These days, we’re being flooded with new information about supplements and all the ones we ‘should’ and ‘shouldn’t’ be taking.
Herbal and dietary supplements are rising as companies have gotten even better about marketing them and their benefits in stores and social media. However, many people will begin taking supplements without getting in touch with their doctors first, which is alarming, considering these ingredients can sometimes have adverse effects on our health.
Research has shown that four herbal and dietary supplements can harm certain bodily functions and aspects of your health, particularly your liver. A 2024 study by researchers at the University of Michigan studied six herbal supplements and their effects on consumers’ livers. Four out of the six products are often advertised to help with weight loss and manage stress, but when taken in excess amounts or taken without a doctor’s approval, they can end up messing with your health. Read more about the four supplements that are potentially dangerous to your liver.
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1. Ashwagandha
Ashwagandha is an evergreen shrub native to parts of Africa and Asia. It is advertised as a stress reliever and is often sold in tablets that some people take in hopes of managing stress or insomnia. However, in some cases, it can be damaging to the liver. Ashwagandha was one of the six herbal and dietary supplements studied by researchers at the University of Michigan, who found that they can be potentially "hepatotoxic" or can cause liver injury and toxicity.
According to the National Library of Medicine, "cases of clinically apparent liver injury have been reported in patients taking commercial herbal products that are labeled as containing ashwagandha."
It is recommended that people who have a family history of liver damage or are actively dealing with liver disease should speak with their doctor before taking ashwagandha consistently.
2. Green Tea Extract
Green tea leaves are known for being incredibly powerful and packed with nutrients. A lot of research has proven green tea to be beneficial for those who need an energy boost or some help speeding up their metabolism. However, high doses of green tea extract via supplements can do more harm than good to your liver.
An article in the Journal of Dietary Supplements found that during a study, a group of individuals who consumed high amounts of a certain compound found in green tea, epigallocatechin gallate (EGCG), can be harmful to the liver. This doesn't mean you have to stop drinking your morning glass of green tea, as normal dietary amounts of ECGC are said to pose no harm. Just be sure to use caution if you are taking green tea extract supplements daily or in large doses.
3. Turmeric
You're probably flooded with information about how great turmeric is for inflammation and helping to treat things like depression and arthritis. Black pepper is commonly paired with turmeric in dietary supplements, as it's known to enhance the absorption of turmeric's active compound. Dr. Dina Halegoua-DeMarzio, director of the Fatty Liver Center at Thomas Jefferson University Hospital, told Jefferson Health that she studied patients who had "inflammation of the liver cells due to turmeric."
"It seemed to be happening in patients where the turmeric was combined with black pepper in the supplements, as it resulted in a change in the way the body absorbs turmeric," said Halegoua-DeMarzio. "Although it's not a perfect analogy, in some people, taking one pill of turmeric and pepper would be like taking 20 pills at once with turmeric alone."
While using turmeric in your cooking and consuming it as part of your diet is safe, taking it in high doses in supplements that also contain black pepper can put you at risk of hurting your liver.
4. Red Yeast Rice
Red yeast rice is taken in supplements by people who want to improve their heart health and cholesterol levels. According to the Mayo Clinic, red yeast rice "may have monacolin K in it, which can cause liver damage in some people."
"Taking red yeast rice with these types of medicines, herbs, and supplements could raise the risk of liver damage."
Because of the lack of regulation in red yeast rice supplements and the potential of them containing monacolin K, you should consult a doctor before consuming it and avoid taking it with other liver-damaging foods and beverages like alcohol.
The Bottom Line
Alisa Likhitsup, MD, MPH, a clinical assistant professor at the University of Michigan Health and lead author of the 2024 study on herbal and dietary supplements, told Very Well Health that their findings and other research do not indicate that anyone who takes these supplements will automatically face liver damage.
"Not every liver will get injured. It also depends on each patient and what else they are taking and other prescriptions they are taking," she told the publication.
"It's really something that's unpredictable."
Again, before diving into the many supplement advertisements your social media feeds are likely filled with, it's crucial to speak to your healthcare providers about the effects they could have on your body.
