Supplements can be a great way to keep your health in the best possible shape. They can fill nutrient gaps left in your diet, improve sleep, and even lower stress levels. However, not all supplements are created equal. While many follow through on their promised benefits, a lot of supplements fall flat—and some can even come with dangerous side effects and downsides that negate the potential benefits altogether.
We spoke to Kristen Kuminski, RD, CDN, to shed some light on a few of the worst options on the market. According to her, supplements like kava, colloidal silver, and more should be avoided for your health and safety. Find all of her warnings below.
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1. Kava
Some people reach for kava in times of stress and anxiety. It's commonly sold for its anti-anxiety benefits. However, Kuminski warns that the downsides may outweigh the momentary relaxation.
"Kava is marketed for anxiety relief but the hepatotoxicity risk is real and documented," she tells us. "Liver damage has been reported even with short term use at recommended doses." Instead, for a safer option, she recommends chamomile tea or magnesium glycinate, which provide anxiety support without the health risks.
2. High dose vitamin E
Vitamin E is an antioxidant that supports immune function, skin health, and more. However, when you overdo it in the supplement department, you set your body up for health risks.
"Vitamin E supplementation above 400 IU daily is associated with increased mortality in several large studies and can interfere with blood clotting," Kuminski says. "Getting vitamin E through food, nuts, seeds, olive oil, is the better path." Noted!
3. Aristolochic acid
Check the ingredients on your herbal supplements! Kuminski says there's one particular acid you should avoid. "Aristolochic acid shows up in some traditional herbal blends and is a known nephrotoxin and carcinogen," she says.
But even beyond the ingredient list, you might be unknowingly consuming this carcinogen. "The problem is it's not always labeled clearly. Avoiding unregulated herbal blends entirely is the safest move." Got it!
5. Colloidal silver
Supplemental colloidal silver makes a lot of promises: boosting immunity, fighting infection, combatting inflammation, and more. But remember, if it sounds too good to be true, it probably is. According to Kuminski, such is the case with this "miracle worker."
"Colloidal silver has no proven benefit and causes argyria, permanent bluish gray skin discoloration, along with potential kidney damage and interference with antibiotic absorption," she says. "It has been aggressively marketed for decades without evidence." Stay away!
6. High dose beta carotene
Finally, if you smoke, Kuminski recommends staying away from high doses of one supplement in particular: beta carotene.
"High dose beta carotene supplements in smokers are associated with increased lung cancer risk based on two large clinical trials that were stopped early because of harm," she tells us. "Smokers should get carotenoids from whole vegetables only. Food sources carry none of the same risk."
All in all, it's important to be mindful of what you're putting into your body—including the supplements you take.
