There are a lot of supplements on the market these days, boasting a plethora of benefits. It can certainly be easy to get carried away and load your cart with products in hope of a health miracle, but it’s crucial to be mindful of what you’re consuming. As it turns out, many supplements come with a risk of dangerous effects, including several that could cause damage to your liver when consumed in excess.
“A major way we impact the health of our liver is by taking unnecessary supplements. I recommend only taking those vitamins and supplements that have been deemed necessary by your healthcare provider,” notes Trista Best, dietitian for Balance One Supplements. “This is primarily due to the strain that herbal supplements and remedies can place on the liver and kidneys. Some may have negative side effects like constipation, which is why clearing your supplements with your healthcare provider is important.”
Best goes on to note that “Excess supplements will be filtered by the liver and kidneys and ultimately expelled through the urine. Large amounts of unnecessary supplements can place the liver in undue stress.” And there are a few in particularly that can be particularly dangerous, including turmeric, green tea extract, and vitamin A. Learn about the risks of each below.
1. Turmeric
A recent study that was published in JAMA Network Open has revealed that drug-induced liver injury is on the rise in the U.S., with supplements like turmeric being a few of the common culprits. The east of accessing these supplements, either through a quick online purchase or over-the-counter availability, has significantly added to this increase.
Turmeric supplements are popular because of the active compound curcumin. Curcumin has strong anti-inflammatory and antioxidant properties. However, the study claimed that if taken in excessive amounts, it could put you at risk of liver damage, kidney stones, and even liver failure.
2. Green Tea Extract
Green tea extract is renowned for its antioxidant properties, primarily due to its high concentrations of catechins like epigallocatechin gallate (EGCG).
However, Dr. Rimas Geiga warns that, while there are many benefits to green tea, "high concentrations of catechins in green tea extract can induce oxidative stress in the liver, leading to hepatotoxicity." This oxidative stress may manifest as elevated liver enzymes and, in severe cases, acute hepatitis.
To mitigate these risks, it is recommended to limit intake to no more than 300 mg per day and consider brewed green tea as a safer alternative.
3. Vitamin A
There's no denying that ample vitamin A intake is crucial to our overall wellbeing, playing a role in eyesight, immunity, skin health, and more. However, getting too much vitamin A can have adverse effects—including when it comes to your liver, according to Best.
"Excessive vitamin A intake, often in the form of supplements, can lead to liver toxicity," Best warns. "It's important to get your vitamin A from dietary sources like fruits and vegetables rather than relying on supplements." Luckily, there are plenty of great sources of vitamin A to fit into your meals.
Bottom Line
Oftentimes, supplements are harmless—and even helpful! However, it's always important to be mindful of what you're putting into your body. You know what they say: too much of a good thing can be a bad thing, and that includes supplements that are meant to boost your wellbeing. By speaking to your doctor, sticking to recommended doses, and monitoring your body's reactions, you can ensure you're consuming supplements safely.
