The most overrated and underrated supplements, according to the people who take them
We analysed 144,221 first-hand reports from 20,425 public discussions, covering 2,090 supplements, and matched each against the clinical research on PubMed. One of the most talked-about supplements, 5-HTP, helped only 40% of 345 people who reported an outcome. Meanwhile Magnesium Taurate, discussed far less, helped 86% of 62.
Overrated: popular, but they often disappoint
Among the 60 most-discussed supplements, the ones with the lowest share of users saying they helped.
| Substance | Said it helped | Reports | Research |
|---|---|---|---|
| 5-HTP | 40% | 345 | AResearch: Strong |
| GABA | 40% | 226 | AResearch: Strong |
| Melatonin | 42% | 726 | AResearch: Strong |
| Ashwagandha | 44% | 1,321 | AResearch: Strong |
| Tongkat Ali | 44% | 455 | BResearch: Moderate |
| Choline | 46% | 170 | AResearch: Strong |
| Lion's Mane | 48% | 523 | BResearch: Moderate |
| Noopept | 49% | 637 | DResearch: None |
Underrated: less hype, consistent results
High, well-supported results (40+ reports with an outcome), but discussed much less than the famous names.
| Substance | Said it helped | Reports | Research |
|---|---|---|---|
| Magnesium Taurate | 86% | 62 | AResearch: Strong |
| Electrolytes | 86% | 54 | Not graded |
| Citrulline | 84% | 58 | AResearch: Strong |
| Citrulline Malate | 83% | 58 | AResearch: Strong |
| Magnesium Malate | 80% | 82 | AResearch: Strong |
| Psyllium Husk | 78% | 87 | AResearch: Strong |
| Kanna | 77% | 102 | BResearch: Moderate |
| L-Citrulline | 77% | 99 | AResearch: Strong |
Science backs them, users are lukewarm
Grade A research (3+ meta-analyses, 10+ trials), but a modest share of users notice a benefit.
| Substance | Said it helped | Reports | Research |
|---|---|---|---|
| Magnesium Oxide | 13% | 137 | AResearch: Strong |
| BCAA | 22% | 68 | AResearch: Strong |
| Resveratrol | 37% | 75 | AResearch: Strong |
| 5-HTP | 40% | 345 | AResearch: Strong |
| GABA | 40% | 226 | AResearch: Strong |
| Tribulus | 41% | 99 | AResearch: Strong |
Users swear by them, science hasn't caught up
Strong user results, little or no clinical research. Promising — or a placebo effect waiting to be tested.
| Substance | Said it helped | Reports | Research |
|---|---|---|---|
| Dlpa | 79% | 64 | CResearch: Limited |
| Phenylpiracetam | 63% | 499 | DResearch: None |
| Coluracetam | 68% | 58 | DResearch: None |
| Black Ginger | 67% | 57 | DResearch: None |
| Sabroxy | 62% | 110 | DResearch: None |
| Pramiracetam | 59% | 127 | CResearch: Limited |
Method
Each discussion was read by an AI model that recorded what people took and what happened. "Said it helped" is the share of reports with a stated outcome that were positive; reports without an outcome are excluded. Rankings adjust for sample size. Only over-the-counter supplements are included — no prescription drugs, peptides or SARMs. Full details: methodology.
For journalists: you're welcome to use these figures with a link to PlainPill. For the underlying data or a specific cut (by goal, by substance), contact us.