ot all supplements are created equal; in fact, some may do more harm than good.
“Supplements are intended to address nutritional deficiencies. They were never meant to serve as a substitute for a healthy diet and should only be used when dietary restrictions or malabsorption diseases prevent individuals from meeting their nutritional needs,” says registered dietitian Paula Doebrich, RDN, MPH, who owns a private nutrition practice. She emphasizes that it’s essential to remember that supplements lack FDA regulation, giving manufacturers significant leeway in the products they produce and promote.
“Always consult with a healthcare professional before incorporating supplements into your routine. Certain substances found in supplements can interact with medications, such as antidepressants or blood thinners,” she advises. Doebrich also highlights that many claims made on supplement labels lack scientific backing and are primarily marketing tactics. “While most consumers assume that supplements are on par with drugs and are subject to similar regulations, this is not the case. They are the least regulated products on supermarket or pharmacy shelves.”
Continue reading to discover six supplements that some individuals should avoid and the reasons why. For more guidance on maintaining a healthy diet, be sure to check out The #1 Best Juice to Include in Your Daily Routine, According to Science.
1) Energy-boosting supplements
Do you frequently use such supplements before your workout or for a morning energy boost? It may be time to reconsider. “Any supplement claiming to boost energy is likely to contain caffeine. Energy supplements often contain elevated levels of caffeine, and many consumers take them in addition to their daily coffee consumption. Excessive intake can result in complications, including anxiety, insomnia, rapid heart rate, diarrhea, or high blood pressure,” warned Doebrich. She further added, “Energy supplements are a common cause of emergency room visits due to their extreme side effects.” Here’s further information on why you should steer clear of caffeine pills.
2) Herbal supplements
These trendy supplements might not live up to the excitement surrounding them. “Herbal supplements are typically sourced from plants or herbs, but their safety and efficacy aren’t guaranteed,” warns Ronald Smith, RD, from EatDrinkBinge.com. He emphasizes, “There’s a possibility that they may include ingredients that interact with prescription medications or lead to hazardous side effects.” As a general rule, it’s advisable to seek advice from your physician before incorporating any supplement, including herbal ones, into your daily regimen.
3) St. John’s Wort
As Doebrich points out, St. John’s Wort is a commonly used herb for the natural management of depression, insomnia, and menopausal symptoms. However, she cautions, “While this potent herb may provide relief for specific conditions, it has the potential to lead to life-threatening complications when combined with antidepressant medication.” She further notes, “Additionally, it may diminish the effectiveness of certain birth control pills, chemotherapy treatments, or antiviral medications.”
4) Ashwagandha
While this supplement may be gaining popularity, experts caution that certain individuals should exercise caution. “This herb is purported to enhance immunity, induce a calming effect, and reduce blood pressure; however, ashwagandha may elevate thyroid hormone production, potentially intensifying the side effects of thyroid medications,” advises Doebrich. She further explains, “The herb could also lead to a decrease in blood sugar levels. Individuals with diabetes should refrain from using ashwagandha, as it might cause blood sugar levels to dangerously plummet.” As a precaution, Doebrich recommends that anyone taking ashwagandha should diligently monitor for symptoms of low blood sugar, such as fatigue, anxiety, or a rapid heartbeat.
5) Fish oil supplements (in certain cases)
“Fish oil supplements contain omega-3 fatty acids, which have the potential to lower blood pressure, triglycerides, and cholesterol levels, in addition to reducing inflammation throughout the body,” elucidated Smith. However, he points out that “some individuals may exhibit allergic reactions to fish oil, resulting in hives, while others might encounter diarrhea, nausea, and stomach discomfort after supplement intake. If you suffer from heartburn, ulcers, or GERD (gastroesophageal reflux disease), it’s advisable to avoid fish oil, as it can aggravate your esophagus.” Furthermore, recent research has raised questions about whether fish oil pills live up to their reputation.
6) Too much calcium from supplements
It’s possible that you might fall into this category. Doebrich cautions, “Excessive calcium intake from supplements could heighten the risk of atherosclerosis and kidney stones.” To mitigate these risks, she advises, “When using calcium supplements, it’s advisable to adhere to the recommended dosage: 1,000 milligrams for adults aged 18-50 and 1,200 milligrams for older adults.” Following these guidelines can help ensure you receive the benefits of calcium without the potential drawbacks.