Although dietary supplements give off an *all pure* aura—and could be helpful in sure circumstances—there are actual dangers concerned with blindly popping a capsule you heard about on TikTok. Under, six frequent complement errors I see as a registered dietitian.
What to not do when taking dietary supplements
1. Taking one thing with out confirming whether or not you want it
Ever heard the phrase: “Check, don’t guess?” The mantra is a pleasant reminder that suppliers want information earlier than they’ll suggest focused medical or dietary interventions.
The identical thought applies to dietary supplements. Tons of individuals come to me taking a vitamin B12 complement “for vitality,” however a B12 complement received’t do you a lot good except your bloodwork signifies that you simply’re poor in vitamin B12.
Fortunately B12 is a water-soluble vitamin, which signifies that any extra you devour will likely be faraway from the physique by your urine. So unnecessarily supplementing B12 will largely simply end in you pissing away your cash. (Sorry, I needed to.)
Tons of individuals pop dietary supplements with out an consciousness of the dose they’re taking or whether or not that dosage truly makes any sense.
Taking pointless dietary supplements isn’t at all times low danger, although. Different vitamins, like vitamin D, aren’t mechanically escorted out of the physique when consumed in extra, so supplementing them with out motive—particularly at excessive doses—may result in dangerously excessive blood ranges over time. And that may have critical penalties: A 2022 case examine printed within the BMJ: Case Reviews discovered {that a} man was hospitalized for eight days with excessive signs (together with fixed vomiting, diarrhea, and excessive thirst) after taking extraordinarily excessive doses of vitamin D dietary supplements.
One other instance: Taking a buzzy “hormone balancing” complement with out confirming that you simply even have a hormonal imbalance. Utilizing a complement for estrogen dominance with out understanding whether or not you even have elevated estrogen ranges may go away you feeling worse, not higher. (The one factor extra annoying than a real scorching flash is a scorching flash you gave your self.)
I like to recommend getting clear on why you’re taking a complement by asking your self these questions:
Do I’ve a transparent and confirmed motive for taking this complement? Was this complement advisable or reviewed by my health-care supplier? If you happen to’re taking a singular nutrient, like vitamin D or iron, for a deficiency: Have I rechecked my blood ranges to see how this complement has affected them?
Take into account getting up to date labs performed each three to 6 months to find out whether or not or not your ranges have normalized should you’re taking a complement to deal with a nutrient deficiency.
I’ve had shoppers of their 30s inform me they’re nonetheless taking a complement their physician advisable to them at age 17. Most definitely, that’s not needed.
2. Taking a dose that is not sensible
Would you reasonably choke down 10 fiber capsules every single day, or add a spoonful of chia seeds to your breakfast? I ask as a result of swallowing 10 (10!) Metamucil fiber capsules will provide you with 4 grams of fiber, the identical quantity you’d get from consuming simply 1 tablespoon of chia seeds. To not point out you’ll additionally get a small quantity of calcium and omega-3s from the chia.
That is a kind of complement errors I see on a regular basis in my observe. Tons of individuals pop dietary supplements with out an consciousness of the dose they’re taking or whether or not that dosage truly makes any sense. Generally it’s comically low, different instances it’s frighteningly excessive.
When you’ve confirmed that you simply’d profit from a sure complement, discuss to your supplier in regards to the appropriate dosage for you. Even compounds that our our bodies naturally produce, like melatonin, have higher limits when taken in complement type.
3. Taking the incorrect type of a complement
Completely different types of the identical nutrient can have vastly completely different results on the physique. Take magnesium, for instance. Magnesium glycinate dietary supplements could also be useful for nighttime rest, whereas magnesium citrate and magnesium oxide dietary supplements act as laxatives2. By accident taking magnesium oxide earlier than spending the evening together with your new boo will actually be the alternative of enjoyable, so be sure you choose the appropriate type of a nutrient to attain your required outcomes.
The precise type a nutrient is available in also can influence how a lot of it’s absorbed by the physique and the way probably it’s to trigger uncomfortable side effects. As an illustration, iron dietary supplements are infamous for inducing GI misery, however some research present3 that sure types of iron, corresponding to ferrous bisglycinate, could also be much less prone to trigger nausea and constipation than others, like ferrous sulfate.
4. Taking dietary supplements that work together with medicines
Maybe the gravest of the complement errors is unknowingly taking one thing that may work together together with your medicines. A number of examples:
This is the reason should you’re taking any prescription remedy, you need to at all times, at all times ask your physician or pharmacist about dietary supplements earlier than making an attempt them.
5. Taking dietary supplements with an extreme ingredient listing
I favor to take a minimalist method on the subject of complement formulations. When a model sells a product that purportedly comprises nutritional vitamins, minerals, probiotics, prebiotics, algaes, fish oil, broccoli extracts, caffeine, and a few 300 different vitamins, I get skeptical. It’s difficult to suit so many high-quality, energetic elements right into a single capsule or scoop of powder, so extremely complete formulations give me pause.
One other crimson flag: Dietary supplements produced from proprietary blends that go away customers in the dead of night in regards to the precise elements and dosages contained throughout the product. I’m not anti-supplements, I’m simply pro-transparency.
6. Doubling up on elements
One of the crucial frequent complement errors is to unknowingly double or triple up on the identical vitamins. This occurs usually when individuals are taking a number of merchandise. Taking a hair, pores and skin, and nails complement that comprises biotin, plus a B complicated for low vitality ranges, plus a prenatal all of sudden will imply you’re getting the identical B nutritional vitamins from three completely different sources.
With regards to dietary supplements, extra isn’t at all times higher. Work with a credentialed supplier to streamline your routine, and save your hard-earned cash.
Properly+Good articles reference scientific, dependable, latest, sturdy research to again up the knowledge we share. You’ll be able to belief us alongside your wellness journey.
Alkundi, Alamin et al. “Vitamin D intoxication and extreme hypercalcaemia complicating dietary dietary supplements misuse.” BMJ case experiences vol. 15,7 e250553. 6 Jul. 2022, doi:10.1136/bcr-2022-250553
Mori, Hideki et al. “Magnesium Oxide in Constipation.” Vitamins vol. 13,2 421. 28 Jan. 2021, doi:10.3390/nu13020421.
Fischer, Jordie A J et al. “The consequences of oral ferrous bisglycinate supplementation on hemoglobin and ferritin concentrations in adults and kids: a scientific evaluate and meta-analysis of randomized managed trials.” Vitamin evaluations vol. 81,8 (2023): 904-920. doi:10.1093/nutrit/nuac106
Wiesner, Agnieszka et al. “Levothyroxine Interactions with Meals and Dietary Dietary supplements-A Systematic Evaluate.” Prescribed drugs (Basel, Switzerland) vol. 14,3 206. 2 Mar. 2021, doi:10.3390/ph14030206