I’ve spent more money on supplements than I care to calculate.
CoQ10 because someone said it helps with energy. Collagen because every wellness influencer swore it would fix my joints and skin. Probiotics because gut health is supposedly the key to everything. Turmeric for inflammation. Resveratrol for longevity. Berberine for blood sugar. B-complex for energy. Ashwagandha for stress.
At one point, I was taking fourteen different supplements every morning, spending close to $300 a month, and I couldn’t tell you which ones—if any—were actually doing anything.
So I started eliminating them one at a time.
I’d stop one supplement for 4-6 weeks and pay attention to whether anything changed. If I felt worse without it, I added it back. If I felt exactly the same, it got permanently cut.
After two years of this process, I’m down to three supplements I take daily and will never quit—because when I stop taking them, I notice the difference within 2-3 weeks.
Everything else? Eliminated. Either because it didn’t work, or because it worked so marginally that the cost didn’t justify the benefit.
Here’s what I stopped taking and why, what I’ll never quit and why, and how to figure out which category your supplements fall into.
What I Stopped Taking These Supplements (And Why)
CoQ10: Expensive With Minimal Noticeable Effect
What it’s supposed to do:
CoQ10 (coenzyme Q10) is an antioxidant that supports mitochondrial energy production. It’s marketed for energy, heart health, and reducing oxidative stress—all things that sound critical when you’re exhausted.
What I experienced:
Nothing measurable. I took 200mg daily (a typical dose) for six months. My energy didn’t improve. My workouts didn’t get easier. I didn’t feel more mentally sharp.
When I stopped taking it, nothing changed. No decline in energy, no worsening symptoms—just $45 a month back in my budget.
Why it didn’t work for me:
CoQ10 deficiency is relatively rare unless you’re on statin medications (which deplete CoQ10) or have a genetic mitochondrial disorder. For most people with normal CoQ10 levels, supplementing doesn’t provide additional benefit.
Research shows CoQ10 helps people with heart failure or those taking statins.[1] For healthy adults without those conditions, the evidence is mixed—some studies show marginal improvements in exercise performance, others show nothing.
Who might benefit:
If you’re on statins (Lipitor, Crestor, Zocor) and experiencing muscle pain or fatigue, CoQ10 is worth trying—statins deplete CoQ10, and supplementation can reduce side effects. If you’re not on statins and don’t have diagnosed heart disease, CoQ10 is probably unnecessary.
Collagen: Overhyped and Overpriced
What it’s supposed to do:
Collagen supplements promise to improve skin elasticity, reduce wrinkles, strengthen hair and nails, and support joint health. The theory is that ingesting collagen provides the amino acids your body needs to rebuild collagen in your skin, joints, and connective tissue.
What I experienced:
My skin didn’t look noticeably different. My joints didn’t feel better. My nails grew at the same rate they always had.
I took collagen peptides (10-20g daily, which is the research-backed dose) for eight months. When I stopped, nothing changed.
Why it didn’t work for me:
When you eat collagen, your digestive system breaks it down into individual amino acids—glycine, proline, hydroxyproline. Your body then uses those amino acids to build whatever proteins it needs at the moment. It doesn’t preferentially use them to rebuild collagen just because you ingested collagen.
Some research shows collagen supplementation improves skin hydration and elasticity—but the effects are modest (a few percentage points improvement on objective measures), and they’re often funded by collagen companies.[2]
Who might benefit:
If you have diagnosed osteoarthritis and are looking for modest joint pain reduction, collagen might help—some studies show 10g daily reduces pain by 20-30% after 3-6 months. For skin, hair, and nails? The evidence is weak. You’re better off eating adequate protein (0.8-1g per pound of body weight) from whole foods and letting your body allocate amino acids as needed.
Random Probiotics: A Gamble With No Clear Benefit
What they’re supposed to do:
Probiotics are marketed as supporting gut health, improving digestion, boosting immune function, reducing bloating, and enhancing mood through the gut-brain axis.
What I experienced:
Inconsistent results depending on the strain. Some probiotics made me more bloated. Others did nothing. One specific strain (Lactobacillus rhamnosus GG) seemed to help with digestion, but once I stopped, I didn’t notice a decline.
Why they didn’t work for me:
The probiotic industry is largely unregulated, and most products don’t specify the exact strains, CFU counts (colony-forming units), or survivability through stomach acid. Even when they do, there’s no guarantee those strains will colonize your gut or provide benefit.
Probiotics are strain-specific—meaning Lactobacillus rhamnosus does completely different things than Bifidobacterium longum. Taking a random “probiotic blend” is like taking random medication and hoping it treats whatever’s wrong with you.
Who might benefit:
If you have IBS and a specific probiotic strain has been shown in research to help your subtype (e.g., Bifidobacterium infantis for IBS-D, or Saccharomyces boulardii for antibiotic-associated diarrhea), targeted probiotics can help. For general “gut health”? Most people are better off eating fermented foods (yogurt, sauerkraut, kimchi) and focusing on fiber intake to feed their existing gut bacteria.
Turmeric/Curcumin: Minimal Absorption Without Piperine, Minimal Effect With It
What it’s supposed to do:
Curcumin (the active compound in turmeric) is marketed as a powerful anti-inflammatory that reduces joint pain, improves cognitive function, and lowers inflammatory markers.
What I experienced:
I took curcumin with black pepper extract (piperine, which increases absorption by 2,000%) for six months. I didn’t notice improvements in joint stiffness, energy, or brain fog.
When I stopped, nothing changed.
Why it didn’t work for me:
Curcumin has poor bioavailability—most of what you ingest gets eliminated before it reaches your bloodstream. Even with piperine, absorption is limited. Research shows curcumin reduces inflammatory markers (CRP, IL-6) in people with high inflammation, but the effects are modest—typically 10-15% reductions. [3]
For someone with severe inflammation (rheumatoid arthritis, Crohn’s disease), that 10-15% might be noticeable. For someone with low-grade inflammation and nonspecific symptoms (fatigue, brain fog), it’s too small to feel.
Who might benefit:
If you have diagnosed inflammatory conditions (osteoarthritis, rheumatoid arthritis, inflammatory bowel disease) and are looking for adjunctive support alongside medical treatment, curcumin might provide modest benefit. For general wellness or vague inflammation, it’s probably not worth the cost.
B-Complex: Redundant If You’re Already Taking Other Supplements
What it’s supposed to do:
B vitamins are involved in energy production, so B-complex supplements are marketed for fatigue, brain fog, and stress resilience.
What I experienced:
No noticeable improvement in energy. When I stopped, nothing changed—because I was already getting B vitamins from other sources (food, magnesium supplements that include B6, moringa which contains B vitamins).
Why it didn’t work for me:
B vitamins are water-soluble, meaning your body excretes what it doesn’t need. Unless you’re deficient (which is uncommon in people eating a varied diet), supplementing doesn’t provide additional benefit—you just create expensive urine.
Most energy supplements, multivitamins, and even some magnesium or moringa products contain B vitamins. If you’re already taking those, adding a separate B-complex is redundant.
Who might benefit:
If you’re vegan or vegetarian (at risk for B12 deficiency), have pernicious anemia (can’t absorb B12), or have genetic MTHFR mutations (require methylated B vitamins), targeted B vitamin supplementation is necessary. For everyone else eating reasonably well, it’s probably overkill.
The 3 Supplements I’ll Never Quit
1. Magnesium Glycinate (300mg Before Bed)
What it does:
Magnesium is involved in over 300 enzymatic reactions, including muscle relaxation, nervous system function, blood sugar regulation, and sleep quality. Magnesium glycinate is the form that’s best absorbed and least likely to cause digestive issues.
What I notice:
When I take magnesium consistently, I fall asleep faster, stay asleep better, and wake fewer times during the night. Muscle cramps (which I used to get in my calves at night) are gone. Restless legs—gone.
When I stop taking it, within 7-10 days, sleep quality declines. I wake more often. Muscle cramps return. My stress tolerance decreases—small annoyances bother me more.
Why it works:
Most American women don’t get adequate magnesium from food (average intake is 250-300mg when optimal is 400-500mg). Magnesium is depleted by stress, caffeine, alcohol, and certain medications. Glycinate is bound to glycine, an amino acid that enhances GABA activity, which is why it’s particularly effective for sleep and anxiety.
Cost-benefit:
$20-30 per month for consistent, noticeable improvement in sleep quality and stress resilience. Worth it.
Who should take it:
Anyone dealing with poor sleep, muscle cramps, restless legs, anxiety, or chronic stress. It’s one of the few supplements with broad benefit and minimal downside.
2. Vitamin D3 (5,000 IU Daily, With K2)
What it does:
Vitamin D supports calcium absorption (critical for bone density), immune function, mood regulation, and muscle strength. Most women over 45 are deficient or suboptimal (below 50 ng/mL), especially in winter.
What I notice:
When my vitamin D level is above 60 ng/mL, my mood is more stable, I get sick less often, and my energy is steadier. When I let my level drop (by skipping supplementation for a few months), I notice more frequent colds, lower energy, and a general feeling of heaviness.
I had my level tested at baseline (32 ng/mL—technically “sufficient” but not optimal). After 12 weeks of 5,000 IU daily, it increased to 62 ng/mL. I maintain that level with continued supplementation.
Why it works:
Vitamin D deficiency is extremely common—over 40% of American adults have levels below 30 ng/mL. You can’t make adequate vitamin D from sun exposure if you live above the 37th parallel (northern U.S.) during winter months, work indoors, or use sunscreen.
Optimal levels (50-70 ng/mL) support immune function, bone density, and mood regulation in ways that “sufficient” levels (30 ng/mL) don’t.
Cost-benefit:
$15-25 per month for measurable improvements in immune resilience and mood stability. Worth it.
Who should take it:
Get your level tested. If you’re below 50 ng/mL, supplement with 4,000-5,000 IU daily and retest in 8-12 weeks. Once optimal, continue at 2,000-4,000 IU daily for maintenance. Always take with K2 (90-180 mcg) to ensure calcium goes to bones, not arteries.
3. Moringa (2,000mg Daily, Capsules)
If you recognize this pattern: Fine in the morning, crash after lunch, desperate for sugar by 3 PM, exhausted by dinner—this is blood sugar instability, and it’s one of the most fixable energy drains.
What it does:
Moringa improves insulin sensitivity, which stabilizes blood sugar and prevents the dramatic post-meal crashes that cause afternoon exhaustion. It also provides iron, magnesium, B vitamins, and anti-inflammatory polyphenols.
What I notice:
When I take moringa consistently, my energy is steady throughout the day. I don’t crash after lunch. I’m not desperate for sugar at 3 PM. I have enough energy in the evening to make dinner and clean up afterward instead of collapsing on the couch.
When I stop taking it, within 2-3 weeks, the crashes return. Energy becomes erratic—fine in the morning, terrible in the afternoon.
Why it works:
Blood sugar instability is extremely common in women over 45 due to declining estrogen (which affects insulin sensitivity). Moringa contains compounds that improve how your cells respond to insulin, reducing post-meal blood sugar spikes by 15-20% in research studies.<sup>4</sup>
It’s not dramatic enough to replace medication if you’re diabetic, but it’s enough to eliminate energy crashes if blood sugar instability is your primary issue.
Cost-benefit:
$35-45 per month for elimination of afternoon crashes and steady energy. For me, this is the supplement with the most noticeable day-to-day impact. Worth it.
Who should take it:
If you recognize the blood sugar instability pattern (fine in the morning, crash after meals, desperate for sugar mid-afternoon), moringa is worth trying. Take 1,500-3,000mg daily with breakfast for 6-8 weeks and track whether crashes reduce.
Medical Disclaimer:
The information in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before starting any new supplement, especially if you have diabetes, are taking blood sugar medications, thyroid medications, or blood pressure medications, or have other health concerns. Supplements are not intended to diagnose, treat, cure, or prevent any disease and should not replace prescribed medication without medical supervision.
Affiliate Disclosure:
Serenis Naturals earns a commission when you purchase through our links, at no extra cost to you. We only recommend products that meet documented quality standards and are appropriate for the specific health concerns discussed in our articles.
How to Figure Out Which Supplements You Actually Need
Most women are taking too many supplements—some that work, some that don’t, and no clear idea which is which because they’re taking everything simultaneously.
Here’s how to audit your supplement routine:
Step 1: List Everything You’re Currently Taking
Write down:
- Supplement name
- Dose
- How long you’ve been taking it
- Monthly cost
- What it’s supposed to help with
Step 2: Identify Your Primary Symptoms
What are you actually trying to fix?
- Energy crashes (afternoon fatigue, post-meal exhaustion)
- Poor sleep (can’t fall asleep, wake during night, wake unrefreshed)
- Anxiety or stress (feeling on edge, overwhelmed, racing thoughts)
- Brain fog (poor focus, memory issues, mental fatigue)
- Inflammation (joint pain, muscle stiffness, chronic pain)
- Digestive issues (bloating, constipation, food sensitivities)
Step 3: Match Supplements to Symptoms (Or Eliminate Mismatches)
For energy crashes: Blood sugar stabilizers (moringa, berberine, chromium), mitochondrial support (magnesium, B vitamins, CoQ10 if on statins)
For poor sleep: Magnesium glycinate, vitamin D (if deficient), occasionally melatonin
For anxiety/stress: Magnesium glycinate, ashwagandha, vitamin D (if deficient)
For brain fog: Vitamin D (if deficient), magnesium threonate, omega-3s
For inflammation: Omega-3s, curcumin (if severe inflammation), vitamin D (if deficient)
For digestive issues: Targeted probiotics (strain-specific), digestive enzymes, L-glutamine (for leaky gut)
If you’re taking supplements that don’t match your symptoms, eliminate them first. If you’re taking collagen for energy, it’s not going to help—collagen doesn’t affect energy production.
Step 4: Eliminate One Supplement at a Time
Stop one supplement for 4-6 weeks and track whether anything changes.
If you feel worse without it, add it back—it was helping.
If you feel exactly the same, eliminate it permanently—it wasn’t doing anything noticeable enough to justify the cost.
Continue this process until you’re down to the supplements that make a measurable difference.
Step 5: Prioritize Based on Cost-Benefit
Even if a supplement helps slightly, is the improvement worth the cost?
If a $50/month supplement provides 5% improvement in a symptom, but a $25/month supplement provides 15% improvement, reallocate your budget to the more effective option.
My three supplements (magnesium, vitamin D, moringa) cost roughly $70-80/month total and provide measurable, consistent benefit. That’s worth it. Spending $300/month on fourteen supplements where only three were helping? Not worth it.
The “If Nothing Changes After 8 Weeks” Rule
If you’ve been taking a supplement consistently for 8 weeks and can’t identify any improvement—no better sleep, no steadier energy, no reduced pain, no clearer thinking—one of three things is happening:
1. The supplement isn’t addressing your specific issue.
You’re taking adaptogens for blood sugar crashes, or taking moringa for anxiety. The supplement is fine—it’s just not relevant to your problem.
2. Your symptoms aren’t caused by what the supplement targets.
You’re taking magnesium for fatigue when the real issue is thyroid dysfunction. Magnesium supports energy production, but it won’t fix insufficient thyroid hormone.
3. The supplement is low quality.
You bought the cheapest option without third-party testing, and it contains minimal active compound or is contaminated.
What to do:
Stop the supplement. If nothing changes within 2-4 weeks of stopping, it wasn’t helping. If something gets worse, add it back—you needed it but didn’t realize it.
Don’t keep taking supplements “just in case” or because you’ve already bought them. If they’re not providing noticeable benefit after 8-12 weeks, they’re not worth continuing.
Why Honesty About What Doesn’t Work Builds More Trust Than Hype
Every supplement company wants you to believe their product is essential. That’s how they make money.
But here’s the reality: most supplements don’t work for most people—either because the person doesn’t have the deficiency the supplement addresses, or because the effect is too small to notice, or because the product is low quality.
The supplements that do work—the ones that make measurable, consistent improvements—are worth taking indefinitely. Everything else is noise.
I’d rather take three supplements that clearly work than fifteen supplements where I’m guessing which ones (if any) are helping.
This approach saves money, reduces pill burden, and makes it easier to identify what’s actually moving the needle.
If you’re taking ten supplements and feel better, you have no idea which three are responsible and which seven are doing nothing. If you’re taking three supplements and feel better, you know exactly what’s working.
The Most Asked Questions
How do I know if a supplement is actually working or if it’s placebo?
Track symptoms before starting and throughout supplementation. Use a 1-10 scale for energy, sleep quality, stress levels, pain, etc. Rate yourself weekly. If the supplement is working, you’ll see a measurable trend (numbers improving over weeks). If it’s placebo, the trend will be erratic or flat. Also, trial stopping after 8-12 weeks—if symptoms return, it was working. If they don’t, it was placebo or addressing something that’s no longer an issue.
Should I stop taking a supplement if I don’t notice anything immediately?
Not immediately—most supplements take 4-8 weeks to show effects. But if you’ve been taking something consistently for 12 weeks with no noticeable improvement, stop and observe what happens. If nothing changes within 2-4 weeks of stopping, the supplement wasn’t helping.
Is it worth taking supplements “just in case” even if I don’t have symptoms?
For foundational nutrients (vitamin D, magnesium), yes—deficiency is common, and correcting it prevents problems down the line. For everything else, no. Don’t take supplements hoping to prevent hypothetical future issues. Address actual symptoms or documented deficiencies.
What if I’m taking a supplement my doctor recommended but I don’t notice any benefit?
Ask your doctor what specific outcome the supplement is targeting. Some supplements address lab values (lowering cholesterol, improving bone density) without producing noticeable symptoms. If your doctor is monitoring a biomarker and the supplement is improving it, continue. If the recommendation was vague (“this might help with energy”), and you notice nothing after 8-12 weeks, discuss stopping.
Can I trust supplement companies that fund their own research?
Be skeptical but not dismissive. Company-funded research isn’t automatically invalid, but it’s more likely to show positive results than independent research. Look for studies published in peer-reviewed journals (not just company websites), studies that include a placebo group, and studies replicated by independent researchers. If the only evidence comes from the company selling the supplement, be cautious.
How do I avoid wasting money on supplements that don’t work?
Start with the basics: vitamin D and magnesium if you’re deficient (get tested). Then add supplements based on specific symptoms you’re trying to address—blood sugar stabilizers if you crash after meals, adaptogens if stress is overwhelming, omega-3s if inflammation is high. Avoid “wellness blends” or supplements marketed for vague benefits like “vitality” or “balance.” Stick with single-ingredient supplements targeting specific issues, so you know what’s working.
What’s the minimum effective dose for the supplements you take?
Magnesium glycinate: 300-400mg elemental magnesium daily
Vitamin D3: 4,000-5,000 IU daily (initial correction), 2,000-3,000 IU daily (maintenance)
Moringa: 1,500-3,000mg daily
Lower doses might provide some benefit but are less likely to produce noticeable effects. Higher doses don’t necessarily work better and increase side effect risk.
More to Explore
If blood sugar crashes are your primary issue: The pattern of fine in the morning, crash after lunch, desperate for sugar by 3 PM is blood sugar instability—and it’s one of the most fixable energy drains women over 45 experience. Declining estrogen during perimenopause reduces insulin sensitivity, which means your blood sugar spikes higher and crashes lower after meals. Moringa reduces post-meal blood sugar spikes by 15-20%, which eliminates the crashes that cause afternoon exhaustion. But blood sugar instability also disrupts sleep—if you’re waking at 3 AM wide awake, that’s often a nocturnal hypoglycemia event triggering cortisol release. There’s a breakdown of why blood sugar crashes cause middle-of-the-night wake-ups and what stabilizes it overnight.
If you suspect thyroid dysfunction but your doctor says labs are normal: Vitamin D and magnesium support thyroid hormone conversion (T4 to active T3), but they can’t fix insufficient thyroid hormone production. If your TSH is above 2.5, your free T3 is low-normal, or you’re experiencing cold intolerance, unexplained weight gain, hair loss, and exhaustion, the issue is likely subclinical hypothyroidism—which standard thyroid testing (just TSH) misses. There’s a guide to the five thyroid markers doctors rarely test that reveal dysfunction when TSH looks “normal,” and what to do when your doctor won’t order them or dismisses your symptoms.
If you’re wondering whether supplement quality actually matters: It does. The supplement industry is largely unregulated—25% of supplements tested contain less than the label claims, and some contain heavy metals, pesticides, or entirely different ingredients. Third-party testing (USP Verified, NSF Certified, ConsumerLab Approved) is the only way to verify that what you’re taking is legitimate. This is why some people try a supplement and notice nothing, then switch brands and suddenly it works—the first product was garbage. There’s a breakdown of what third-party certifications actually check for, why they matter, and how to verify supplement quality before buying.
If realistic expectations for supplements sound depressing: Here’s the reframe—knowing what supplements actually can and can’t do prevents wasted money and disappointment. Supplements won’t fix sleep deprivation, replace nutrition, or cure chronic illness. But they can stabilize blood sugar by 15-20%, reduce inflammation, support cellular energy production, and fill nutritional gaps. That 15-20% improvement is the difference between barely functional and reasonably capable—between canceling plans because you’re too exhausted and actually showing up. There’s a guide to what energy supplements can realistically do, what they can’t do, and how to tell if you’re a good candidate for supplementation in the first place.
If you’re considering moringa but want to understand the research first: Moringa isn’t a magic bullet—it’s a blood sugar stabilizer with anti-inflammatory properties and a complete micronutrient profile. Research shows it reduces post-meal glucose spikes by 15-20% in people with impaired glucose tolerance, lowers inflammatory markers (CRP, IL-6) by 10-15%, and provides bioavailable iron, magnesium, and B vitamins. The benefits are real but modest. It works for women dealing with blood sugar instability, not for women dealing with severe thyroid dysfunction or iron-deficiency anemia. There’s a complete breakdown of moringa research specific to women over 45, what it actually does, what it doesn’t do, and how to tell if it’s appropriate for your situation.
References
- Mortensen, S. A., et al. (2014). The effect of coenzyme Q10 on morbidity and mortality in chronic heart failure: results from Q-SYMBIO. JACC: Heart Failure, 2(6), 641-649. https://doi.org/10.1016/j.jchf.2014.06.008
- Proksch, E., et al. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology. Skin Pharmacology and Physiology, 27(1), 47-55. https://doi.org/10.1159/000351376
- Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092
- Gopalakrishnan, L., et al. (2016). Moringa oleifera: A review on nutritive importance and its medicinal application. Food Science and Human Wellness, 5(2), 49-56. https://doi.org/10.1016/j.fshw.2016.04.001
