Supplements are increasingly popular for addressing a range of concerns, such as weight loss, hair growth, acne, and overall health. However, experts warn that the potential risks of taking supplements should not be overlooked. "Before taking any supplement, it is essential to research the supplement and discuss its use with your physician," advises Kellie K. Middleton, MD/MPH, an Atlanta-based Orthopaedic Surgeon. "While supplements can be beneficial when used appropriately, some may not be worth the cost or risk taking due to potential side effects or lack of evidence for their efficacy."
Despite the booming supplement industry, not all fitness professionals endorse them. "My industry is full of trainers who sell supplements that our clients don't need," says Grace Albin, an ACE-certified fitness instructor. "Not only are these financially wasteful, some could do more harm than good." Albin stresses the importance of taking supplements only if there is a deficiency of a specific vitamin or mineral that cannot be resolved through diet.
Experts recommend discussing supplement use with a physician and conducting thorough research before taking any product. Some supplements may be worth the investment, but others may be ineffective or even dangerous. Eat This, Not That! Health consulted with experts to identify which supplements to avoid and what to consider before taking them.
1) Key Factors to Consider Before Taking Supplements
Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies, stresses the importance of careful consideration and research before taking vitamins or supplements. "Before diving into the world of vitamins and supplements, one must understand one's specific needs and research various available options," she advises. It is essential to be aware of potential side effects and to consult a doctor or pharmacist with any questions or doubts.
Timing is another important factor to consider. Some vitamins may need to be taken with food to maximize absorption. Although many vitamins are available over-the-counter, some may require a prescription for optimal benefit. Careful attention should be given to dosage amounts, as taking too much of a particular vitamin can have adverse effects on the body.
Dr. Mitchell emphasizes the importance of understanding one's health goals and individual situation before taking supplements. Collecting a stash of vitamins without careful consideration could lead to unintended consequences. By taking the time to research and consult with a healthcare professional, individuals can safely and effectively use vitamins and supplements to support their overall health and wellness.
2) Experts Explain Which Supplements Are Not Worth the Investment
Dr. Mitchell warns that not all vitamins and supplements are worth the investment. While there are many options available, factors such as improper production or storage can render some vitamins ineffective. Vitamins sold in convenience stores or gas stations from unknown sources may lack the potency necessary for long-term health benefits, making them a waste of money.
Additionally, some vitamins are naturally occurring in a balanced diet, making them unnecessary purchases for those who already consume plenty of fresh produce and protein. It is crucial for individuals to research the quality of their vitamins and supplements and to purchase from trusted brands to avoid cutting corners and wasting money. By doing so, individuals can ensure they are investing in products that will genuinely benefit their health and well-being.
3) The Extract of Garcinia Cambogia
According to Dr. Middleton, there is little evidence to support the claims that Garcinia cambogia extract is an effective weight loss aid and appetite suppressant. Moreover, this supplement can cause adverse side effects such as nausea, digestive upset, and even liver damage in some cases. As a result, it may not be worth the money or the potential risk of taking this supplement.
The National Center for Complementary and Health Integration has reported several cases of liver toxicity associated with products labeled as containing Garcinia cambogia. While there have been several studies investigating the effect of Garcinia cambogia on weight loss, a 2020 review of 11 short-term studies in people did not find significant effects of Garcinia cambogia products on weight loss. While most of the reported cases involved products labeled as containing a combination of ingredients, some cases involved products labeled as containing only Garcinia cambogia. While liver damage appears to be uncommon, some cases were severe.
Given the limited evidence supporting its effectiveness and potential risks, individuals should exercise caution when considering Garcinia cambogia extract as a weight loss aid or appetite suppressant. It is important to consult a healthcare professional and conduct thorough research before taking any supplements, including Garcinia cambogia extract.
4) Kava
According to Dr. Middleton, the long-term use of Kava supplements may not be worth the money, as it can cause liver damage and increase the side effects of common medications. While Kava has traditionally been used to reduce anxiety, stress, and improve sleep quality, its potential for severe adverse reactions should not be overlooked.
UCLA Health has reported more than 100 cases of liver toxicity related to the use of Kava, some of which led to liver transplant and even death. Kava has been banned in the United Kingdom and Europe due to its liver toxicity. Kava supplements can deplete glutathione, a chief antioxidant, within the liver and inhibit enzymes involved in the metabolism of many drugs. Many of the cases of liver toxicity were seen in people who had prior liver disease or used alcohol in addition to Kava.
Given the potential risks of liver damage and interactions with other drugs, individuals should be cautious when considering Kava supplements to reduce anxiety, stress, or improve sleep quality. As with any supplement, it is essential to consult a healthcare professional and conduct thorough research before taking Kava or any other supplements.
5) Yohimbe
Dr. Middleton warns that Yohimbe supplements, touted as a sexual enhancer, may not be worth the trouble due to potential adverse side effects, including increased heart rate and blood pressure, anxiety, and even seizures in some cases. The potential risks of taking this supplement may outweigh any benefits, making it an unwise investment of money and health.
The National Center for Complementary and Health Integration reports that although there is little research on the effects of yohimbe as a dietary supplement, studies have documented its risks, including heart attacks and seizures. Due to inaccurate labeling and the potential for serious side effects, yohimbe supplements have been restricted or banned in many countries.
A study comparing calls about yohimbe and other substances made to the California Poison Control System between 2000 and 2006 found that yohimbe caused stomach problems, tachycardia, anxiety, and high blood pressure. Callers reporting yohimbe-related issues were generally more likely to require medical care than other callers. Most yohimbe products do not disclose how much yohimbine they contain, which can vary significantly among products. Some of the yohimbine may be synthetic or from highly processed plant extract, and most supplements do not provide information about known side effects.
Given the potential risks and lack of information about yohimbe supplements, individuals should approach them with caution and conduct thorough research before considering taking them. It is essential to consult a healthcare professional before taking any supplements, particularly those with documented risks.
6) Multivitamins
The Truth About Multivitamins: Are They Worth the Money?
According to Grace Albin, an ACE-certified fitness instructor, multivitamins often contain dozens of vitamins and minerals, many of which are unnecessary for most individuals. As water-soluble vitamins are simply excreted through urine when not needed, taking too many can lead to financial waste. Additionally, many minerals in multivitamins can cause constipation, making them an unwise investment of money and health.
Johns Hopkins Medicine researchers have found that multivitamins do not reduce the risk of heart disease, cancer, cognitive decline, or early death. In fact, vitamin E and beta-carotene supplements have been found to be harmful, especially at high doses. As Larry Appel, M.D., director of the Johns Hopkins Welch Center for Prevention, Epidemiology, and Clinical Research notes, "Pills are not a shortcut to better health and the prevention of chronic diseases. Other nutrition recommendations have much stronger evidence of benefits—eating a healthy diet, maintaining a healthy weight, and reducing the amount of saturated fat, trans fat, sodium, and sugar you eat."
Individuals should focus on consuming a healthy diet rich in fruits, vegetables, and whole grains and reduce their intake of saturated and trans fats, sodium, and added sugars. While a multivitamin may be necessary for individuals with certain nutrient deficiencies, it is important to consult with a healthcare professional before taking any supplements. By focusing on a healthy diet and lifestyle, individuals can improve their overall health and well-being without relying on unnecessary and potentially harmful supplements.