These days, we seem to be talking about gut health more than ever, with all sorts of diets and trends promising they can help balance things out. However, it’s super important to be extra careful when switching up your regimen.
Supplements are a huge part of the wellness industry these days, with so many being available and on the market. There are numerous supplements out there that not only promise to provide you with your basic vitamins and minerals, but also advertise that they can ‘heal’ or ‘cleanse’ other parts of your body. These types of supplements can end up wreaking havoc on your gut health, especially if combined with other basic supplements. We spoke with health experts, including certified functional medicine practitioner Dr. Amie Hornaman and Dr. Jordan Glenn, the Head of Science at SuppCo, about two supplements that can harm your gut health, and which ones to take instead. Read more about them below.
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1. High-Dose Iron Supplements
Taking iron supplements can be incredibly beneficial, especially for those who struggle with iron deficiencies from a health condition or those who live in an area where they can't get enough of it in their daily food supply. However, health experts have long warned against taking iron supplements, especially high doses of it, if a health care professional does not recommend it.
"Iron is essential, but common forms like ferrous sulfate can irritate the gut lining and throw off the microbiome’s balance, leading to constipation, bloating, and inflammation," explains Dr. Glenn. "If you need iron, go for bisglycinate forms; they’re gentler and much easier on the gut."
2. Harsh Detox and Colon Cleanse Supplements
Given today's health and wellness climate, where numerous people can sell products that claim they can drastically improve certain aspects of your health, you've likely seen a lot of ads for 'detoxing' and 'cleansing' products and supplements. The truth is, not all of these supplements are approved by the FDA, and while you may think you're 'cleansing' out any toxins by taking them, your body already does that naturally, and you could actually be damaging it.
"Detox teas, colon cleanses, and other so-called ‘gut reset’ supplements often rely on stimulant laxatives like senna, cascara sagrada, or aloe latex," says Dr. Hornaman. "They promise a quick flush or a flatter stomach, but what they’re really doing is irritating your intestinal lining, stripping away the protective mucosal barrier, and setting you up for long-term problems. Over time, frequent use can slow gut motility, cause electrolyte imbalances, and make you dependent on them just to have a bowel movement. What feels like relief in the short term often leaves your gut weaker and more inflamed in the long run."
What To Take Instead:
Like most health experts or your doctor would tell you, both Dr. Glenn and Dr. Hornaman suggest only taking supplements that are backed by research and/or recommended directly by your primary care doctor. This is especially imperative for your gut health.
"Choose gentle, evidence-based support that works with your gut instead of against it. A high-quality magnesium blend is a far safer alternative," notes Dr. Hornaman. "Look for one that contains more than just a single type of magnesium—ideally a combination of magnesium oxide, magnesium malate, magnesium citrate, and magnesium glycinate. Together, these forms support regularity, muscle relaxation, and overall gut health without creating dependency or irritation."
Both doctors also suggest that if you're having stomach issues, taking a gentle probiotic can oftentimes help eliminate symptoms like bloating, constipation, irritation, and more, without drastically changing the levels of any vitamins or minerals in your body.
