5 ways supplements can do more harm than good (and how to use them safely)

Dietary supplements are everywhere, promising better health, improved immunity, and even longer life. From multivitamins to herbal extracts, millions of people take them daily, believing they fill nutritional gaps. However, growing concerns suggest that supplements may sometimes do more harm than good.

When supplements become a problem

Overdosing on nutrients
Unlike food, supplements can deliver concentrated doses of vitamins and minerals, leading to toxicity. Excess vitamin A can cause liver damage, too much iron may lead to organ failure, and excessive calcium can contribute to kidney stones.

Unregulated ingredients
Many supplements are not strictly regulated, meaning they could contain harmful additives or inaccurate ingredient labels. Some products have been found to contain heavy metals, unlisted pharmaceuticals, or excessive dosages, which pose serious health risks.

Interactions with medications
Supplements can interfere with prescription drugs. For instance, vitamin K can reduce the effectiveness of blood thinners, while some other constituents may weaken certain medications.

False sense of security
Many rely on supplements instead of maintaining a balanced diet. However, no pill can fully replace the nutrients found in whole foods, which contain fibre, antioxidants, and other essential compounds that work together to support health.

The right way to use supplements

Consult a doctor
Always check with a healthcare professional before starting any supplement, especially if you take medication or have underlying health conditions.

Stick to recommended dosages
More is not always better. Follow the suggested daily intake unless advised otherwise.

Prioritise a healthy diet
Whole foods should be the main source of nutrients. Supplements should only fill specific deficiencies, not replace a balanced diet.