Supplements can oftentimes seem like a great, simple way to help boost your wellbeing. A magic pill for every one of my health needs? Yes, please! However, the unfortunate truth is that although there are a lot of options out there that are indeed beneficial, there are also many supplements that are likely to cause adverse effects. That includes products that could take a toll on your gut health if you’re not cautious, potentially leading to imbalance in your gut microbiome, causing digestive issues and more.
We spoke with experts to highlight a few potentially dangerous options that could pose a risk to your gut health. They highlighted antioxidants (in high doses), prebiotics, and multivitamins with excessive zinc. Learn about the risks of each below.
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1. High-dose antioxidants
While antioxidants are generally beneficial in moderate amounts, excessive intake can upset the delicate equilibrium of free radicals and antioxidants in the body.
Dr. Kevin Huffman, CEO & Founder of Ambari Nutrition, sheds more light on this and notes that you should "beware of high-dose antioxidants [because] beta-carotene and high-dose vitamin E supplements might sound harmless, but studies suggest that they can upset the equilibrium of gut bacteria. High doses of beta-carotene appear to increase lung cancer risk in smokers, while high-dose vitamin E supplements have been linked to increased bleeding risk."
2. Prebiotics
Prebiotics are another example of avoiding things in excess even if they benefit your gut microbiome. While generally beneficial for gut health, they can cause problems when taken in excess or in the wrong form for certain individuals. Prebiotics serve as food for beneficial gut bacteria, but overloading the gut with them can lead to excessive fermentation, resulting in, you guessed it, bloating, gas, and discomfort.
Huffman says you should avoid this supplement if you already have gut issues, and "for people with irritable bowel syndrome (IBS), for example, prebiotics can make bloating and gas worse."
3. Multivitamins with excessive zinc
High doses of zinc are another one that can irritate the stomach lining, which in turn leads to discomfort and digestive upset. Too much zinc intake may also disrupt the balance of gut bacteria, potentially harming the beneficial microbes that support digestion and overall gut health.
Michael O. McKinney, MD from Healthy Outlook states, "It also said zinc forms an important part of the immune system but is toxic in excess; this interferes with the gut lining, making it irritated and inflamed. It also results in an imbalance of the bacteria levels in the stomach, causing digestive issues when taking too much of this metal."
To avoid this, it's important to stick to recommended zinc levels and talk to a healthcare professional before taking high-dose multivitamins.
