Clean Your Supplement Stack, Clean Up Your Health

Every Diwali we scrub the cupboards, clear out the kitchen shelves, and polish the silverware. Yet there’s one cluttered corner that rarely gets attention: the shelf or drawer full of supplements.

Bottles you bought because of a flashy ad, powders left half-used, gummies that promised glowing skin — they’re all still sitting there. Some are expired, some were never useful to begin with, and a few might even be doing more harm than good.

This year, while you’re dusting the house, take ten minutes to dust off your supplement stack. Cleaning that out could do more for your health than another round of “detox” tea.

Supplements to Throw Away

Fat Burners and Weight Loss Pills

If there is one bottle to toss first, it’s those “fat burners.” Most are nothing but high doses of caffeine, green tea extract, and mystery blends with fancy names. What they actually give you is a racing heart, jittery sleep, stomach discomfort, and almost no real fat loss. Research shows that diet and exercise achieve far more than these pills ever can. Think of it this way: you’re not buying fat loss. You’re buying a very expensive version of chai.

Detox and Cleansing Supplements

Another common mistake is stocking up on detox teas or colon cleanses. They’re marketed with promises of “flushing toxins” and “resetting your body,” but your liver and kidneys already do that job perfectly well. Most of these products are simply strong laxatives or diuretics. What they actually flush out is water and electrolytes, leaving you feeling lighter for a day but weaker in the long run. If your liver truly needed a tea bag to function, you would be admitted in a hospital ward, not browsing a health aisle.

Hair, Skin and Nail Gummies

Those colourful gummy bottles look cute, but don’t confuse them with real nutrition. Biotin deficiency, the star ingredient in these products, is extremely rare. Taking more biotin than your body needs will not give you thicker hair or stronger nails. What you are really chewing on is sugar, flavouring, and clever marketing. Unless you enjoy paying premium rates for candy, these belong in the dustbin.

High-Dose Multivitamins

The jumbo packs of “mega” vitamins sound powerful, but they can be risky. Fat-soluble vitamins like A, D, E, and K do not leave the body easily. They accumulate, and high doses over time can cause toxicity. If you truly need a vitamin, the better option is to test your blood levels and supplement specifically. Otherwise, that giant multivitamin tub is more a gamble than a safeguard.

Collagen Powders

Collagen became a buzzword in beauty and wellness circles, but let’s simplify it: collagen is just protein. If you are eating eggs, chicken, fish, or even dals and legumes regularly, you are already providing your body with the amino acids it needs. Yes, there is some research showing hydrolysed collagen may help with joints or skin elasticity, but unless you are using it for a very targeted reason, it’s not essential. For most people, it’s an expensive way of getting protein you could have eaten at lunch.

Random Herbal “Cure-Alls”

From raspberry ketones to garcinia cambogia, you’ll find dozens of bottles claiming to melt fat, cut cravings, or fix everything under the sun. Most of these products are based on weak evidence, poorly regulated, and sometimes outright unsafe. If the label says “miracle,” the smart move is to walk away.

Duplicate Supplements

This one is less obvious but equally important. Many people end up doubling or tripling the same nutrients without realising it. A pre-workout plus an energy drink plus a caffeine pill equals a triple caffeine load. Omega-3 capsules, flaxseed oil, and chia supplements together may be unnecessary if you already eat a balanced diet. Supplements should fill gaps, not multiply them.

Supplements Worth Keeping (With the Right Forms)

Cleaning your shelf doesn’t mean throwing everything away. A handful of supplements do have strong evidence and can genuinely support your health — provided you choose the right forms.

• Vitamin D3: Commonly deficient in India despite our sunshine. Look for D3 (cholecalciferol) in softgels.
• Omega-3s: Good for brain, heart, and inflammation. Choose fish oil in triglyceride form or algal oil if vegan. Aim for 500–1000 mg EPA + DHA daily.
• Protein Powder: A simple, convenient way to meet protein goals, especially on busy days.
• Creatine Monohydrate: Backed by decades of research for muscle strength, recovery, and brain health. Safe long term at 3–5 grams per day.
• Magnesium: Helps sleep, stress, muscles. Best forms: glycinate, citrate, threonate. Avoid oxide.
• Vitamin B12: Essential for vegetarians, vegans, or anyone with low levels.
• Iron (only if deficient): Use ferrous bisglycinate for better tolerance, but always test first. Pair with vitamin C.
• Calcium: Only if your diet is inadequate. Citrate works best for older adults, carbonate is cheaper if taken with food.
• Curcumin: Anti-inflammatory, best absorbed in phytosome or liposomal form.
• L-Carnitine: Useful for athletes or specific cases. Acetyl-L-carnitine supports brain, L-carnitine L-tartrate helps exercise recovery.

The Diwali Takeaway

When we clean our homes for Diwali, the goal is to clear out what no longer serves us and make space for what truly matters. Your supplement stack deserves the same attention.

Stop wasting money on heavily advertised bottles that don’t deliver. Focus instead on a few, high-quality supplements that match your personal needs. Better still, let a qualified nutritionist create a plan for you, so you’re no longer guessing in the dark.