Many people these days are taking supplements containing different vitamins and minerals to improve their overall health and help treat certain conditions. However, taking too much of one supplement can do more harm than good.
We live in a world where companies push supplements more than ever, as consumers have found that getting in a sufficient amount or extra dose of specific vitamins helps them treat ailments or achieve health goals like weight loss. Still, consuming too much of a vitamin or mineral can throw off your body and cause issues that can seriously damage your health.
Before you panic, we spoke with health experts, including Dr. Thomas Pontinen, MD, and Dr. Chanté Wiegand, about supplements you should avoid taking in excess to dodge potentially dangerous side effects. While there isn’t anything wrong with taking the recommended amount of a supplement, having too much of one of these four in your system can be risky. Read more about them below.
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1. Vitamin D
Vitamin D is often known as the 'sunshine vitamin,' and its most well-known natural source is sunlight. However, when people live in darker areas, don't get outside enough, or have been told they're deficient in vitamin D, they often need to incorporate a vitamin D supplement into their routine. Still, anyone taking a vitamin D supplement must be cautious, as having too much of it in your system can be dangerous.
According to Dr. Chanté Wiegand, ND, a naturopathic physician and Director of Research & Development at The Synergy Company, excess amounts of vitamin D can harm your insides.
"Too much vitamin D can affect kidney and heart function and cause muscle weakness and nausea," she said.
"Excess vitamin D supplementation can also raise blood calcium levels, which can cause digestive issues and cognitive changes."
2. Zinc
Physician Thomas Pontinen, MD, the co-founder of Midwest Anesthesia and Pain Specialists, notes that zinc is "an incredibly important nutrient" to consume. It's known for playing a role in various bodily functions but is especially famous for the way it supports the immune system. Some people take daily zinc supplements, while others tend to take it when they're sick or feel a cold coming on. However, Dr. Pontinen says that zinc is a supplement with "potential hidden dangers."
"When you take too much zinc, you can experience an upset stomach and nausea," he explains.
"Additionally, zinc can prevent the absorption of copper in the body, another crucial nutrient, because they're both absorbed in the same part of the gut. Getting the levels right can be difficult, which is why it's best to focus on getting those nutrients through a balanced diet of diverse whole foods."
If you are told you're still not getting enough zinc in your diet through nutritious foods, Dr. Pontinen suggests taking a copper supplement alongside any zinc supplements.
3. Calcium
Many people have begun taking calcium supplements as part of their daily regimen, especially those who are older, due to the fact that experiencing a calcium deficiency can lead to poor bone health and conditions like osteoporosis. Yet, Dr. Pontinen pointed out that calcium supplements have been "less frequently recommended" to healthy individuals due to the mineral's "potential links with cardiovascular disease and kidney stones, among other major health issues."
"Consuming too much calcium could contribute to major health concerns, so it's important to avoid excessive calcium supplementation or excessive consumption of it in your diet," he says.
Dr. Pontinen states that if you're worried about your calcium levels, ask your doctor if they think you need it for your bone health. If there isn't a specific reason for you to need it, he would skip taking a calcium supplement.
4. St. John's Wort
If you haven't heard of St. John's Wort, it's an herbal supplement that some people take to help with the effects of mild or moderate depression. It can also be beneficial for improving physical and mental symptoms of menopause and pre-menstrual syndrome. However, according to the National Institute of Health, taking too much of St. John's Wort, along with other drugs, can cause "dangerous, sometimes life-threatening" interactions.
According to an article published in the British Journal of Pharmacology, research has shown that St. John's Wort can "alter" the effectiveness of important medicines, such as "digoxin, tacrolimus, indinavir, warfarin, alprazolam, simvastatin," and more.
"It is important to tell your health care providers about any complementary health approaches you use," the National Institute of Health notes.
"This is especially crucial for St. John's wort because this herb interacts with many medicines. Interactions with St. John's wort can weaken the effects of life-saving medicines or cause dangerous side effects."
The Bottom Line
One of the most critical steps you should take before building a supplement regime is to speak to your doctor. Your doctor can run necessary tests to evaluate exactly which supplements they believe you should or should not take to improve your health. As Dr. Pontinen warns, "Supplementation can be a powerful tool in healing the body and maintaining health, but there needs to be a reason for it."
"Working with a physician who can make the process easy in determining which supplements are right for you is always the best choice," he adds.
