Supplements have become a popular way to boost health and fill in any nutrient deficiencies. However, not all of these supplements are safe. Some dangerous supplements can lead to some serious gut issues, liver damage, and other health problems. It’s normal to believe that if something is marketed as “natural” or “healthy,” it must be good for you, but that’s not always the case, especially if these supplements are not regulated.
We checked in with Dr. Peter Brukner, a nutritionist, dietitian, and sports physician, to learn about four potentially dangerous supplements that you might not know are harming your gut, liver, and other functions. He revealed that high doses of iron supplements and excessive vitamin D are the ones to steer clear of. Read on to discover all four!
1. High-Dose Iron Supplements
Excessive iron has been linked to gastrointestinal problems like constipation, nausea, and abdominal pain. Over time, this can impact the liver, resulting in serious damage. While iron is important for overall health, taking too much of it can lead to health problems.
"Taking too much iron can lead to a problem called iron overload. This condition is not good for the liver and other organs in the body. It also might cause issues with digestion, like constipation and stomach pain. Also, having too much iron can disturb the balance of good and bad bacteria in your stomach, causing inflammation and other digestion issues," says Dr. Brukner.
2. St. John’s Wort
Dr. Brukner says “St. John's Wort is a plant-based supplement that lots of people use to help with depression and anxiety.” However, it’s important to know that it “can cause problems if you are taking other medicines at the same time.”
He adds that this supplement can interfere with other medications, “which might be risky. It also may cause your stomach to feel bad and give you diarrhea, making you feel worse if you're already having mental health problems.”
3. High-Dose Omega-3 Fatty Acids
Most people take omega-3 fatty acids for their potential benefits for inflammation, heart health, and improving cognitive function. While these are all important, you should be careful not to take it in excess, especially if you're on blood thinners.
"Omega-3s are usually very healthy, but taking too much can cause some problems. High doses might raise the chance of bleeding and could make your heartbeat irregular. They can also lead to stomach issues such as bloating and gas if you take large amounts," he notes.
4. Excessive Vitamin D
Vitamin D is crucial for having healthy, strong bones, but if you consume too much of it, "it can make the level of calcium in your blood go high, which might be bad for health," says Dr. Brukner.
Furthermore, "When there is too much calcium in your blood, it can cause kidney stones and other big health issues. In the stomach area, high amounts of vitamin D can interfere with how the body takes in other nutrients, which might result in constipation or diarrhea." Noted!
The bottom line
The best way to determine the right dosage is to consult a doctor, dietitian, or pharmacist. They can help assess your individual needs based on factors such as age, diet, and any medications you’re currently taking. It’s also a good idea to check the Recommended Daily Allowance (RDA), which is usually listed on the supplement packaging. This can help provide a guideline for safe intake levels.
Dr. Brukner concludes, “Always talk to healthcare professionals before you begin any new supplements. It is important for your health. Remember, eating a balanced diet with many whole foods is the best way to support good health. Supplements should be only that—a small help to healthy living, not taking the place of good food habits.”
READ MORE: 3 Vitamin D-Rich Foods You Can Eat Every Day For Stronger Bones
