Supplements can be a great way to support your overall health. However, it’s important to remember that every supplement comes with potential risks, especially when taken in high doses or the wrong forms. In particular, high amounts of certain vitamins and minerals can disrupt gut health, irritate the digestive tract, and even contribute to inflammation.
We spoke to health experts to get a run-down of a few of the most potentially harmful options. They warned against antioxidants, magnesium, calcium carbonate, and iron in high doses. Learn all about the toll each of these can take on your digestive system below.
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High-dose antioxidants
While antioxidants are generally beneficial in moderate amounts, excessive intake can upset the delicate equilibrium of free radicals and antioxidants in the body.
Dr. Kevin Huffman, CEO & Founder of Ambari Nutrition, sheds more light on this and notes that you should "beware of high-dose antioxidants [because] beta-carotene and high-dose vitamin E supplements might sound harmless, but studies suggest that they can upset the equilibrium of gut bacteria. High doses of beta-carotene appear to increase lung cancer risk in smokers, while high-dose vitamin E supplements have been linked to increased bleeding risk."
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2. 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.
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3. 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.
Michael O. McKinney, MD from Healthy Outlook, 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."
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4. 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, McKinney 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."
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