1. Apple Cider Vinegar Capsules
There's a lot buzz around the benefits of apple cider vinegar for weight loss. However, Andrews warns, in supplement form, it may do more harm than good. "Apple cider vinegar capsules can irritate your digestive system," she explains. "They can also harm your tooth enamel due to their high acidity. There’s no solid evidence linking them to weight loss or improved digestion." Instead of supplements, she suggests focusing on a balanced diet that naturally supports gut health.
2. Collagen Peptides
Collagen supplements are often marketed for skin, joint, and hair health, but Andrews suggests they may not be necessary. "Collagen is essential for skin, joints, and overall structure, but your body naturally synthesizes enough collagen from just having a well-balanced diet," she says. Instead of relying on collagen powders or pills, reaching for lean proteins like chicken, fish, eggs, and legumes can help your body produce collagen naturally.
Hair, Skin, and Nail Gummies
If you're upping your beauty routine, you may fall victim to hair, skin, and nail gummies. However, Andrews warns they may contain excessive amounts of biotin. "This oftentimes has way too much biotin and while biotin is great, you need to be getting it from food sources like whole foods, as too much biotin can interfere with lab tests," she says. Your best option is to choose biotin-rich whole foods instead of gummy vitamins.
4. Turmeric Supplements
Turmeric is a fantastic anti-inflammatory spice, but when taken in high doses as a supplement, Andrews says it could have negative effects on your health. "At elevated levels, curcumin can irritate your stomach lining and affect liver function," she explains. She encourages viewers to focus on culinary sources of turmeric instead, such as adding the spice to meals in rather than relying on a capsule.
5. Emergen-C and High-Dose Vitamin C Supplements
Vitamin C is undeniably essential for immune health, but consuming excessive amounts can lead to negative side effects. That's why Andrews recommends steering clear of supplements like Emergen-C. "Excessive vitamin C can lead to kidney stones, GI issues, and interfere with other nutrient absorption," she warns. She reassures that "your body can definitely get enough Vitamin C from whole fruits and veg," such as oranges, bell peppers, and strawberries.
The Bottom Line
If you've been taking any of these supplements, there's no need for alarm. It's unlikely that supplementation in moderation could lead to cancer or have detrimental health effects. However, it's important to remember that while supplements may seem like a quick fix for health and wellness, they aren’t always necessary and, in some cases, may even pose risks. Your best bet is always to rely on whole foods for essential nutrients rather than turning to high-dose supplements. When in doubt, talk to your doctor!