Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health”

10. Don’t spend a lot of money on health supplements, herbal formulas, or tonics to “improve your health”

Cost: Prices range from a few hundred to tens of thousands of yuan. Once packaged as gifts, the price often multiplies several times over.

In plain terms: Multivitamins, fish oil, and vitamin D — common ingredients found in many supplements — have all been evaluated in the first six sections of this chapter, and none of them show any real benefit. The phrase “Health supplements are not medicines and cannot replace medical treatment” is a mandatory label required by regulators for all health supplements. People often buy these products for their parents or as gifts; the intention is good, but the choice of product is misguided.

Benefit: The real benefit comes from saving that money instead. The reasons are explained in the first six sections: common supplement ingredients such as multivitamins, fish oil, vitamin D, antioxidants, glucosamine, and vitamin C show no meaningful effect in randomized controlled trials; the corresponding figures appear in the “Benefit” columns of those sections. Regulatory rules only define what claims are permitted; they do not prove a product is ineffective. Chinese regulations also require that at least 20% of a health supplement’s packaging surface must display the mandatory statement: “Health supplements are not medicines and cannot replace medical treatment.” Their intended use is strictly limited to “supplementing dietary nutrients, maintaining or improving overall health, or reducing disease risk factors.” These products appear cost‑effective simply because the claim “they only help with general wellness, not curing disease” is technically true, leaving no room to disprove it. Moreover, when bought as gifts, the expense is justified by social obligation rather than scientific evidence.

Evidence grade: C

Sources: State Administration for Market Regulation of China (2019). The State Administration for Market Regulation of China held a special press conference on the "Guidelines for Labeling and Warning Phrases of Health Foods" and the "Administrative Measures for the Catalog of Health Food Raw Materials and Health Function Catalogs". <https://www.samr.gov.cn/tssps/sjdt/tpxw/art/2023/art_4b658b824b1b4b0ba57c09a56cc93aad.html>

Notes: The conclusion here is “no evidence supporting benefit,” not “proven ineffective,” which is why the grade is C. For products with clearly listed ingredients, check the relevant studies referenced in the earlier sections. Individuals who truly lack certain nutrients or are undergoing medical treatment should follow their doctor’s advice. What should be avoided are the products themselves, not the goodwill behind buying them. If an elderly person is already taking such supplements without substituting them for prescribed medicines and shows no adverse effects, there’s no need to intervene; instead, ensure they receive recommended vaccines and screenings. The same amount of money can be better spent on other proven measures: annual flu shots for seniors (see Section 1, Item 20); shingles vaccine after age 50 (Section 1, Item 21); pneumococcal vaccine for those over 65 (Section 1, Item 22). Purchasing a blood pressure monitor and helping them adhere to prescribed antihypertensive therapy (Section 1, Item 7) also yields clear benefits. Home modifications to bathrooms and stairs, plus exercises to improve balance and leg strength (Section 1, Item 13), are equally valuable. Age‑appropriate cancer screenings should also be arranged (Sections 1, Items 17‑19). For bedridden seniors, pressure‑ulcer prevention and long‑term care insurance are covered in Section 17, Items 7‑8. Instead of costly herbal formulas, simple gifts such as fruit, rice, or other favorite foods are far more practical. Two types of products should be avoided at all costs: investment schemes marketed as “retirement planning” and any supplements that claim to replace prescribed medicines (see Section 17, Item 5).