Supplements are often marketed as quick fixes for energy, weight loss, or overall health—but not all of them are as harmless as they seem. According to doctors, some popular supplements can actually wreak havoc on your digestive system, causing everything from bloating and cramping to more serious long-term gut issues. Here are three potentially dangerous supplements experts say you should approach with caution.
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1. Iron Supplements
Believe it or not, high doses of iron can irritate the digestive tract, leading to common side effects such as constipation, nausea, and stomach pain.
Although iron is important, Michael O. McKinney, MD from Healthy Outlook, says large amounts of it can "lead to an altered flora in the digestive system. Intake of large amounts of iron may promote the growth of pathogenic bacteria, thus resulting in upset stomach, constipation, bloating, and inflammation."
2. Calcium Carbonate
Another supplement to take cautiously is calcium supplements. Best known for its bone health benefits, they can also cause constipation, bloating, and gas, as they can slow down the digestive process.
McKinney elaborates on this and notes that "calcium is an essential element for the development of bones; however, calcium carbonate supplements produce a constipating effect and may be uncomfortable in the digestive system. This type of calcium is less soluble and may bring disturbances in the intestines, so it becomes difficult for the digestive tract to become healthy."
3. Magnesium Supplements
Magnesium supplements, especially in higher doses or specific forms like magnesium oxide, can mess up gut health by causing digestive issues such as diarrhea, cramping, and bloating. This could happen because magnesium acts as a laxative by drawing water into the intestines, leading to loose stools and dehydration if taken in excess.
"Too much consumption of magnesium can lead to a laxative effect, causing diarrhea. This can cause an imbalance in the natural gut flora and irritate the gastrointestinal tract, leading to discomfort and disrupting digestive health," says Dr. Kubanych Takyrbashev, MD, Health & Wellness Advisor at NAO.
