5 supplements that secretly do more harm than good

Many people use supplements in the hopes that these tiny pills and powders will offer them an advantage in their journey to improved health and fitness.

But not all supplements are made equal, and some may be more detrimental than beneficial.

Even though supplements help correct nutritional gaps, there may be risks to be aware of.

Here are 5 well-liked supplements that may be doing more damage than good to your health.

Weight loss supplements promise quick and easy results, but they often come with dangerous side effects. Many of these products contain a mix of herbs and stimulants that can lead to severe health issues. For example, products containing ephedra were once popular but were banned by the US FDA due to links with heart attacks, strokes, and even death. A study published in the American Journal of Public Health found that weight loss supplements were associated with an increased risk of severe liver damage. Ingredients like green tea extract, when taken in large amounts, can be toxic to the liver. Some weight loss pills contain unlisted ingredients that can cause unexpected reactions and complications.

Caffeine supplements are often used to boost energy and enhance athletic performance. While a cup of coffee is generally safe, caffeine supplements can lead to excessive consumption. High doses of caffeine can cause jitteriness, anxiety, heart palpitations, and in extreme cases, cardiac arrest. A study in the Journal of the American Heart Association indicated that high caffeine intake could lead to atrial fibrillation, a type of irregular heartbeat that increases the risk of stroke and heart failure. Over-reliance on caffeine supplements can also lead to dependency and withdrawal symptoms, including headaches and fatigue.

Calcium is essential for strong bones, but too much of it in supplement form can be harmful. Excessive calcium intake has been linked to an increased risk of heart disease. A study published in the Journal of the American Heart Association found that taking calcium supplements was associated with a higher risk of plaque buildup in the arteries, which can lead to heart attacks. High doses of calcium (more than 800 mg to 1,200 mg a day) can lead to kidney stones. According to the National Institutes of Health (NIH), getting calcium from dietary sources rather than supplements is preferable for most people, as the body absorbs it better and it poses fewer health risks.

Vitamin E is known for its antioxidant properties, which protect cells from damage. High doses of Vitamin E supplements ( up to 1,000 mg/day is considered normal) can do more harm than good. Excessive Vitamin E intake has been linked to an increased risk of hemorrhagic stroke, which is bleeding in the brain. The Journal of the American Medical Association published a study showing that high-dose Vitamin E supplementation was associated with a higher risk of prostate cancer in men. The study suggests that while moderate Vitamin E intake from food sources is beneficial, supplementing in high doses is risky.

Beta-carotene, a precursor to Vitamin A, is an antioxidant found in colourful fruits and vegetables. While it’s beneficial when consumed through food, beta-carotene supplements can pose significant risks, especially for smokers. Studies have shown that high doses of beta-carotene (normal dose is considered to range between 6 to 15 milligrams ) supplements can increase the risk of lung cancer in smokers and those exposed to asbestos. A comprehensive study published in the Journal of the National Cancer Institute found that beta-carotene supplementation was associated with an increased risk of lung cancer and mortality in smokers. This is a stark contrast to the beneficial effects of beta-carotene when consumed in its natural form through diet.

Supplements can be beneficial, but they aren’t always necessary for everyone. Ideally, a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides most of the essential nutrients your body needs. However, certain individuals might benefit from supplements. For example, people with specific dietary restrictions, medical conditions, or deficiencies may require additional vitamins and minerals that are hard to obtain through food alone. Pregnant women, older adults, and those with limited sun exposure often need supplements like folic acid, vitamin D, and calcium. While supplements can help fill nutritional gaps, they should complement, not replace, a healthy diet.

Consulting a doctor before taking any supplement is crucial for several reasons. Firstly, a healthcare provider can assess your individual health status, including any existing medical conditions or medications you may be taking, to determine if the supplement is safe and suitable for you. Certain supplements may interact with medications or exacerbate underlying health issues, so professional guidance helps mitigate potential risks. A doctor can provide personalized recommendations based on your specific needs and goals, ensuring that the supplement aligns with your overall health plan. Professional advice can help you navigate the vast array of supplements available, guiding you towards evidence-based options that are more likely to be effective.

Vegetable vitamins are generally beneficial and play a crucial role in maintaining good health. However, there are circumstances where they might pose risks. Overconsumption of certain vitamins, particularly through supplements rather than whole vegetables, can lead to hypervitaminosis, a condition caused by excessive vitamin intake. For example, an excess of fat-soluble vitamins like A, D, E, and K can accumulate in the body and cause toxicity. Individuals with specific health conditions or those taking certain medications might experience adverse interactions with high doses of some vitamins.