Do Trendy Health Products Actually Work? Or Is It Just Good Marketing?
Vitamin-packed gummies, ashwagandha cocoa, super greens powders—if you've spent any time on social media, you've probably seen these products being hyped up by brands and influencers alike. I’ve bought my fair share over the years—some I loved, some I regret. The truth is, many of these products do contain ingredients with research-backed benefits… but here’s the catch: are they dosed high enough to actually match those studies?
This is where things get a little murky.
The Problem: The Research vs. The Reality.
When a company promotes a supplement, they’ll often highlight a key ingredient—like reishi for stress, ashwagandha for cortisol balance, or magnesium for relaxation. And they’re not wrong! There are solid studies showing that these compounds can have beneficial effects.
But what they don’t always tell you is how much was used in those studies compared to what’s in their product.
For example:
A study might use 600mg of ashwagandha for stress reduction, but the product you’re buying only contains 100mg per serving.
Clinical trials on Rhodiola typically use between 200–400mg per day to achieve results, whereas products generally contain 50–150mg.
The RDA (Recommended Daily Allowance) for a vitamin or mineral is what’s needed to prevent deficiency, but many clinical trials use doses well above this to test for therapeutic effects (with experts ensuring safety).
This means that while a supplement might support your health, it might not deliver the same powerful benefits you see in the ads.
Does This Mean These Products Are Useless?
Not necessarily! I still buy a certain "hormone-balancing" blend, even though it’s not dosed high enough to fully match the studies supporting its ingredients. Why? Because I love the taste, the ingredients are good quality, and it makes a change from plain old water.
But I also go into it knowing that the claims made on the website might not be fully backed by the actual doses in the product. That’s a personal choice—but it’s important that you know what you’re paying for.
How to Spot If a Product is Underdosed.
Before buying a product, ask yourself:
✅ How much of the active ingredient is actually in the product? Just because an ingredient is listed doesn’t mean it’s present in an effective dose.
✅ Does the dose match clinical studies? This isn’t sexy research, I get it—but it can save your wallet and a lot of disappointment. (This is something I help my clients with in my clinic because I know how overwhelming it can be!)
✅ What form of the ingredient is being used? Not all versions are equal. For example, KSM-66 ashwagandha is the extract used in many studies, whereas plain ashwagandha powder is much weaker.
✅ Would you realistically take enough of it? Some brands will say “Yes, our product contains the research-backed ingredient!” but not tell you that you’d need five scoops a day to hit the studied dose.
The Takeaway.
It’s easy to get caught up in gorgeous packaging, influencer testimonials, and sleek marketing. But if a product is expensive or comes with a subscription commitment, it’s worth taking a closer look.
This isn’t about avoiding all health products and social media trends—it’s about making informed choices. Some of these products can still be beneficial in your diet and health, just maybe not in the way the brand is selling it to you.
The information is out there, but I know it takes effort to dig through it. If you want help deciding whether a supplement is worth it, I do a lot of this work with my clients and would love to have a chat.