Supplements can be a great way to give your health a bit of a boost. Whether you’re seeking better sleep, more energy, less stress, or even a slimmer waistline, there are many supplements out there that can be perfectly safe and beneficial. However, they’re not a miracle cure—and they don’t come without risks. In fact, when taken in high doses or with the wrong medications, some options can be extremely harmful to your body. Several supplements pose a risk to your liver, in particular. This is especially important to pay attention to in middle age, as your risk of liver disease increases.
To shed some light on a few supplements that can be especially dangers to your liver, we spoke to health experts Dr. Peter Brukner, Lisa Andrews MEd, RD, LD, a registered dietitian nutritionist, and Dr. Rimas Geiga. They warned against iron, comfrey, Garcinia Cambogia and Green Tea Extract. Learn more about the risks of each below.
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1. High-Dose 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. Brukner.
2. Comfrey
Comfrey contains pyrrolizidine alkaloids that are toxic to the liver and can also harm the kidneys. Dr. Geiga explains, "Prolonged use or high doses of comfrey can lead to liver damage and kidney toxicity." Instead of comfrey, explore alternatives like chamomile or calendula, which offer soothing properties without the risk of liver or kidney harm.
3. Garcinia Cambogia
Derived from a tropical fruit, Garcinia Cambogia is often praised for its weight loss benefits. However, Andrews cautions that its use may come with a range of unpleasant side effects—and even some dangerous downsides for your health.
"Side effects from its use may include headache, nausea, diarrhea, and other gastrointestinal concerns," she explains. More alarmingly, in some cases, Garcinia Cambogia has been linked to liver damage, further emphasizing the potential dangers associated with its consumption. Yikes! There are several other supplements to avoid for your liver health, too.
4. Green Tea Extract
Green tea is a fantastic elixir with a range of health benefits. In supplement form, green tea extract is well known for its antioxidant properties, primarily due to its high concentrations of catechins like epigallocatechin gallate (EGCG).
However, Dr. Geiga warns that, while there are many benefits to green tea, "high concentrations of catechins in green tea extract can induce oxidative stress in the liver, leading to hepatotoxicity." This oxidative stress may manifest as elevated liver enzymes and, in severe cases, acute hepatitis.
To mitigate these risks, it's best to limit your intake to no more than 300 mg per day. Or better yet, brew up some green tea as a safer (tasty) alternative!
