Supplements are seemingly able to do just about anything these days, from giving your gut health a boost to helping you get a good night’s sleep. However, while these products can certainly do you some good when taken safely, it’s important to note that many of them can also come with serious health risks. It’s always important to speak to your healthcare provider and consider the potential dangers before experimenting with supplementation.
Many supplements out there are perfectly safe. But when taken in excess or in combination with other supplements in medications, they could lead to negative side effects or lost effectiveness. According to some experts, options like Ashwagandha and zinc might result in nervous system issues, brain fog, and even weight gain. Learn more about the risks of each below.
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1. Ashwagandha
Ashwagandha is a supplement that has gained some serious attention in the wellness sphere in recent years. It's largely praised as a way to help some people alleviate depression and anxiety symptoms, along with stress and sleep issues. However, it's important to keep in mind that, like any supplement, it can vary in effectiveness—and could come with risks. For some people, it can end up having an adverse effect, and you should be sure to speak to a healthcare provider before taking it regularly.
"Ashwagandha is frequently used for stress and cortisol support, but it can increase thyroid hormone activity in certain individuals," explains functional health practitioner Kristen Blake. "For people who are sensitive, this may worsen anxiety, brain fog, heart palpitations, or even contribute to thyroid imbalance. Additionally, because ashwagandha is an adaptogen that influences neurotransmitters and hormones, it isn't appropriate for everyone and should be individualized rather than taken blindly." Good to know!
2. Zinc
As we're in the thick of cold and flu season, you may have turned to zinc for some help. This supplement has been known to boost people's immune systems, and many say it can help prevent colds and shorten them if you have one. But this solution isn't without risk; health experts warn against taking too much of it.
"Zinc plays an important role in immune response, tissue growth and repair, and neurotransmission among other processes," says NASM-certified nutrition coach Leilani Rose. "However, issues can occur when it's consistently consumed in large amounts (more than 40 mg/day for adults). High amounts of zinc can inhibit copper absorption. Copper helps your body with energy production, maintaining connective tissue, and nervous system health. Copper deficiency may cause hair loss, fatigue, or brain fog later on. This is definitely something to consider if you take multiple supplements with zinc and aren't tracking your overall consumption."
Bottom Line
Does this mean you should avoid ashwagandha and zinc altogether? Not necessarily. In regular doses, these supplements can oftentimes be perfectly safe. However, like anything you consume, it's important to be aware of the risks at hand and to consider the impact it could have on your unique body and brain. You should especially look into any potential interactions with other supplements or prescription medications you're taking. When in doubt, speak to a doctor, and closely monitor how your body reacts to anything new you're adding to your supplement routine.
Stay safe!
