In many cases, supplements can be a great way to fill nutrient gaps in your diet and improve your overall health. Unfortunately, though, they can also do damage to your health if you’re not careful. In fact, several popular supplements can be dangerous—especially when consumed in high doses or without careful consideration of interactions with other medications. Some supplement faux pas could be detrimental to your digestive system, in particular.
To spread awareness of a few mistakes that could result in stomach issues, we spoke to health experts. They warned against high doses of antioxidants, zinc, and iron. Learn more about the risks of these mistakes below.
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1. Taking High-Dose Antioxidants
Although antioxidants are typically advantageous when consumed in reasonable quantities, an overabundance can disrupt the fine balance between free radicals and antioxidants within the human body. It is vital to maintain this equilibrium, experts tell us, to ensure optimal health and prevent potential negative effects that may arise from an imbalance.
Excessive antioxidant intake can hinder the body's natural processes, leading to unforeseen complications. Thus, moderation is key to reaping the benefits without causing harm. 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. Taking High-Doses of Iron Supplements
Excessive iron has been linked to gastrointestinal problems like constipation, nausea, and abdominal pain. Over time, this can impact the liver, resulting in serious damage. While iron is important for overall health, taking too much of it can lead to health problems.
"Taking too much iron can lead to a problem called iron overload. This condition is not good for the liver and other organs in the body. It also might cause issues with digestion, like constipation and stomach pain. Also, having too much iron can disturb the balance of good and bad bacteria in your stomach, causing inflammation and other digestion issues," says Dr. Peter Brukner.
3. Taking Too Much Zinc
Consuming large amounts of zinc as a supplement can cause irritation to the stomach lining, resulting in discomfort and digestive issues. Excessive zinc can also disturb the balance of gut bacteria, which may negatively affect the helpful microbes essential for proper digestion and maintaining overall gut health.
Michael O. McKinney, MD from Healthy Outlook explains: "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 prevent potential complications, it's best to adhere to suggested zinc intake guidelines and consult with a medical expert before starting high-dose multivitamin supplements.
This precaution ensures that you are taking the right amount and not putting your health at risk. McKinney says to always seek professional advice to make informed decisions about your vitamin regimen.
