This article alone should not be taken as health advice. Speak to your doctor for the best insight on your personal health needs.
Marketing often makes supplements sound like miracle workers. And while it’s true that many supplements can be a fine addition to your routine—potentially improving sleep, energy levels, gut health, and more—it’s important to be aware of potential risks, especially as we age. The National Center for Complementary and Integrative Health (NCCIH) notes that dietary supplements can have side effects, interact with medications, and may not be well studied for long-term safety.
Supplements might pose an especially relevant risk to women in middle age, who experience hormonal changes during and after menopause. Some products could further impact hormones and worsen symptoms. We checked in with Dr. Maria Knobel about a few options to be wary of over 50. Find her warnings and other notable offenders below.
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1. Ginseng
Ginseng is a supplement that is trending more these days, especially in the holistic medicine world. It's said to help boost energy levels, increase brain function and immune support, and even help people manage their stress levels. However, Dr. Knobel says it can create instability hormone-wise.
"One supplement that can create an unstable environment is Ginseng," she notes. "Ginseng affects the stress hormone cortisol; high levels of cortisol can also block progesterone function."
There are a number of ways to keep your cortisol levels in check—including limiting your ginseng intake.
2. Vitamin D
Vitamin D is one of the most common and popular supplements out there, especially because it's something you can't get from food, and many people find that they need to supplement it as they get older to prevent and ease symptoms or conditions like osteoporosis. However, menopausal women are urged to take caution before taking it.
"Vitamin D should be carefully dosed during the menopausal years because moderate amounts support strong bones, but high doses can increase the amount of calcium in the blood and create an imbalance that will disrupt hormone signaling and can manifest as fatigue, irritation, or disrupted sleep patterns instead of relief from menopause symptoms," says general practitioner Dr. Maria Knobel.
3. Black Cohosh
Some people may not be familiar with black cohosh, a supplement derived from a flowering plant that has been studied for its potential effects on estrogen-related pathways, which could make it appealing to women experiencing menopause.
Still, some health experts believe the inconsistent research and results of the supplement should serve as a warning.
"Black Cohosh is used in many of the menopause blends that are available," explains Dr. Knobel. "But black cohosh does not have consistent results for most women. Black cohosh can influence how a woman's body responds to estrogen receptors, which can cause menopause symptoms to be unpredictable and difficult to read, especially during hot flashes at night or mood changes."
4. High Doses of Vitamin E
Vitamin E is an important antioxidant that helps protect cells from damage, but taking it in high-dose supplement form isn't recommended for most adults—especially after 50.
While it's often marketed for heart health and healthy aging, research has found that excessive amounts may increase the risk of bleeding, particularly for people taking blood thinners, and may even be linked to a higher risk of hemorrhagic stroke. Most people can meet their vitamin E needs through foods like almonds, sunflower seeds, spinach, and avocados, making high-dose supplements unnecessary unless your doctor has diagnosed a deficiency or recommended them for a specific medical reason.
5. High Doses of Beta Carotene
Beta carotene is a plant pigment that the body converts into vitamin A, and it's found in colorful fruits and vegetables like carrots, sweet potatoes, and squash. However, doctors caution against taking high-dose beta carotene supplements for healthy aging, especially if you smoke or have a history of smoking.
Studies have shown that these supplements may increase the risk of lung cancer in smokers, and there's little evidence that taking large amounts provides anti-aging benefits for the general population. Instead of relying on supplements, experts recommend eating a variety of brightly colored produce, which delivers beta carotene alongside fiber, vitamins, and other beneficial plant compounds that support overall health.
