The supplement plus vitamin market in the US has never been more profitable, being worth over $37 billion in 2022—but the particular FDA still classifies supplements as a subcategory of food, which can lead to safety issues. “This has huge consequences for the whole category of dietary supplements—from vitamins, minerals, probiotics and all sorts associated with new ingredients, ” says Pieter Cohen, MD, internist at Cambridge Health Alliance and associate professor of medicine at Harvard Medical School. “What it means is that the manufacturer can introduce anything into the market that they believe is safe. The FDA’s job is to identify the products that are causing harm after they’ve been on the market and remove them from store shelves… Because the FDA isn’t vetting these products before they show up on store shelves or on the internet, what happens is that they can pose unpredictable risks. ”
Because of the particular way herbal supplements are usually packaged and marketed, it can be easy to forget that will they can be dangerous. “Herbal supplements can cause real health damage, ” states Kevin Pho, MD . “In 2012, the FDA blamed them for causing over 50, 000 adverse events annually. Some pills use fillers that are made up associated with rice, or even worse, black walnut, which usually can severely affect those with nut allergies, while others contain unlabeled toxic components. Many also interact with prescription drugs, like garlic plus ginkgo biloba which may potentiate the effect of blood thinners and cause life-threatening bleeding. ”
Generally speaking, health experts recommend getting nutrients from food rather than supplements (unless of course your doctor recommends it for some sort of deficiency). “It doesn’t make sense to me to take huge doses associated with vitamins and minerals unless there’s a diagnosed problem, because there is so little evidence which they do good and sometimes the possibility they might do harm, ” says Marion Nestle, MPH, PhD, professor of nutrition, food studies, and public health in New York University. “Pills are not a shortcut in order to better health and the prevention of chronic diseases, inch says Larry Appel, MD , director of the particular Johns Hopkins Welch Center for Prevention, Epidemiology plus Clinical Research. “Other nourishment recommendations have much stronger proof of benefits—eating a healthy diet, maintaining a healthful weight, and reducing the amount of saturated fat, trans fat, sodium plus sugar you eat. inches Here are five dietary supplements to never take a lot of, according to specialists. Read on—and to ensure your health and the health of other people, don’t miss these Sure Signs You’ve Already Had COVID .
Be cautious with zinc health supplements, experts warn. “Are a person supplementing along with zinc? Be careful! ” says Barbara Broggelwirth, RDN, CDN . “Excess zinc intake can lead to the copper deficiency which can cause neurological problems, including numbness plus weakness in the arms and legs. Zinc is a trace mineral, meaning that we only need small amounts of it to support our health. It is found inside cells throughout the body and supports the immune system to fight off pathogenic bacteria and viruses. The body furthermore uses zinc to make proteins and DNA, helps wounds heal and is important for proper senses of taste and smell. Intakes associated with 150–450 mg of zinc per day have been associated with such chronic effects as low copper status, altered iron function and reduced defense function. Zinc can also interact with certain medications such as antibiotics, diuretics, and penicillamine (a drug used in order to treat rheumatoid arthritis). ”
“Yes, too much zinc can be harmful, inch says the particular National Institutes of Health (NIH). “Signs of as well much zinc include nausea, dizziness, headaches, upset stomach, vomiting, plus loss of appetite. If you get too much zinc for a long time, you could have problems this kind of as lower immunity, lower levels associated with HDL (“good”) cholesterol, and low copper levels. Taking very high doses of supplemental zinc may reduce your body’s absorption of magnesium. Using large amounts of denture creams that will contain zinc, well beyond what the label suggests, could lead to excessive zinc consumption and copper deficiency. This particular can cause neurological problems, including loss of coordination, numbness, and weakness in the particular arms, legs, and feet. ”
Be cautious about how much iron a person take, experts say. “Iron is a fat-soluble nutrient, ” says NASM-certified personal trainer Maia Appleby . “When you take within more than a person can use, your body excretes very little associated with it plus stores the excess in your liver, tissues and other organs. If you overdose on metal supplements, seek immediate medical attention, as the damage to your internal organs can quickly elevate to serious levels. Due to the fact toxicity usually occurs due to extreme supplement intake, it is safer to get the iron you need from food. A 3-ounce serving of chicken liver, oysters or beef liver organ gives you 30 to 60 percent associated with your recommended daily consumption for metal, while the same serving size of roast beef, dark turkey or ground beef provides 10 in order to 20 percent. Some plants, such as soybeans, lentils, black-eyed peas and spinach, are also good sources of iron, as are iron-fortified cereals and grains. Serve your iron-rich foods with a side of veggies — the particular vitamin C will enhance iron absorption. ”
“Iron can end up being harmful if you obtain too a lot, ” states the NIH. “In healthy people, taking high dosages of metal supplements (especially on an empty stomach) can cause an upset belly, constipation, nausea or vomiting, abdominal pain, vomiting, plus diarrhea. Large amounts of iron might also cause more serious results, including inflammation of the stomach lining and ulcers. High doses of metal may also decrease zinc assimilation. Extremely high doses associated with iron (in the hundreds or thousands of mg) can trigger organ failure, coma, convulsions, and death. Child-proof packaging and warning labels on iron products have greatly reduced the number of accidental iron poisonings in children. Some people have a good inherited condition called hemochromatosis that causes toxic levels of metal to build up inside their bodies. Without medical treatment, people along with hereditary hemochromatosis can develop severe problems such as liver cirrhosis, liver organ cancer, and heart disease. People with this disorder should avoid using iron supplements plus vitamin Chemical supplements. inches
Calcium is important, there is no question regarding that—but too much can be dangerous. “Calcium deficiency may, over time, result in weak and brittle bones, which is called osteoporosis, ” says Dr. Donald Brown , primary care practitioner at Houston Methodist. “It’s characterized by reduced bone density, increased bone loss and a higher risk of hip, wrist and spine fractures. Many people don’t get enough calcium, actually. But the good news is that this particular can often be corrected with dietary changes, especially in those younger people who might be lacking. It’s best with regard to your calcium mineral intake to come from your own diet, which usually is very achievable since it’s the mineral found in many foods. Those who follow a healthy diet are likely obtaining an optimal amount associated with calcium. ”
So how much is the right amount? There is disagreement about the recommended dosage of 1000-1, 200 magnesium being too high. “Regardless of whether 1, 000 or even 1, 200 mg per day might be way too high, meeting either requirement via your diet is usually still achievable, ” Dr . Brown states. “Just be sure you’re eating a few servings associated with calcium-rich foods every day. There’s also the potential for adverse effects. For instance, calcium supplement supplements may lead to kidney stones since they trigger more calcium supplements to be eliminated via the urine. Additionally , these supplements might increase a person’s risk of heart illness and prostate cancer, although the evidence is mixed and a lot more research is needed. ”
Fat soluble vitamins this kind of as A, E, D, and K should be taken with caution. “Basically, there are two types associated with vitamins: water-soluble and fat-soluble, ” says Dawn Gerber, PharmD , a clinical ambulatory pharmacy specialist with Banner Wellness. “Although your own body can excrete large amounts of water-soluble vitamins, this holds onto fat-soluble vitamins, which may be harmful at higher levels. inch Fat-soluble vitamins are stored in the liver and fatty tissue. “These get caught in our fat, the particular non-muscular parts of our body, ” Doctor. Gerber claims. “The more supplements we take from high dosages, the more that accumulates plus isn’t flushed out. inches
“Vitamin Deb toxicity, furthermore called hypervitaminosis D, is really a rare but potentially serious condition that occurs when you have too much amounts of vitamin D in your entire body, ” says Katherine Zeratsky, RD, LD . “Vitamin D toxicity is usually caused by large doses associated with vitamin M supplements — not by diet or sun exposure. That’s due to the fact your body regulates the amount of vitamin D produced by sun exposure, plus even fortified foods don’t contain considerable amounts of calciferol. The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can result in nausea and vomiting, some weakness, and frequent urination. Vitamin D toxicity may progress to bone discomfort and kidney problems, such as the formation associated with calcium gemstones. ”
The particular daily limit for vitamin C should not be above 2000 mg a day for adults. “Taking as well much supplement C may cause diarrhea, feeling sick, and abdomen cramps, ” says the NIH. “In people along with a condition known as hemochromatosis, which usually causes the body to shop too much iron, high doses of vitamin D could worsen iron overload and harm body cells. Vitamin G dietary supplements might connect to cancer treatments, such as chemotherapy and radiation therapy. It is not clear whether vitamin M might have got the unwanted effect of protecting tumor cells from malignancy treatments or even whether it might help protect normal tissues through getting damaged.
“If you are being treated for cancer, check with your healthcare provider before taking vitamin C or other antioxidant supplements, specially in high doses. In one study, supplement C plus other antioxidants (such because vitamin E, selenium, and beta-carotene) reduced the particular heart-protective results of 2 drugs taken in combination (a statin plus niacin) to control blood-cholesterol levels. It will be not known whether this interaction also occurs with other statins. Healthcare providers ought to monitor lipid levels in people taking both statins and antioxidant supplements. ”