Millions of people turn to supplements to help with a variety of things like weight loss, hair growth, acne, stronger nails, overall health, and more. But if we take them, it is another story. While there are some benefits, there are also significant risks, say medical and health experts. Kelly K. MiddletonMD/MPH, based in Atlanta Orthopedic surgeon “As a physician, I have extensive experience in health, fitness, and wellness. Before taking any supplement, it is important to research the supplement and discuss its use with your physician. Supplements can be beneficial when used properly. Supplements may not be worth the money or in terms of possible side effects or results. They can take it away for lack of evidence.”

Supplements They are huge business and IBIS World According to the report, “The market size measured by revenue of the vitamin and supplement manufacturing industry is USD 39.8 billion by 2023.” Although the market is growing, not everyone is impressed by the supplements and warns about the dangers. “Unfortunately, my industry is full of trainers selling supplements that our clients don’t need.” Grace Albin, an ACE-certified fitness instructor reveals. “These are not only a waste of money, but some can do more harm than good. Different supplement makers contact me every week, offering me high commissions and aggressive sales tactics. But I would never recommend my followers to buy these products.”

Albin emphasized, “You should only take supplements if you are deficient in that particular vitamin or mineral. And if you can’t address that deficiency by eating foods rich in the deficient element. Everyone should have an annual physical where their doctor evaluates their blood work and which levels are too high or too high.” It lets them know they’re low. A few years ago, my D3 and iron showed I was low, so those are the only two I take.” Eat this, not that! Health spoke with experts who share what to know about supplements and which ones to avoid before taking them.


Dr. Tommy Mitchell, Board Certified Family Physician Universal security strategies He says, “Before diving into the world of vitamins and supplements, one should understand their specific needs and explore different options. Before taking any vitamin, people should be aware of potential side effects and consult their doctor or pharmacist if they have any questions. Or questions: Also, consider timing—eg, Some vitamins should be taken with food to maximize absorption.

What’s more, while many vitamins are available over the counter, there are instances where a prescription is required for certain vitamins for optimal benefits. It is important to carefully examine the dosage – an overdose of a certain vitamin can cause more negative effects on the body than the intended benefit. It’s important to understand your health goals and personal situation before taking a multivitamin.

Vitamin supplements

“With so many vitamins and supplements available today, it can be challenging to decide which ones are worth spending money on and which ones aren’t,” says Dr. Mitchell. The ones sold at gas stations are a waste of money because they lack the energy necessary for long-term health benefits.

In addition, some vitamins occur naturally in any nutritious food, which makes them an unnecessary purchase for people who eat a lot of fresh produce and protein. So it’s important for anyone buying vitamins or supplements to know how to cut back on the product and how to avoid this by looking for trusted brands.”

Young vomiting woman near the bathtub

Dr. Middleton said: “One supplement that may not be worth taking is garcinia cambogia extract. This supplement is considered a weight loss aid and appetite suppressant, but there is little evidence to support these claims. Garcinia cambogia extract can cause negative side effects. Such as nausea, It can cause digestive problems and even liver damage in some cases, so taking this supplement may not be worth the money or risk.

of National Center for Complementary and Integrative Health “Several studies have examined the effects of garcinia cambogia on weight loss in humans. There have not been as many studies done on other uses of garcinia cambogia. Several dozen cases of liver toxicity have been reported in people taking products containing garcinia cambogia. While studies have not found Garcinia Cambogia products to have a significant effect on weight loss. Liver damage has been reported in association with the use of Garcinia Cambogia products. This problem appears to be rare, but some cases have been more severe. Most of the reported cases have been labeled as containing a combination of ingredients; But some participating products contain only Garcinia Cambogia.

Kava kava supplement capsules on a brown wooden plate
Shutterstock / Iryna Imago

“Another underutilized supplement is kava. This supplement has been used traditionally to reduce stress and anxiety and improve sleep quality,” Dr. Middleton says. Studies Long-term use of this herb has been shown to cause damage to the liver. It interacts with many common medications and increases their side effects. Considering the potential for serious adverse reactions, taking this supplement may not be worth the money.

UCLA Health “Kava has been banned in the UK and Europe due to liver toxicity. Over 100 cases of liver toxicity associated with kava use have been identified, some leading to liver transplants and death. There are many more. Causes of liver damage: Kava inhibits glutathione, the main antioxidant in the liver. It scavenges anti-oxidants. It also inhibits enzymes involved in the metabolism of many drugs. Most cases of liver toxicity have occurred in people with pre-existing liver disease or who use alcohol in addition to kava.”

Sad man sitting on bed, girlfriend behind.

Dr. Middleton says, “The next supplement that may not be worth taking is yohimbe. This supplement has been touted as a sexual enhancer. Studies They have shown that it can cause side effects such as increased heart rate and blood pressure, anxiety and even seizures. The benefits of taking this supplement may outweigh the benefits, and it may not be worth the money or the hassle.

of National Center for Complementary and Integrative Health It says: “There are very few human studies of yohimbe as a dietary supplement. But studies have documented the potential risks. Yohimbe has been linked to heart attacks and seizures. Because of mislabeling and the potential for serious side effects, yohimbe supplements have been banned in many countries. or banned Yohimbe caused stomach upset, tachycardia (fast heart rate), anxiety, and high blood pressure, according to a study comparing yohimbe and other calls to the California Poison Control System. Some yohimbine is synthetic or derived from a highly processed plant extract. Most supplements do not provide information about known side effects.”

Albin shares, “Multivitamins contain dozens of vitamins and minerals, although no one needs even a fraction of that. In vitamins, they are generally water-soluble. , and you spend money, many of the minerals cause constipation in addition to being a financial waste.”

John Hopkins Medicine According to researchers studying the benefits of multivitamins, “multivitamins do not reduce the risk of heart disease, cancer, cognitive decline (such as memory loss and mental retardation), or early death.” . Larry Apple, MDDirector of the Johns Hopkins Welch Center for Prevention, Epidemiology, and Clinical Research said in a Johns Hopkins article about multivitamin C, “Pills are not a shortcut to better health and prevention of chronic disease. Other dietary recommendations have stronger evidence of benefits—eating a healthy diet, maintaining a healthy weight, and Reducing the amount of saturated fat, trans fat, sodium and sugar you eat.

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