With supplements promising practically every benefit under the sun—from weight loss to brain health to better sleep—it can be easy to fall under the spell of marketed quick-fix solutions. However, while supplements can certainly be a good addition to your health routine in many cases, it’s important to keep in mind that many of them come with hidden risks. In fact, many of them can put your health and safety at risk if consumed in high doses or combined with other medications.
As Jeffrey Millstein, MD, physician at Penn Internal Medicine Woodbury Heights tells Penn Medicine, “Supplements may interact with other medications you’re taking or pose risks if you have certain medical conditions, such as liver disease, or are going to have surgery. Some supplements also haven’t been tested in pregnant women, nursing mothers or children, and you may need to take extra precautions.”
To learn about a few potentially harmful options to be aware of, we sought insight from health experts HaVy Ngo-Hamilton, Pharm.D.; Jesse Feder, RDN, CPT, registered nutritionist; Lisa Richards, nutritionist and creator of the Candida Diet; and Dr. Charles, who shared a TikTok on the matter. Find all of their expert advice below.
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1. Comfrey can harm your kidneys
Comfrey contains pyrrolizidine alkaloids that are toxic to the liver and can also harm the kidneys. Dr. Rimas 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.
2. Omega-3 supplements can interfere with medications
Omega-3 fatty acids are renowned for their cardiovascular benefits, but their interaction with certain medications warrants caution. HaVy Ngo-Hamilton highlights the potential interaction with platelets, crucial blood cells involved in clotting. "If you are taking clopidogrel (Plavix) or Coumadin (warfarin), you should talk to your doctor before taking omega-3 supplements." It's essential to exercise caution, especially when combining supplements with prescription medications.
3. Excessive Vitamin D and Calcium can damage your heart
Deficiencies in vitamin D and calcium are prevalent, often stemming from inadequate sun exposure. Consequently, many turn to supplements to meet their nutritional needs. However, excessive intake of these nutrients may heighten the risk of cardiovascular diseases. HaVy Ngo-Hamilton warns, "Too much vitamin D and calcium can increase the risk of cardiovascular diseases, especially if these supplements are purchased from non-credible sources." Before incorporating these supplements into your routine, it's crucial to consult with your healthcare provider and assess your blood levels to determine if supplementation is necessary. When in doubt, getting these nutrients straight from the foods you eat is your best bet.
4. Kava can damage your kidney and liver
Kava is a popular anti-stress supplement that many people consume in order to bring a sense of calm to their brain and body. "Kava, which is typically consumed as a tea, is a supplement known to promote relaxation," Feder explains. Unfortunately, though, this relaxation could come with a risk; "Consuming kava regularly has been shown to affect enzyme and antioxidant activity in the liver which can lead to liver damage." Yikes!
5. Too much iron could harm your heart
Iron is an essential mineral crucial for transporting oxygen in the blood. However, Dr. Charles cautions against supplementing with iron without proper guidance. "Unless your doctor specifically says to take iron, it can actually damage your heart," he emphasizes. Iron overload, known as hemochromatosis, can lead to serious health issues, including heart problems. Therefore, it's vital to consult with a healthcare professional before incorporating iron supplements into your routine. There are plenty of iron-rich foods to work into your diet to safely increase your iron intake in place of supplements.
6. Vitamin A can damage your liver
Dr. Charles warns viewers about the popular belief that Vitamin A supplements can work wonders for the skin and eyes. Although Vitamin A is certainly an important nutrient, he highlights a darker side to excessive Vitamin A intake, which could be a result of supplementation. "People think it can help your skin and eyes, but it can actually build up in your body and cause liver damage," he cautions. While Vitamin A is essential for maintaining healthy skin and vision, excessive amounts from supplements can indeed lead to toxicity, affecting the liver and causing a range of health issues. Instead, it's best to get this vitamin directly from the foods you eat.
