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Robert’s Note: In this article, I review the work of Nichole Andrews, a cancer dietitian, whose piece was featured on Newsbreak.com. She offers insights on various topics, including melatonin, turmeric pills, vitamin C supplements, stress-reducing supplements, skin, hair, and nail gummies, mushroom powders, and apple cider vinegar supplements.

While Andrews makes several valid points, I don’t fully agree with all of her recommendations. That said, I encourage you to read her article to help you form your own perspective and make informed decisions about your health.

Supplements might seem like magic pills for good health, but they’re not always helpful. In fact, some can even be harmful. Nichole Andrews, a cancer dietitian, says some supplements don’t work as promised. Worse, they might increase your risk of cancer. Let’s explore seven common supplements she suggests skipping and why.

1. Melatonin

Melatonin is a popular sleep aid, but Andrews warns that it can disrupt your natural sleep cycle and potentially create dependence. Instead of relying on supplements, focus on improving sleep hygiene. This includes setting a consistent bedtime, avoiding screens before bed, and keeping your room dark and quiet. I recommend my clients exercise in the morning, as this has been shown to enhance sleep quality at night.

Supporting Reference: Over-reliance on melatonin can lead to psychological dependency, where individuals feel unable to sleep without it. (Source: National Sleep Foundation)

2. Turmeric Pills

Turmeric is a powerful spice known for its anti-inflammatory properties and potential to lower cancer risk when incorporated into food. However, Andrews cautions against relying on turmeric supplements, as they may not provide the same benefits. I agree and recommend to my clients to add turmeric to meals as part of a “Food as Medicine” approach. This highlights how the supplement industry often capitalizes on foods proven to be beneficial and markets them in pill form, which may not deliver the same results as real, whole foods.

Supporting Reference: Most studies on turmeric have been performed in laboratory settings with high doses, far beyond the amounts consumed by simply adding turmeric as a culinary spice. (Source: National Center for Complementary and Integrative Health)

3. Vitamin C Supplements

Vitamin C is essential for overall health, and Andrews notes that most people get enough through fruits and vegetables like oranges, strawberries, and peppers. While I agree that food should be the primary source, I have seen great success with clients who supplement with quality Vitamin C products when needed. This is a case where supplements can play a beneficial role, as long as you choose a high-quality option. We’ll explore how to identify the best Vitamin C supplements in another article.

Supporting Reference: Studies show that dietary sources of vitamin C are more effective than supplements for meeting daily nutrient requirements. (Source: Harvard T.H. Chan School of Public Health)

4. Stress-Reducing Supplements

Stress-relief supplements often promise calmness, but Andrews explains they rarely address the root causes of stress. Instead, focus on proven methods like mindfulness, therapy, or lifestyle changes such as regular exercise and better sleep. I encourage my clients to consider counseling as a way to develop effective coping skills for stressful moments. During my time in the U.S. Marine Corps, I learned firsthand that fitness and proper nutrition—not supplements—were key tools for managing stress effectively.

Supporting Reference: Research suggests that mindfulness and physical activity are more effective than supplements in reducing stress. (Source: American Psychological Association)

5. Skin, Hair, and Nail Gummies

These gummies may be colorful and tasty, but they’re no substitute for healthy nutrition habits. Andrews highlights that they lack the full range of nutrients found in whole foods. Eating balanced meals with plenty of fruits and vegetables is the best way to support your skin, hair, and nails.

One of my go-to tools for success is BalanceOil+, a supplement that combines polyphenols and omega-3 fatty acids. In my opinion, this is the number one supplement that benefits everyone, including improvements to your skin, hair, and nails. With the majority of the population living with suboptimal omega-3 levels, achieving adequate intake can lead to multiple health improvements. Surprisingly, many skin conditions, thinning hair, and brittle nails are often symptoms of omega-3 and polyphenol deficiencies.

Supporting Reference: A balanced diet with vitamins like biotin, zinc, and vitamin E is more effective for hair and nail health than supplements. (Source: Journal of Dermatological Treatment)

6. Mushroom Powders

Mushroom powders may be trendy, but Andrews cautions that they are not well-regulated and could contain harmful substances. Additionally, there is little evidence to support their claimed health benefits. It’s safer—and far more beneficial—to enjoy fresh mushrooms as part of your meals.

When people ask me about mushroom powders, my response is simple: “I prefer to eat closer to nature. That means choosing fresh mushrooms, like those I can find at my local farmer’s market, over powdered alternatives.” Better health doesn’t always come in a package with a barcode.

Supporting Reference: Quality control issues in mushroom powders have been documented, raising concerns about contamination and lack of efficacy. (Source: Food Chemistry Journal)

7. Apple Cider Vinegar Supplements

Apple cider vinegar pills lack the same benefits as whole apples. Andrews explains that these supplements strip away the fiber and nutrients that make apples such a healthy choice. Eating whole apples provides fiber for digestion, essential vitamins, and antioxidants.

That said, I’m a big fan of fermented foods, and for those interested in apple cider vinegar, I recommend the liquid version with the “Mother”—a naturally occurring mix of beneficial enzymes and probiotics. My go-to brand is Bragg’s, a trusted name in apple cider vinegar. The “Mother” is what makes the liquid version so powerful, supporting gut health, stabilizing blood sugar, and even aiding digestion.

I’ve written extensively about this topic, and there are numerous studies showing the health benefits of liquid apple cider vinegar. However, I’ve yet to find any substantial evidence supporting the pill or gummy versions. For optimal results, stick to the real thing and incorporate it into your daily routine—whether as a morning tonic or a salad dressing.

Supporting Reference: Whole apples contain fiber and antioxidants that are absent in supplements, making them a healthier option. (Source: USDA Food Data Central)

The Main Idea: Stick to Whole Foods

Andrews’ advice is clear: whole foods are better than supplements. Most supplements don’t replace the nutrients you get from a healthy diet. Focus on eating a variety of colorful, nutrient-rich meals to stay healthy. There are pros and cons with many supplements.

When I begin working with a new client, we always take inventory of their supplements. Shockingly, I find that nearly 90 percent of the supplements I review are made with harmful, synthetic ingredients. It’s disheartening to see people not only wasting their hard-earned money but potentially harming their health in the process.

If you’d like to schedule a free consultation with me, I’d be happy to take a close look at your supplements and help you make informed, healthier choices. Together, we can ensure that the products you take are high quality, effective, and truly support your health goals.

References

1. 1. Geiger, Faith. “Cancer Dietitian Reveals Supplements That Could Be Useless Or ‘Actually Increase Cancer Risk’: Melatonin, More.” Published December 2024.
   2. Andrews, Nichole. “7 Supplements to Skip as a Cancer Dietitian.” TikTok.
   3. National Sleep Foundation. “Melatonin and Sleep Dependency.”
   4. National Center for Complementary and Integrative Health. “Turmeric: Benefits and Uses.”
   5. Harvard T.H. Chan School of Public Health. “Vitamin C: Nutritional Facts.”
   6. American Psychological Association. “Mindfulness as a Stress-Reduction Strategy.”
   7. Journal of Dermatological Treatment. “Nutritional Support for Skin and Hair Health.”
   8. Food Chemistry Journal. “Contamination Risks in Functional Mushroom Powders.”
   9. USDA Food Data Central. “Nutritional Benefits of Whole Apples.”

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, Chief Nutrition Officer for iCoura Health, and he serves on the Presidential Task Force on Obesity for the National Medical Association. You can e-mail Robert at robert@dietfreelife.com.