Navigating the Supplement Maze: When Wellness Boosts Become Hidden Health Hazards Experts Warn

Health Local News
Navigating the Supplement Maze: When Wellness Boosts Become Hidden Health Hazards Experts Warn
Navigating the Supplement Maze: When Wellness Boosts Become Hidden Health Hazards Experts Warn
What are Supplements?, Photo by ucsd.edu, is licensed under CC BY-SA 4.0

It seems like everyone is talking about supplements these days, right? We see them everywhere – promising boosts to our energy, immunity, and overall well – being. It’s exciting to think about simple ways to enhance our health! But with this rising trend of reaching for over – the – counter vitamins and herbs, leading health experts are shining a spotlight on something crucial: the potential dangers that can arise from taking too many, or the wrong kinds, without the right guidance. This isn’t about scaring anyone away from wellness, but about making sure we’re all informed and empowered to make the best choices for our bodies!

Think about it – vitamins D, B12, and magnesium are incredibly popular, often promoted for everything from boosting immunity to just making us feel generally better. And while these nutrients are absolutely vital, it’s a widespread misconception that more vitamins mean better health, according to Dr. Naresh Bathla, a Consultant Chest Physician at Johal Hospital. He strongly cautions the public against the indiscriminate use of supplements.

Taking supplements without a confirmed deficiency or a doctor’s advice can surprisingly lead to toxicity and serious health problems, Dr. Bathla points out. While vitamin deficiencies are real and can cause symptoms like fatigue, muscle weakness, and cognitive decline, experts emphasize that over – supplementation is equally dangerous. High doses of certain vitamins can trigger serious issues, including liver damage, kidney problems, nerve damage, and even neurological symptoms.

It’s easy to get caught up in the hype – seeing something on social media or hearing a friend rave about a new supplement. But Dr. Batla wisely reminds us that nutrition needs are highly individual. These needs really should always be assessed through proper diagnosis, often involving blood tests. What works wonders for one person might not be right, or even safe, for you.

Echoing this sentiment, Dr. Pankaj Hajela, Senior Director at Max Hospital, adds a critical perspective: supplements should never, ever be viewed as a replacement for a balanced diet. Our bodies are designed to absorb essential nutrients most effectively from natural sources – the foods we eat! Supplements, he explains, are truly only meant to fill nutritional gaps in special circumstances, such as during pregnancy, in old age, or when managing a chronic illness.

The potential risks associated with excess supplement intake aren’t just theoretical; experts point to specific examples. For instance, too much Vitamin D can lead to a calcium build – up in the blood, potentially causing kidney damage and nausea. Vitamin A, another nutrient essential for vision and skin, can cause liver toxicity, headaches, and blurred vision if you take too much of it.

Vitamin B6, although a water – soluble vitamin, isn’t harmless in high doses either. Experts warn that excess Vitamin B6 can result in nerve damage and numbness, particularly when taken for a year or longer. This is especially concerning because B vitamins are often included in multivitamins or blends marketed for energy.

Product on Amazon: Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, 60 Servings, 300 Grams (Packaging May Vary)
Brand: Optimum Nutrition
Binding: Health and Beauty        Product Group: Drugstore
Price: 17.97 USD
Features:
1. 5G PURE CREATINE MONOHYDRATE PER SERVING
2. Maximum potency supports muscle size, strength, and power Supreme absorbency micronized to get the most out of each dose Optimum Nutrition is the World’s #1 Sports Nutrition Brand. Banned substance tested – Highest quality control measures so you feel comfortable
3. Product does not come with scoop – Use a teaspoon for measurement of product
4. Supreme absorbency micronized to get the most out of each dose
5. Optimum Nutrition is the World’s #1 Sports Nutrition Brand. Banned substance tested – Highest quality control measures so you feel comfortable and safe consuming the product
Shopping on Amazon >>


Read more about: Unexpected Twist: Common Vitamin Once Tapped for Heart Health May Actually Raise Risk, Study Finds

Magnesium supplements high dose
What Is Magnesium? – Food Insight, Photo by foodinsight.org, is licensed under CC BY-SA 4.0

Magnesium, a mineral involved in over 300 enzyme systems in the body, can also cause problems if intake is too high, typically from supplements. High doses might trigger digestive issues like diarrhea, low blood pressure, and even confusion. Even common multivitamins and supplements labeled as “natural” can interact with medications or other nutrients, reinforcing the experts’ call for caution.

Dr. Batla beautifully summarizes the situation by noting that in our fast – paced world, people are often looking for shortcuts to health. But, he says, there are none. The real, enduring pillars of wellness remain a nutritious diet, regular exercise, adequate sleep, and effective stress management. Supplements can play a role, but they aren’t the foundation.

As the supplement market continues its rapid growth, healthcare professionals are urging everyone to pause and seek medical advice before starting any new vitamin or mineral regimen. It’s about being proactive and prioritizing safety alongside seeking health benefits. This is especially vital because cases of drug – induced liver injury (DILI), also known as toxic hepatitis, are on the rise, and experts are linking this trend to the increased use of both medications and supplements.

DILI is a significant cause of acute liver failure, and recent research published in the journal Toxicology Reports indicates that it has been increasing in Western countries since the 1960s. This is a serious trend that underscores the need for greater awareness about what we’re putting into our bodies, even seemingly innocuous substances.

Product on Amazon: Nature’s Bounty Magnesium Supplements – Magnesium 500 Mg Tablets for Bone & Muscle Health, 200 Count (Pack of 1)
Brand: Nature’s Bounty
Binding: Health and Beauty        Product Group: Drugstore
Price: 8.39 USD
Features:
1. SUPPORTS BONE AND MUSCLE HEALTH (1): These magnesium tablets help maintain bone health and play a role in maintaining bone mineralization(1)
2. EASY CONSUMPTION: These magnesium tablets are coated for easy swallowing, making it convenient to incorporate essential magnesium into your daily regimen
3. HIGH POTENCY FORMULA: Each Nature’s Bounty Magnesium 500mg tablet provides 119% of the recommended daily intake
4. PROMOTES ENERGY METABOLISM (1): Magnesium is also involved in muscle contractions, nerve impulses, and energy metabolism (1)
5. FREE FROM ARTIFICIAL FLAVORS: Natures Bounty Magnesium tablets are gluten-free and do not contain artificial flavors and sweeteners
Shopping on Amazon >>


Read more about: Beyond the Hype: The Scientist Behind Ozempic Says Life Might Get ‘Miserably Boring’ on the Drug

Drug-Induced Liver Injury DILI
File:Drug-induced liver injury (DILI).png – Wikimedia Commons, Photo by wikimedia.org, is licensed under CC BY-SA 4.0

About one – fifth of the total population prescribed medications will experience DILI, according to the Toxicology Reports study. But the triggers aren’t limited to prescription drugs; the study specifically includes herbal products and dietary supplements among the potential culprits. This highlights that the source of the substance doesn’t negate the potential for harm.

Certain individuals face a higher risk of DILI, including those with pre – existing liver conditions and nutritional deficiencies. Pregnant women are also noted to be at increased risk. Understanding your personal health profile is key to evaluating the potential impact of any supplement or medication.

The liver plays a central role in breaking down substances taken orally, including both supplements and medications, explains the American College of Gastroenterology (ACG). For some individuals, the process of metabolizing these substances can be slower, which unfortunately increases their risk of experiencing liver damage. It’s a complex biological process, and everyone’s body handles it a little differently.

Product on Amazon: Foodherbs Herbal Hair Oil Mix | Herbs For Hair Growth | 18 Vital Herbs For Long, Thick, And Lustrous Hair | Hair Care Product For Women And Men | DIY Oil Infusion
Brand: Foodherbs
Binding: Misc.        Product Group: Beauty
Price: 8.99 USD
Shopping on Amazon >>

medications cause liver injury
Safe Disposal of Medications, Photo by verywellhealth.com, is licensed under CC BY-SA 4.0

Even medications that have successfully undergone rigorous testing for safety and received approval from the U.S. Food and Drug Administration (FDA) can, in rare instances, cause liver injury, the ACG points out. This isn’t to alarm anyone about necessary medications, but to illustrate just how sensitive the liver can be and why vigilance with all substances is important.

Common symptoms that might indicate liver issues include nausea, loss of appetite, pain in the abdomen, generalized itching, dark urine, and jaundice (a yellowing of the skin or the whites of the eyes). However, it’s crucial to remember that some people might show no signs at all in the early stages. This makes regular check – ups and open communication with your doctor even more important.

While the Toxicology Reports study identified several medications commonly linked to liver injury, such as paracetamol (acetaminophen), NSAIDs, aspirin, and certain antibiotics, it also reinforced the concerns surrounding supplements. Turmeric, a spice celebrated for its health benefits, was specifically named as being linked to potential liver toxicity, particularly when taken in supplement form.

Product on Amazon: Liver Cleanse Detox & Repair 70 Capsules – Herbal Liver Support Milk Thistle Supplement – Silymarin Milk Thistle Supplements with Dandelion Root, Choline, Beetroot & Artichoke Extract
Brand: Natures Craft
Binding: Health and Beauty        Product Group: Drugstore
Price: 23.99 USD
Features:
1. Advanced Liver Cleanser – Promote stronger functioning with our unique liver detox pills enriched with Chanca piedra Berberine Dandelion root Artichoke leaf and more for liver care you can trust
2. Milk Thistle Complex – Our liver health formula for men and women is powered by milk thistle and other protective antioxidants to help maintain normal liver function and promote digestion and immunity
3. Cleansing Nutrients – Nourish your body with our herbal liver supplements for women and men looking to detox cleanse and protect their livers while also supporting its regular daily functioning
4. Clean Complex – Our herbal milk thistle supplement is made in a GMP American lab with superstar non GMO botanicals without magnesium stearate or silicone dioxide so you can supplement in confidence
5. Natures Craft Quality – We believe in harnessing the gifts of Mother Nature which is why we’re proud to offer these premium liver support supplement for men and women with consumers like you in mind
Shopping on Amazon >>

herbal and dietary supplements risks
Herbal and dietary supplements: A collection of research and resources, Photo by journalistsresource.org, is licensed under CC BY-SA 4.0

Dr. Marc Siegel, a Fox News senior medical analyst, shared his insights on the risks of herbal and dietary supplements (HDS) affecting the liver, noting a significant problem. The biggest issue, he says, is that the amount of active chemicals in herbal supplements isn’t strictly regulated, meaning you don’t always know exactly what dosage you are getting. He explains that since several supplements are metabolized through the liver, there is now an increasing incidence of liver toxicity among users.

The statistics support this concern. Cases of DILI linked to herbal or dietary supplements nearly tripled between 2004 and 2014, according to a 2024 study published in JAMA Network Open. This study identified the most commonly used botanical products known for potential liver toxicity, and the list includes some very familiar names.

Among the top implicated botanical products in the DILIN (Drug – Induced Liver Injury Network) are turmeric, kratom, green tea extract, and Garcinia cambogia. The JAMA Network Open study grimly notes that these products have been associated with potentially severe and even fatal liver injury. This isn’t something to take lightly; the consequences of HDS – induced liver injury can include death or the need for a liver transplant.

Let’s take a closer look at some of these specific supplements and the warnings surrounding them, based on expert information. Turmeric, while wonderful as a spice, becomes highly concentrated curcumin in many supplements. Most are formulated with concentrated curcumin and black pepper extract (piperine), which dramatically increases absorption – by twentyfold, one report notes. While this sounds like a benefit, combined with ultra – high doses (unlike cooking with the spice), it can potentially overwhelm the liver.

Product on Amazon: NIN JIOM PEI PA KOA (Herbal Formula) 300ML, Herbal Dietary Supplement with Honey and Loquat – Soothing Throat
Brand: NIN JIOM
Binding: Health and Beauty        Product Group: Drugstore
Price: 14.48 USD
Item Form: Liquid
Manufacturer: Dragon Herbs
Item Package Quantity: 1
Package Information: Bottle
Features:
1. A traditional Chinese natural herbal remedy used for nourishing the lungs, soothing sore throat and cough relief
2. Made of a variety of precious herbs and honey; It has been extremely popular for centuries because of its remarkable effectiveness and pleasant taste
3. Pei Pa Koa formula has its origins in the Qing Dynasty, hundreds of years ago
4. A traditional Chinese natural herbal remedy used for nourishing the lungs, soothing sore throat and cough relief
Top Review from US: “This is the magical “Ancient Chinese Secret”! Beyond using it as a cough syrup to help sooth your throat, you can put a teaspoon of it in some hot water and drink it both as a curative and as a preventative medicinal tea!The flavor is distinctively unique, and the most pleasant chinese medicine I’ve ever had. It has a sweet and mentholly taste. This is a must-have for our household! Doesn’t matter if its summer or winter, we keep ourselves stocked to make sure it is always on hand! I really like the paper insert that shows you all the herbs used to make it. Once you open it, you can still keep it in your cupboard or on the counter – no refrigeration required — but it can get very sticky, so make sure to wipe the bottle down often!”
Shopping on Amazon >>

turmeric supplement safety
Turmeric: 6 Benefits, Nutrition and Safety Info – eMediHealth, Photo by emedihealth.com, is licensed under CC BY-SA 4.0

Dr. Adamian states that turmeric is only considered safe to use in supplement form if it is taken at a lower dose (less than 2,000 milligrams per day) and for a limited duration, specifically up to seven weeks. This provides concrete guidance on how to approach turmeric supplementation with greater caution. She strongly advises talking to your doctor before starting turmeric or curcumin supplements, suggesting incorporating the spice into your diet first as a safer alternative.

Vitamin A is another popular supplement, often marketed for eye health because it is indeed crucial for healthy vision, skin, and immune function. However, Dr. Joel Mason, professor of medicine and nutrition at Tufts University, explains that vitamin A is fat – soluble, meaning excess amounts are stored in the fatty tissues and the liver. This build – up can lead to toxicity.

Dr. Mason notes that the “therapeutic window” for Vitamin A – the difference between the amount you need and the amount that causes toxicity – is relatively narrow. The recommended daily intake for adults is 700 – 900 micrograms, according to the NIH, but consuming just over 3,000 micrograms can lead to toxicity. Symptoms include liver injury, bone pain, and skin changes. In severe cases, it can even cause organ failure. For pregnant women, Vitamin A toxicity carries the serious risk of birth defects. It is strongly recommended to avoid Vitamin A supplements if you are pregnant, have liver or kidney disease, or take blood thinners, and always consult your doctor first.

Vitamin B6, or pyridoxine, illustrates that even water – soluble vitamins, which are typically thought to be easily flushed out, can be harmful in high supplement doses. Dr. Mason calls it “one of the best examples.” While Vitamin B6 is vital for metabolism, taking high doses (upwards of 100 milligrams a day) for a year or longer is linked to nerve damage, specifically peripheral neuropathy – a loss of sensation in the extremities that can impair body control. Dr. Mason notes that some individuals have become “pretty disabled” from mega – dosing Vitamin B6, highlighting the real – world impact of over – supplementation.

Product on Amazon: Turmeric Curcumin with Black Pepper Extract 1500mg – High Absorption Ultra Potent Turmeric Supplement with 95% Curcuminoids and BioPerine – Non GMO Tumeric Capsules for Joint Support – 90 Capsules
Brand: BioSchwartz
Binding: Health and Beauty        Product Group: Drugstore
Price: 18.79 USD
Rating: 4.5        Total reviews: 99600
Features:
1. Advanced Formula: Our turmeric with black pepper capsules are made with patented BioPerine proven to increase absorption and bioavailability making it a must have in any turmeric curcumin supplement
2. Made with Organic Turmeric Curcumin: We proudly use no fillers or binders in our vegan non GMO turmeric curcumin with BioPerine capsules featuring ultra pure turmeric extract with 95% curcuminoids
3. Proven Benefits: Feel the synergistic relief of our turmeric black pepper supplement made with high strength turmeric curcumin 1500mg and BioPerine that may increase absorption by up to 2000%
4. Full Body Relief: Curcumin turmeric is one of Nature’s best kept secrets used for generations as immunity liver digestion and joint support supplements also popularly used to easy everyday discomfort
5. Professional Quality Standards: Experience superior standards in nutritional supplements as our turmeric supplements are proudly made in the USA from the finest quality globally sourced ingredients and third party quality tested
Shopping on Amazon >>

St. John's wort
Hypericum perforatum L., Saint John’s Wort (World flora) – Pl@ntNet identify, Photo by plantnet.org, is licensed under CC BY-SA 4.0

Shifting to herbs, St. John’s wort, commonly used for depression, is described by Dr. Zachary Mulvihill, an integrative medicine expert, as a “tricky one.” He explains that it interferes with liver enzymes, increasing the breakdown of many medications, which can weaken their effects. This includes crucial medicines like antidepressants, birth control pills, and blood thinners.

Even more concerning is the risk when combining St. John’s wort with selective serotonin re – uptake inhibitors (SSRIs), a type of antidepressant. Instead of weakening the effect, this combination can dangerously increase serotonin levels in the body, potentially causing a life – threatening condition, according to the Cleveland Clinic. Dr. Mulvihill finds that because of the significant potential for interactions, taking St. John’s wort is “just not worth it.” He advises avoiding it if you take any psychiatric medications and always consulting your doctor about herbal supplements.

Black cohosh, another herb, is frequently used for menopause symptoms like hot flashes, although experts note these benefits aren’t conclusively proven. Dr. Julia Adamian, an internist at NYU Langone Health, points out that black cohosh can increase liver enzymes, potentially leading to drug – induced autoimmune liver injury. Symptoms of liver problems associated with this include pain in the upper right abdomen, loss of appetite, fatigue, itchy skin, dark urine, pale stools, and jaundice.

The purity and strength of black cohosh supplements can vary widely, and they might contain unlisted ingredients, according to the Cleveland Clinic. The experts caution that if you have existing liver conditions, it’s best to avoid black cohosh. Dr. Mulvihill emphasizes that “Anything that has the potential to raise liver enzymes certainly needs to be taken under supervision,” a principle applicable to many supplements.

Product on Amazon: Wild & Organic St Johns Wort Tincture – Mood Support – Calming St John’s Wort Supplement – Hypericum Perforatum Herbal Liquid Drops – Vegan, Sugar & Alcohol Free – 4 fl oz
Brand: Visit the Wild & Organic Store
Price: 17.99 USD
Rating: 4.5        Total reviews: 210
Features:
1. Mood Support: Each serving of Wild & Organic St Johns Wort tincture contains 685 mg of St Johns Wort herb to support relaxation and positive mood.
2. Natural Formula: Our St. John’s Wort herbal supplements are made with only vegan ingredients, free from GMOs, and contain no artificial additives.
3. Alcohol-Free: Wild & Organic St. Johns Wort drops are vegetable glycerin-based, providing an alcohol-free tincture that is easy on digestion.
4. Sweetness Without Sugar: Enjoy a pleasant supplement experience with Wild & Organic St John’s Wort, which features a naturally sweet taste. Our mood support supplement uses glycerin for natural sweetness, with no added sugar.
5. 84-Day Supply: Each 4 fl. oz. bottle of Wild & Organic St John Wort liquid drops contains 168 servings per bottle, providing an 84-day supply when taken two times per day.
Shopping on Amazon >>

Kava herbal remedy
What Is Kava? Uses, Benefits, Side Effects, and More – GoodRx, Photo by ctfassets.net, is licensed under CC BY-SA 4.0

Kava, an herbal remedy from the South Pacific, is often promoted for stress relief and relaxation, sometimes added to drinks. It has sedative effects and is used for anxiety, but experts note there isn’t enough evidence that it helps with generalized anxiety disorder. Dr. Mulvihill observes that kava “tends to act pretty quickly and be potent.

However, kava comes with risks. High doses can cause dry, scaly skin and neurological symptoms. Dr. Mulvihill has seen kava raise liver enzymes and notes case reports of liver toxicity, which are rarely serious or fatal. The FDA, in a 2020 review, highlighted that kava has shown interactions with other drugs and supplements, potentially leading to serious health consequences. It’s critical to talk to your doctor before trying kava and never mix it with alcohol or medications with sedating effects.

Green tea extract, a concentrated form rich in antioxidants, is a popular supplement often marketed for weight loss, cholesterol management, and heart health. While drinking green tea is linked to benefits, experts note there isn’t enough evidence to definitively conclude the health benefits of the extract. Green tea extract can cause unpleasant gastrointestinal side effects like nausea, abdominal pain, vomiting, and diarrhea for some people.

Most green tea extract pills also contain caffeine, which can lead to jitteriness, a fast heartbeat, or sleep disturbances. More seriously, Dr. Adamian warns that in high doses (over 800 milligrams) or with prolonged use, green tea extract can cause liver toxicity. Like other supplements, it may also interact with medications or other herbs in harmful ways. Experts specifically caution against aggressively marketed green – tea – containing supplements for weight loss.

Product on Amazon: MaryRuth Organics, Herbal Supplement Drop, Calmness & Relaxation, Pack of 1, USDA Kava Root, Sugar/Gluten Free, Support Sleep, Calm & Stress Relief, Vegan, Non-GMO, 30 Servings
Brand: MaryRuth Organics
Binding: Grocery        Product Group: Grocery
Price: 19.64 USD
Item Form: Drop
Manufacturer: MaryRuth Organics
Item Package Quantity: 1
Package Information: Bottle
Features:
1. USDA Organic Calming Kava: An Herbal Blend to Help Achieve Homeostasis! If you’d like to help promote feelings of calmness and relaxation, this blend of 8 herbs may help. Ease stress and promote relaxation with this herbal blend including nervine and adaptogenic herbs.
2. Easy-to-Take Liquid Drops: USDA Organic Calming Kava can be taken directly by mouth or added to water. Shake well before use. Take up to 30 drops (1 mL) 1 to 3 times a day, or as recommended by a physician or healthcare professional. Each bottle comes with 30 servings.
3. For Most Lifestyles: USDA Organic, Non-GMO, Vegan, Made in a GMP Facility. Dairy Free, Nut Free, Gluten & Wheat Free, Soy Free, Corn Free, Sugar Free, No Synthetic or Artificial Colors, Alcohol Free Tincture.
Top Review from US: “Used this but didn’t care for it too much. Works but didn’t like the drained feeling afterwards. Also, made me a bit nauseous.”
Shopping on Amazon >>

Magnesium benefits
The Top 7 Health Benefits of Magnesium | Magnesium benefits, Magnesium supplements, Health benefits, Photo by pinimg.com, is licensed under CC BY-SA 4.0

Magnesium is a fascinating case because the context provides extensive information about its benefits and the prevalence of deficiency alongside the warnings about supplementation. Magnesium plays a vital role in over 300 enzyme systems, supporting energy production, muscle and nerve function, and blood pressure regulation. Experts consulted by Fox News Digital noted that it might help lower the risk of certain diseases, improve sleep, reduce stress and anxiety, and prevent nighttime muscle cramps.

Dr. Heather Viola, a primary care physician, highlighted that magnesium “supports a stable heartbeat and prevents arrhythmias, works with calcium and vitamin D to keep bones strong, and aids insulin sensitivity and glucose metabolism.” Eleana Quattrocchi, a pharmacist, added that magnesium can help with constipation relief, migraine prevention, and PMS symptoms.

Despite its importance, many Americans don’t get enough magnesium from their diet, according to the NIH Office of Dietary Supplements. Habitually low intakes can increase the risk of issues like hypertension, cardiovascular disease, type 2 diabetes, migraine headaches, and osteoporosis over time. Potential deficiency symptoms include insomnia, muscle cramps, fatigue, weakness, numbness, tingling, personality changes, and heart arrhythmias. In severe cases, low calcium or potassium levels might occur.

While blood tests can help detect low magnesium levels, Dr. Viola cautions that they “aren’t perfect” because most magnesium is inside cells, not just in the blood serum. Certain medical conditions like Celiac or Crohn’s disease, alcoholism, some medications (like diuretics or Proton pump inhibitors), or a diet low in the mineral can contribute to deficiency. Sue – Ellen Anderson – Haynes, a registered dietitian, notes that people with gastrointestinal disease or those who have had gastric bypass surgery may develop magnesium deficiency.

recommended daily dietary intake of magnesium
Relationship between Obesity, Dietary Behaviour and Dietary Intake in Obese Omani Females (age …, Photo by mathewsopenaccess.com, is licensed under CC BY-SA 4.0

The recommended daily dietary intake of magnesium is 310 to 320 mg for adult women and 400 to 420 mg for adult men. The best way to meet these needs is through diet, with sources like nuts, seeds (pumpkin seeds are particularly rich), beans, peanut butter, bananas, avocado, black beans, leafy greens, whole grains, yogurt, and dark chocolate.

However, supplements are recommended in specific cases. Samantha Dieras, a registered dietitian, states that a supplement should be taken when there is a known deficiency or a health condition causing excessive magnesium losses (like alcoholism). Physicians might also recommend supplements for deficient patients or those on certain magnesium – depleting medications.

It is indeed possible to ingest too much magnesium, primarily from supplements, not food. Dr. Viola clarifies, “You can get too much magnesium, but mainly from supplements, not food. It’s very safe from food, as kidneys eliminate the excess.” Over – supplementing magnesium can cause diarrhea, nausea, and lethargy. This reiterates the theme: dietary sources are safer and preferred.

Magnesium supplements
The 9 Best Magnesium Supplements of 2023, According to Dietitians, Photo by health.com, is licensed under CC BY-SA 4.0

Magnesium supplements come in various forms for different purposes and absorption rates, as noted by Healthline. Magnesium citrate is popular for raising levels and alleviating constipation. Magnesium chloride is good for correcting deficiencies and helps with heartburn and constipation. Magnesium lactate and malate might be gentler on the digestive system.

Magnesium taurate is noted for its potential benefits in regulating high blood sugar and blood pressure, while magnesium L – threonate could potentially support brain health. For a calming effect, magnesium glycinate and taurate are mentioned by Eleana Quattrocchi. Magnesium glycinate is also said to improve sleep, reduce mental health issues, and treat inflammatory conditions.

Despite the various forms and potential benefits, individuals should always speak with their physician before starting magnesium supplements, as they may interfere with some medications and medical conditions. This advice holds true for magnesium, just as it does for turmeric and other supplements.

So, what’s the bottom line in this complex world of supplements? The resounding message from all the experts is crystal clear: Talk to a doctor first. Dr. Adamian wisely notes that what makes some supplements dangerous is the misconception that they cannot harm and are always safe. This leads to a large number of patients likely not mentioning their supplement use to their doctors, which is a significant missed opportunity for guidance and safety.

The potential for a supplement to truly help or, conversely, cause harm depends heavily on a person’s underlying health, explains Andrea Wong, Ph.D., from the Council for Responsible Nutrition. Individuals with existing liver or kidney issues, those who are pregnant or breastfeeding, receiving chemotherapy, or taking multiple prescription medications should be especially cautious and absolutely avoid taking supplements unless specifically directed by their doctor.

Choosing products from trustworthy, reputable brands with third – party testing certifications or seals is also crucial, suggests Wong. She advises looking for brands that don’t overstate their benefits; dramatic claims of huge, overnight changes should be a definite red flag. The experts also caution strongly against buying trendy supplement blends found online or through social media, especially if the brand is new, uses proprietary formulas, or doesn’t fully disclose ingredients. “Stay away from that stuff,” warns Dr. Mulvihill.

Ultimately, it’s essential to remember the very definition of a supplement: it’s meant to supplement your diet to fill gaps and help you meet nutritional needs. As Wong puts it, “Sometimes there’s a misconception that they’re a shortcut to a healthy diet (and) lifestyle.” Supplements can be a helpful complement, but they absolutely cannot replace the foundational elements of good health. A nutrient – rich diet, regular physical activity, sufficient rest, and effective strategies for managing stress remain the cornerstones upon which true wellness is built.

Let’s embrace this knowledge and approach our health journeys with enthusiasm, yes, but also with informed caution and partnership with our healthcare providers. By making smart, evidence – based choices and prioritizing the core pillars of wellness, we can truly support our bodies and navigate the world of health products safely and effectively. It’s about building a healthy life, not just popping a pill. Let’s talk to our doctors and make sure our path to wellness is both exciting and safe!

Related posts:
Experts warn against blind use of Vitamin Supplements: Dr. Naresh Batla highlights risks of overconsumption
Do you need a magnesium supplement? Experts share symptoms of deficiency
Turmeric for Liver Disease: Common herbal supplement linked to deadly liver disease

Scroll to top