your consultation feels more like a sales pitch, that's your cue to leave.

Flee from HCG Treatments

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

"It's a scam. Run from any clinic that offers it," Dr. McGowan states emphatically about HCG treatments. "HCG and injections do nothing for your weight. In fact, that's been shown in numerous clinical studies." He also warns about compounded semaglutide, another red flag treatment that should make patients cautious.

Avoid 'Miracle' Fat Burners

Unhealthy,Overweight,Asian,Fat,Woman,Catching,On,Her,Big,Belly

"Fat burners—they don't burn fat and they don't help you lose weight; avoid them," Dr. McGowan warns. These products often come with bold claims but zero scientific backing. Legitimate clinics won't push these ineffective and potentially dangerous supplements.

RELATED: She Started Walking 15,000 Daily Steps to Lose Weight but Found Something Better

Run from Quick-Fix Crash Diets

"These are very low-calorie diets, which means 800 calories or less per day. Sure, you'll lose weight, but then you'll regain it and more. That's almost a guarantee," Dr. McGowan explains. Programs pushing extreme dieting over sustainable changes are setting patients up for failure.

Question Easy Prescription Access

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

"If you can obtain a prescription for a weight loss medication without meeting with a medical provider, providing your health history, or even seeing a human being, that's a prescription mill," Dr. McGowan cautions. These dangerous practices bypass crucial medical safeguards and can put your health at risk.

Reject Programs Without Nutrition Support

Young woman in kitchen. Beautiful woman making delicious food.Shutterstock

"Nutrition support is key," Dr. McGowan emphasizes. Any program lacking registered dietitian support is incomplete at best and dangerous at worst. Proper weight management requires professional nutrition guidance—no exceptions.

Be Suspicious of Exercise-Only Solutions

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

"Exercise alone does very little to help you lose weight," Dr. McGowan reveals. "Sure, it's great for your health, but it won't do that much to move the scale by itself." Be wary of programs that promise results through exercise while ignoring other crucial aspects of weight management.

RELATED: 11 Protein Mistakes Are Ruining Your Fat Loss, According to Trainer

Avoid Cosmetic Quick-Fixes

Abdomen prepare for abdominal surgery with sterile drape.Surgeon or nurse in blue uniform put hands with glove on patient.Abdominal surgery inside operating room in hospital.Hernia repair surgery.

"Liposuction—it's not a weight loss procedure," Dr. McGowan states firmly. "If your goal is to lose weight and to improve your health, don't do it." Experts warn against clinics that promote cosmetic procedures as weight loss solutions, as they often ignore the underlying health issues.

Walk Away from Unrealistic Promises

Inspired woman in nature with hands up, sunset, beautiful sky, natural backgroundShutterstock

The biggest red flag? Unrealistic promises. Quality programs are "honest and transparent about expectations," says Dr. McGowan. If a clinic guarantees dramatic results or seems too good to be true, trust your instincts—and the experts—and walk away.

The good news is that legitimate weight loss care exists. Dr. McGowan recommends seeking programs with "ongoing support from registered dieticians" and those "staffed by obesity-trained and credentialed providers." Look for comprehensive care based on medical evidence, not quick fixes or trendy solutions. Your health is too important to trust anything less than qualified, ethical medical professionals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a Doctor and These Are 5 Big Reasons Why I Would Never Take Ozempic to Lose Weight

Obese,Fat,Man,Preparing,Semaglutide, obese, drug, medication, weight, loss
Shutterstock
Leah Groth
By Leah GrothAug 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you considering taking Ozempic to lose weight? Suneel Dhand, MD, is a physician specializing in Internal Medicine and Metabolic Health who shares lots of weight loss tips and tricks on social media. In one viral video, he outlines why you should think twice about taking Ozempic, Wegovy, or any other GLP-1 weight loss drug to drop pounds. “There is a massive craze right now for ozempic for weight loss, and I want to share with you in this video big reasons why I personally would never use it for weight loss,” he says in the YouTube clip.

Ozempic Is Being “Dished Out Like Candy”

While he’s all for people taking Ozemic for type 2 diabetes, he’s more concerned about “the probably hundreds of thousands of people across America by now who are either using or thinking about using ozempic for weight loss,” he says. “They might be mildly overweight or obese, but they don't have diabetes. This is a craze. It is being dished out like candy right now, not only by doctors but also in med spas across the country.”

It’s Primarily a Problem in the US

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

“There is nowhere near enough oversight of this,” Dr. Dhand continues. “It hasn't been rolled out as widely across Europe, but in America, people can buy it pretty much anywhere. They can get their hands on it if there is enough supply.”

There Are Many Possible Side Effects

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

He explains that the drug belongs to a class of medications called GLP-1 agonists. “The chemical name is Semaglutide. It's also known as Wegovy. Many of you may be familiar with it. You may know somebody who's on this medication. Maybe you've been on it, or you are on it yourself. And I have seen so many side effects and adverse events myself, and these stories are widely available out there,” he says

There Is No Such Thing As a “Wonder Miracle” Drug

,Doctor,Hospital,medical, dr, happyShutterstock

“The reality is that when we see any type of craze in the field of medicine, the last hundred years teach us that it usually doesn't end well. There is no such thing as a Wonder Miracle drug, especially in the field of lifestyle medicine,” he says.

Here Is Why He “Wouldn’t Even Consider” Using It

“I am concerned about this and the way it is being dished out and being used by so many people, and I'm going to explain to you big reasons why I wouldn't use it myself for weight loss. I wouldn't even consider it,” he continues.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

The Question Isn’t Whether or Not It Works

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

“Let me first share this recent tweet of mine with you, which I recently put out. Ozempic works just like opioids and Vioxx works. The question is not whether it works or not. The question is the addiction, toxic side effects, and human misery that go with it,” he says. “Yes, of course, Ozempic works. Any powerful injection, which in this case is a weekly injection, stops people from eating, which reduces the urge to eat and, therefore, reduces the amount people take in their calorie intake. Of course, that's going to work to lose weight. Same way as taping somebody's mouth shut would work to reduce weight. The question is the drawbacks that come with it.”

1. Side Effects

woman clutching her stomach with her hands in discomfortShutterstock

The first issue is the side effects, he says. “Many people who start ozempic have to stop very quickly because of the disabling side effects. It is not the most pleasant drug, but it has gastrointestinal side effects, including nausea, abdominal pain, vomiting, diarrhea, and constipation. Remember, this medication essentially works by paralyzing the stomach so that you don't feel hungry and you don't want to consume food,” he explains.

There Could Also Be Long-Term Effects, he Says

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

“I also have some concerns over long-term effects on the pancreas and even concerns about long-lasting inflammation or even malignancy in the future,” he reveals. “It's very difficult to tell with a relatively new drug, which is being prescribed to a mass number of people. Remember, this is not only for diabetics. This is now being prescribed to potentially hundreds of thousands, maybe millions of people, and only time will tell what sort of effects a powerful weekly injection will have on people.”

RELATED: 20 Things to Avoid While on Ozempic

2. Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“Number two, muscle loss as well as losing fat,” he continues. “Many people also lose muscle, and this is potentially a disaster on a metabolic level.”

Many People on the Drug Aren’t Working Out or Consuming Enough Protein

“I would hazard a guess that most people who are on ozempic are not regularly visiting the gym. They're not lifting weights. They probably aren't consuming enough protein. And when anybody loses muscle, this is a big problem because muscle is metabolically very active, and it plays an important role in many processes, including insulin sensitivity,” he says.

This Is Why People on Ozempic Oftentimes Look Gaunt

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“Muscle loss is known as sarcopenia, and this is why when you look at many people, you may have seen the pictures online, people who've been on ozempic for a long time, they start to look quite gaunt,” he points out. “They don't look healthy because they've also lost muscle in addition to the fat.”

3. The Cost

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

His third reason is the cost. “This is a hugely expensive medication, thousands of dollars,” he says. “Many people do a course of ozempic for a few months, and they pay outta pocket. It is unlikely that insurance is going to cover the cost of these medications anytime soon. Maybe the medications will come down in cost over time, but I did hear a statistic recently that if everybody in America who is overweight or obese was prescribed ozempic and it was fully covered, that would amount to more than the GDP of the entire country. Several trillion dollars. Think about that.”

Many People Can’t Really Afford It

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

“People are paying out of pocket thousands of dollars for a course of ozempic, and it never ceases to amaze me because many of these people aren't the richest people. It was a stretch for them to afford it,” he says. Instead, he recommends investing the money in “real, wholesome food, even organic food, a personal trainer and a motivational coach who would talk to them every day,” saying it “would actually be far cheaper than the amount spent on ozempic.” He notes that while “it might sound like an easy option, an injection,” it isn’t sustainable, “because most people can't keep affording this medication over the long term.”

4. “Medical Mob” Situations End Up Backfiring

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

Number four is his “own intuition” and “common sense,” he says. “When I look at this type of situation and consider the history of medicine over the last few decades when you have this mass movement, I call them the medical mob when they jump on board something, something which is obviously making a lot of money in the short term. It really does end up backfiring very badly indeed.”

In a Few Years, We Will See More “Side Effects”

I really want to have this conversation again in five years' time when we have more stories about people for whom it hasn't worked. When we can see more side effects and adverse events because of the very idea that you can medicate, you can inject millions of people, hundreds of millions of people, many adolescents, and children with a medication every single week to stop them from eating and not address the toxic food environment is absolutely ludicrous,” he says. “And my own belief system, the way I try to look at the world with logic, and also the fact that I am a huge fan of stoicism, tells me that this is a huge mistake. The mob, as usual, will realize that they were doing everything wrong once they think about this problem in a fundamentally correct way.:

5. There Are No Shortcuts in Health

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“And number five, the basic rule that there are no shortcuts in health,” he points out. “I'm sorry to have to tell you that anyone who is under any illusion, our body is millions of years in the making. It cannot be tricked so easily without consequences. Our body is very smart indeed, when most people in the Western world, especially in the United States, are surrounded by a toxic food environment, and we completely neglect to ask ourselves, why do we need these medications?”

He Points Out That Generations Before Didn’t Experience Obesity Like This

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

“Why did our grandparents and great-grandparents not need these medications?” he asks. “It is because we are surrounded by ridiculous food items, heavily processed, coming to us in packages. It is not natural. It is loaded with artificial ingredients, inflammatory ingredients, preservatives, fake sugars, and seed oils. People eat way too many carbs and sugars. There are a whole host of things that we are doing wrong now that we didn't do wrong a few decades ago, and that is the fundamental issue. Until we address that, until we change the culture, throw in more activity, more exercise as well, only that will save people.”

RELATED: 20 Possible Ozempic Side Effects

Ozempic Won’t “Save You”

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

“I'm sorry to have to tell anybody out there. Ozempic is not going to save you. Most people who are using this for weight loss are not taking the right lifestyle approach, the one that will lead to sustained improvements and not being overweight or obese. That is a fact, and it is my duty as a doctor to be honest with people,” he says.

Most People Regain Weight After Stopping the Drug

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“That is why when most people stop ozempic, they immediately regain the weight because you haven't fixed the upstream problem,” he says. “The fact that you are eating the wrong food every day, nothing will save you from that fact, no injection.”

Changing Lifestyle Habits Is Key

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“It's in your best interest to really take a step back and look at your lifestyle habits. This isn't easy. It takes determination and motivation, but that is the only thing that is going to lead to improved health outcomes. And you are keeping those pounds off and being in the same shape as your grandparents and great-grandparents. For most of us, when we look back at pictures of our ancestors, they were in much better shape than the current generation. I mean, think about it on a logical level as well,” he says.

This Is an “Addiction” Issue

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024Shutterstock

“This is an addiction issue. It's an addiction to the wrong types of food and food corporations that make their products highly addictive. They have scientists, the same scientists who worked for big tobacco once to make cigarettes addictive, now work for food corporations, and they know what they are doing, creating these highly addictive fake foods,” he claims. “Would we deal with an addiction to alcohol the same way? Would we say, ‘Oh yes, you can keep on drinking, and we will give you an injection every week to lower the chances of you getting liver cirrhosis? Oh, you are a smoker. You smoke cigarettes, carry on smoking. We'll give you an injection, and maybe your risk of getting lung issues will be reduced.’ Absolutely not,” he says. “We would deal with the root cause, and we would say, you must stop drinking alcohol, and you must stop smoking if you have a problem. But we haven't reached the same level of enlightenment with ultra-processed foods and our toxic food environment.”

Eliminate Processed Food

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

“The only way to really sustain weight loss and get healthy is to eliminate that terrible food from your life,” he claims. “70% of all calorie intake currently in the United States is ultra-processed foods. It's not far off in other Western countries, including the United Kingdom. But if we're serious about people being healthy, then that's what we should be focusing on.”

RELATED: What Happens to Your Body When You Stop Taking Ozempic

Go the Lifestyle Route

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

“There are no shortcuts in health and wellbeing,” he reiterates. “So those are some reasons why I personally would never take Ozempic for weight loss. That would be my own decision. I would go the lifestyle route, and the truth is that well over 90% of people could do that as well.”

Make Your Own Decision

Doctor,,Patient,hospital,medical,healthShutterstock

“But I'm a great believer in healthcare freedom and autonomy. Everybody is free to make their own choices about what they want for their own health,” he says.

RELATED: 5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

But, Taking a Drug Will Likely Backfire, He Claims

Valparaiso IN USA - March 21, 2024: Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close upShutterstock

“But I believe that this is going to backfire. Everybody who is overweight or obese and wants to deal with that wants to fix problem has to think very carefully about how they are going to do that. But do not say you are not warned,” he says. “You can weigh up the risks and benefits yourself and make the decision for yourself. But I repeat again, there are no miracle drugs out there, and your body cannot be tricked so easily.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

7 Foods You Should Never Eat, According to a Nutrition Expert

Dr_Eric_Berg16
Copyright Dr. Eric Berg DC/YouTube/Shutterstock
Alek Korab
By Alek KorabSep 24, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

We all want to eat healthier, but sometimes, the foods we think are good for us can actually be harmful. Dr. Eric Berg, DC, a 59-year-old nutrition expert, discusses the truth about getting healthy and losing weight in his popular video. As the director of Dr. Berg's Nutritionals and a best-selling Amazon author, Dr. Berg specializes in Healthy Ketosis and Intermittent Fasting. With his wealth of knowledge, he's identified seven common foods that you should avoid to optimize your health and well-being.

1. Orange Juice: Not as Healthy as You Think

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Orange juice might shock you," says Dr. Berg in his video. "They pasteurize it, destroying much of its nutritional value. It's essentially sugar water that spikes your blood sugar." Dr. Berg explains that the heating process kills enzymes and nutrients, leaving you with little benefit.

Body Network’s Resident RDN, Tara Collingwood, agrees. “Whole fruit is much better than juice because you get the fiber to keep you full longer,” she says.

2. Soy Protein Isolates: A Hidden Danger

Many vegetarian products and protein shakes contain soy protein isolates. However, Dr. Berg warns in his video, "This is really not a natural food for humans. It's not fermented, doesn't do well in our bodies, and actually irritates the liver."

While soy protein is often praised for its health benefits, there are some concerns about its potential negative effects. According to Harvard Health, some soy products contain estrogen-like chemicals that could have adverse effects. Specifically, soy isoflavones, which are compounds found in soy, have estrogen-like properties that can bind to estrogen receptors in the body. This has led to concerns about potential disruptions to natural hormone levels.

3. High Fructose Corn Syrup: The Sneaky Sugar

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

Found in sodas, drinks, and even salad dressings, high fructose corn syrup is a filler you should avoid. Dr. Berg identifies this as a "given" in the list of foods to never eat.

"High fructose corn syrup has crept into more of our foods over the last few decades. Compared with regular sugar, it’s cheaper and sweeter, and is more quickly absorbed into your body. But eating too much high fructose corn syrup can lead to insulin resistance, obesity, Type 2 diabetes and high blood pressure," warns Cleveland Clinic.

RELATED:The One Workout Worth Doing Daily to Lose Belly Fat

4. Commercial Meats with Nitrates: A Cancer Risk

Fried bacon slices, closeupShutterstock

"When you buy bacon or sausage or meats, make sure it's nitrate-free," advises Dr. Berg in his video. He points out that studies have linked nitrates to cancer. Opt for grass-fed, paleo, and hormone-free options instead.

"Nitrates and nitrites prevent bacterial growth and give deli meat its distinctive color and flavor. But there’s a downside. Nitrates convert to nitrites, and when nitrites interact with protein, that creates compounds called nitrosamines—which may cause cancer,” says Consumer Reports.

5. Commercial Milk: Hormones in Your Glass

Attractive Asian woman drinking milk and smiling at home close up face.healthy life style outdoor city roof top.Shutterstock

Dr. Berg in his video recommends choosing organic or at least hormone-free milk. He explains, "There's a little hormone called RBST, which has some negative effects on the body."

According to the Harvard Gazette, there are concerns about the presence of hormones in commercial milk. Specifically, cow’s milk contains significant amounts of female sex hormones, such as estrogen, which have been linked to hormone-dependent cancers like those of the testes, prostate, and breast.

6. TV Dinners: A Nutritional Nightmare

ready to eat spicy chicken sauce spaghetti in a plastic box.Shutterstock

"TV dinners and pot pies are very low-quality food," says Dr. Berg in his video. He warns that combining protein, starch, and dessert in one meal can cause a massive insulin spike.

According to the BBC, TV dinners often contain high levels of sodium, sugar, and additives, which can contribute to health issues such as obesity, heart disease, and other chronic conditions. Additionally, ultra-processed foods, which include many TV dinners, have been linked to an increased risk of cancer, diabetes, and strokes.

RELATED:5 Tips to Keep Weight Off After the GLP-1 Shots

7. Imported Fruit: Potential Pesticide Problems

farmers spraying pesticides in strawberry garden - Location: Brazlândia-DF/BrazilShutterstock

Dr. Berg in his video cautions against fruit from certain countries. "There's a chance they might use DDT, which is banned in America but still sold to other countries," he explains. This exposure can be particularly harmful to children.

"Of the 100 individual fruit or vegetable samples in our analysis with the highest pesticide risk levels, 65 were imported. Most of those – 52 – came from Mexico, and the majority involved strawberries (usually frozen) or green beans (nearly all contaminated with acephate, the pesticide that's prohibited for use on green beans headed to the US)," The Guardian, reported based on a comprehensive pesticide analysis conducted by Consumer Reports.

By avoiding these seven foods, you can take a significant step towards improving your overall health and nutrition. Remember, being informed about what you eat is the first step to a healthier you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

#1 Reason Your Body Needs Healthy Fats, According to Nutritionist

Claire_Sorlie_clairethenutritionist1
clairethenutritionist/TikTok
Leah Groth
By Leah GrothMar 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

It might seem counterintuitive, but in order to lose fat, you have to eat it. However, not all fats are created equal. Claire Sorlie (@clairethenutritionist) is a Certified Nutritionist, NTP, BFA, who specializes in gut health. In one of her many viral videos, she explains why you need to incorporate them into your diet. “There's another reason why healthy fats are our friends, and they shouldn't be feared from a nutritionist,” she says in the viral TikTok clip. We also consulted The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

The Body Needs Vitamins A, D, E, and K

Claire_Sorlie_clairethenutritionist5clairethenutritionist/TikTok

She starts off by explaining the nutrients necessary for health. “Four really important vitamins that the body needs are vitamins A, D, E, and K,” Claire says.

They Are Fat Soluble Vitamins

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Interestingly, in order to work, vitamins need fat. “These are also our fat soluble vitamins, which means that they need a fat in order to be absorbed and used in the body,” she continues. “These vitamins are literally designed to work properly with a fat.”

RELATED: The Real Reason You Can't Lose Weight (From Someone Who Lost 100 Pounds)

If You Don’t Consume Enough Fat, the Body Won’t Absorb Nutrients

Claire_Sorlie_clairethenutritionist2clairethenutritionist/TikTok

If you are on a low-fat or nonfat diet, you might be missing out. “If we're consuming a low fat diet or having a nice big salad with no fat, the body may not absorb any of those nutrients,” she adds.

These Vitamins Are Important for Heart Health

Vitamin And Supplement. Beautiful Smiling Woman Holding Fish Oil Capsule In Hand. Portrait Of Happy Girl Taking Pill With Cod Liver Oil, Omega-3. Diet Nutrition And Healthy Eating Lifestyle Concept.Shutterstock

Why are those vitamins so important? “A, D, E, and K are all important for things like our cardiovascular health, immune health, mental health, and bone health,” Claire says.

RELATED: Massy Arias Shows Off Her Washboard Abs and Shares Her Best Stretch for Your Lower Back

RDN Agrees

Tara_Collingwood2Diet Diva/Facebook

Collingwood confirms that fats are necessary for your body to absorb vitamins. “These Vitamins are classified as fat soluble vitamins which means they do need some fat in the diet to be properly absorbed, ideally at the same meal,” she explains. “Vitamin E is often found in foods that already contain some fat like nuts and seeds, but Vitamin A and K are found in fruits and veggies.” She suggests aiming to have a little bit of good fat at every meal.

💪🔥Body Booster: Make sure you are eating enough fats to absorb the vitamins and nutrients your body needs to thrive.

@clairethenutritionist

hot girls eat healthy fats 💅🏻 #nutritiontips #eathealthyfats

Fitness & Workouts

Coach Reveals 8 Ways to Blast Belly Fat

Neha Parihar growithneha
Copyright growithneha/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to blast your belly fat to no avail? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new post she tackles a common culprit: Belly fat. “Struggling with belly fat that just won’t budge? Here’s what NO ONE talks about!” she writes. “Belly fat can be the hardest to lose unless you do these 8 things (and some will surprise you!)”

Cycle Your Calorie Intake

Her first recommendatio is cycling your calorie intake. “Eating the same calories daily can slow your metabolism. Alternate between higher-calorie and lower-calorie days to keep your body guessing,” she says.

Get Sunlight in the Morning

Next, get some vitamin D. “Focus on morning sunlight,” she writes. “Getting 10-15 minutes of sunlight within an hour of waking can balance cortisol levels and regulate your circadian rhythm, aiding fat loss.”

Avoid Late Night Eating

Third, avoid eating late at night. “Your body is less insulin-sensitive at night, meaning late-night meals can lead to more fat storage—especially around your belly,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Optimize Magnesium Intake

Next, optimize your magnesium intake. “This underrated mineral can lower cortisol, improve sleep, and reduce bloating. Find it in leafy greens, seeds, or supplements,” she says.

Chew Food Thoroughly

“Chew your food thoroughly,” is number five. “Sounds simple, right? But eating too fast can lead to poor digestion, bloating, and increased fat storage.”

Track Hydration Levels

Also, make sure you are hydrated. “Track your hydration levels—not just water,” she says. “Electrolytes like potassium and sodium are crucial for reducing water retention, bloating, and inflammation. Coconut water or infused water can help.”

Add Spices to Your Food

Number seven? “Spice up your meals with turmeric and black pepper: This combo isn’t just anti-inflammatory but also enhances metabolism and digestion,’ she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stop Overloading Your Workouts

And, lastly, stop overloading your workouts. “Overtraining can raise cortisol levels, leading to belly fat. Alternate intense sessions with recovery days like yoga or stretching,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 40 Pounds at 61 by Reverse Dieting

Ilene_Block silverandstrong
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

Brooke Ralphs brookeralphsfit
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.