Nutritional supplements - scam or a good plan?

Thinking of trying the latest TikTok-trending nutritional supplements? Not sure how to tell if they are something worth parting with your hard-earned cash for or not?

Ask yourself these questions:

Are they what they claim to be?
Are they backed by science?
Could they do you any harm?
Do they seem too good to be true?

Let's test this out with some examples:

Example 1:

Baby vitamin drops

Are they what they claim to be?
You check out the ingredients, the brand, the dose - they are a reputable brand, bought from a reputable high street chemist, and they contain three vitamins at the recommended dose for babies. Unfortunately, vitamin and mineral supplements are not regulated in the UK, but these are likely to be reputable as they are also available on prescription.
Are they backed by science?
Government guidance based on expert reviews of the evidence is to take these, so yes
Could they do you (or rather your baby) any harm?
You read the back -they are within the recommended dose for a baby, your baby isn't allergic to any ingredients, and they are the right age for them. The risk of harm is very low.
Do they seem too good to be true?
They aren't making any big claims, so no.
Overall verdict
Yes, worth getting :)

Example 2:

Kids' vitamin and mineral skin patches

Are they what they claim to be?
They are only available online, but the website seems really professional and convincing. Unfortunately, nutrition supplements in the UK aren't regulated, so it is impossible to be certain that they contain what they claim to contain.
Are they backed by science?
No, scientific studies have shown that vitamin and mineral and other nutrient skin patches do not work. Science says the nutrients in these patches aren't absorbed through the skin despite their special formulation.
Could they do you any harm?
You read the pack--they could cause skin irritation. They could give you a false sense of security that you are getting nutrients when you aren't.
Do they seem too good to be true?
They claim to be an easy alternative to taking supplements by mouth. If this were true, you'd think that the NHS would be using them on ill ITU patients instead of invasive and expensive tube feeds!
Overall verdict
Save your money!

Example 3:

A detox formula for autism

Are they what they claim to be?
They are only available online, but the website seems really professional and convincing. The website says it contains something called zeolite. When you read the back, it also contains a very high dose of vitamin B12 - something that isn't mentioned in the marketing.
Are they backed by science?
No, your liver and kidneys do a great job of detoxifying any toxins in your body. The website claims that heavy metals cause autism, something that is disproven. and that zeolite binds with toxins in the gut to safely excrete them. The reason for the high dose of vitamin B12 isn't clear, but the dose is well over the government's safe recommended dose.
Could they do you any harm?
A search online and in scientific literature shows that Zeolite is harmful when inhaled, but seems relatively safe in the short term when ingested, other than it can cause side effects such as gut discomfort. In theory, if it does bind to harmful heavy metals, it may also bind to useful minerals like iron and zinc and contribute to malnutrition. Its use in cattle feed changes the transcriptions of proteins related to milk production, so it does have an effect over and above binding with heavy metals in cattle, and could do so in humans too. The high-dose vitamin B12 can cause various side effects in the short term, and safety in the long term is unknown, especially in young children. The claims around 'preventing autism' are harmful to autistic people. Your online search finds lots of reputable sources warning against any kind of detox products related to autism.
Do they seem too good to be true?
Their claims are bogus!
Overall verdict
Save your money! Run a mile!