If you take supplements, like vitamins, minerals, herbs, or amino acids, you know they can be a valuable part of your health routine. However, if you aren’t careful about the products you use, when you take them, and what you take them with, they can cause problems. It’s important to know the benefits and risks and what to consider when choosing a supplement.
We asked Cindy Pau, M.D., a specialist in endocrinology, diabetes, and metabolism, about how to use supplements safely and effectively.
Supplements can be powerful tools for improving your health when used thoughtfully. Many people rely on supplements to fill nutritional gaps, support joint health, boost immunity, or manage chronic conditions. For example:
- Fish oil is rich in omega-3 fatty acids, which can support heart and brain health and reduce inflammation.
- Turmeric contains curcumin, a natural anti-inflammatory that may ease joint pain and support overall wellness.
- Vitamin D supports bone health by aiding calcium absorption in the gut and plays a role in immune function. Even in sunny Hawaii, many people may have vitamin D deficiency due to lack of direct sun exposure, diet, or skin pigmentation.
It’s important to understand that supplements aren’t without risks. Misuse, overuse, or low-quality products can lead to unexpected side effects or interactions with medications.
While fish oil can support heart health, in high doses, it can amplify the effects of blood-thinning medication.
Even the most beneficial supplements can cause harm if they interact with your medications, other supplements, or existing health conditions. For example:
- The omega-3s in fish oil are great for heart health, but in high doses, they can thin your blood. This might amplify the effects of blood-thinning medications like warfarin, aspirin, ibuprofen, clopidogrel, and Brilinta.
- St. John’s Wort can reduce the effectiveness of birth control pills and antidepressants.
- Grapefruit extract may raise the levels and side effect risks of “statin” cholesterol medications.
It’s crucial to talk with your doctor or pharmacist before starting a supplement. They can review your health history and medications to identify potential risks. You can also explore reliable resources like the National Institutes of Health.
Talk with your doctor or pharmacist before starting a supplement.
With so many options available, it’s important to be selective. Here’s what to consider:
- Third-party testing: Look for seals from organizations like United States Pharmacopeia (USP) or NSF International, which verify the quality and purity of supplements.
- Ingredients: Choose products with simple, clear ingredient lists and avoid anything with excessive fillers, artificial colors, or proprietary blends.
- Claims: Be wary of exaggerated promises like “miracle cure” or “guaranteed results.” Supplements are helpful, but they’re not magic.
- Stay vigilant about recalls and hidden ingredients. For example, a recalled Himalayan Pain Tea marketed for pain relief was found to contain undeclared steroids like dexamethasone and prescription drugs like diclofenac, which can cause severe side effects.
The type you choose should match your specific needs. Your health care provider can help determine the best fit for you. Not all supplements are created equal, even within the same category. For example:
- Calcium carbonate is cost-effective and works best when taken with food, while calcium citrate is better absorbed and can be taken on an empty stomach.
- Magnesium glycinate is a gentle option for sleep and muscle health, while magnesium citrate is often used for digestion and constipation.
In addition to your provider, use reliable online resources to guide your choices.
Where can you find reliable information?
In addition to consulting your health care provider, you can check trustworthy resources to guide your choices. Consider using:
- Reputable websites like the NIH Office of Dietary Supplements or Mayo Clinic.
- Third-party testing sites like ConsumerLab.com for supplement safety and quality reviews.
- Product labels for specifics on timing (e.g., “take with food” or “avoid dairy”) and dosage.
What else should you consider?
- Watch for side effects. If you experience unusual symptoms like headaches, digestive issues, or mood changes, stop the supplement and talk to your doctor.
- Don’t trade one problem for another. Products that are adrenal and thyroid organ boosters may contain animal adrenal/thyroid gland tissue, which may shut down your own body’s production of important hormones because it may trick the glands to think that it no longer needs to work. Sometimes, the gland function may never recover.
- Avoid mega-dosing. More isn’t always better. While B6 can support brain function and mood, too much can lead to nerve damage, causing tingling, numbness, or pain in the hands and feet. Vitamin C acts as an antioxidant and supports the immune system. However, chronic use of vitamin C at high doses (typically > 1,000 mg daily found in some immune boosters) has been linked to an increased risk of kidney stones.
- Be cautious with enhancers. Products like libido boosters often contain unregulated ingredients, such as hidden androgens, which can thicken blood and increase the risk of blood clots in at-risk individuals.
- Don’t let biotin trick your doctors: The effectiveness of a treatment for any condition depends on the accuracy of the diagnosis. Biotin (vitamin B7), a common supplement in hair, skin, and nail vitamins, can interfere with lab tests by causing falsely high or falsely low results, leading to potential misdiagnosis. It affects tests like thyroid hormones, troponin (heart attack marker), and other hormone levels (estrogen, testosterone, cortisol), so it’s best to stop taking biotin two to seven days before blood testing (depending on the dose) and let your doctor know.
Keep in mind that supplements aren’t substitutes for a healthy diet, regular exercise, and good sleep. Supplements should enhance, not replace, your primary defenses against illness.
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