I’m an RD, and I’m Begging You To Stop Making These All-Too-Common Mistakes With Your Supplements

Although dietary supplements give off an *all pure* aura—and may be helpful in sure instances—there are actual dangers concerned with blindly popping a tablet you heard about on TikTok. Under, six frequent complement errors I see as a registered dietitian.

What to not do when taking dietary supplements

1. Taking one thing with out confirming whether or not you want it

Ever heard the phrase: “Take a look at, don’t guess?” The mantra is a pleasant reminder that suppliers want knowledge earlier than they’ll suggest focused medical or dietary interventions.

The identical thought applies to dietary supplements. Tons of individuals come to me taking a vitamin B12 complement “for power,” however a B12 complement gained’t do you a lot good except your bloodwork signifies that you just’re poor in vitamin B12.

Fortunately B12 is a water-soluble vitamin, which implies that any extra you devour will likely be faraway from the physique by means of your urine. So unnecessarily supplementing B12 will principally simply lead to you pissing away your cash. (Sorry, I needed to.)

Tons of individuals pop dietary supplements with out an consciousness of the dose they’re taking or whether or not that dosage truly makes any sense.

Taking pointless dietary supplements isn’t all the time low threat, although. Different vitamins, like vitamin D, aren’t routinely escorted out of the physique when consumed in extra, so supplementing them with out cause—particularly at excessive doses—may result in dangerously excessive blood ranges over time. And that may have severe penalties: A 2022 case examine printed within the BMJ: Case Reviews discovered {that a} man was hospitalized for eight days with excessive signs (together with fixed vomiting, diarrhea, and excessive thirst) after taking extraordinarily excessive doses of vitamin D dietary supplements.

One other instance: Taking a buzzy “hormone balancing” complement with out confirming that you just even have a hormonal imbalance. Utilizing a complement for estrogen dominance with out figuring out whether or not you even have elevated estrogen ranges may depart you feeling worse, not higher. (The one factor extra annoying than a real sizzling flash is a sizzling flash you gave your self.)

I like to recommend getting clear on why you’re taking a complement by asking your self these questions:

• Do I’ve a transparent and confirmed cause for taking this complement?
• Was this complement beneficial or reviewed by my health-care supplier?
• In case you’re taking a singular nutrient, like vitamin D or iron, for a deficiency: Have I rechecked my blood ranges to see how this complement has affected them?

Think about getting up to date labs executed each three to 6 months to find out whether or not or not your ranges have normalized if you happen to’re taking a complement to deal with a nutrient deficiency.

I’ve had purchasers of their 30s inform me they’re nonetheless taking a complement their physician beneficial to them at age 17. Almost certainly, that’s not crucial.

2. Taking a dose that is unnecessary

Would you reasonably choke down 10 fiber capsules daily, or add a spoonful of chia seeds to your breakfast? I ask as a result of swallowing 10 (10!) Metamucil fiber capsules will provide you with 4 grams of fiber, the identical quantity you’d get from consuming simply 1 tablespoon of chia seeds. To not point out you’ll additionally get a small quantity of calcium and omega-3s from the chia.

That is a kind of complement errors I see on a regular basis in my apply. Tons of individuals pop dietary supplements with out an consciousness of the dose they’re taking or whether or not that dosage truly makes any sense. Typically it’s comically low, different occasions it’s frighteningly excessive.

When you’ve confirmed that you just’d profit from a sure complement, speak to your supplier concerning the right dosage for you. Even compounds that our our bodies naturally produce, like melatonin, have higher limits when taken in complement kind.

3. Taking the unsuitable type of a complement

Completely different types of the identical nutrient can have vastly completely different results on the physique. Take magnesium, for instance. Magnesium glycinate dietary supplements could also be useful for nighttime rest, whereas magnesium citrate and magnesium oxide dietary supplements act as laxatives². Unintentionally taking magnesium oxide earlier than spending the evening together with your new boo will actually be the other of enjoyable, so be sure to choose the precise type of a nutrient to attain your required outcomes.

The particular kind a nutrient is available in may impression how a lot of it’s absorbed by the physique and the way seemingly it’s to trigger negative effects. As an illustration, iron dietary supplements are infamous for inducing GI misery, however some research present³ that sure types of iron, equivalent to ferrous bisglycinate, could also be much less prone to trigger nausea and constipation than others, like ferrous sulfate.

4. Taking dietary supplements that work together with drugs

Maybe the gravest of the complement errors is unknowingly taking one thing that may work together together with your drugs. A number of examples:

That is why if you happen to’re taking any prescription treatment, you must all the time, all the time ask your physician or pharmacist about dietary supplements earlier than making an attempt them.

5. Taking dietary supplements with an extreme ingredient checklist

I favor to take a minimalist method with regards to complement formulations. When a model sells a product that purportedly comprises nutritional vitamins, minerals, probiotics, prebiotics, algaes, fish oil, broccoli extracts, caffeine, and some 300 different vitamins, I get skeptical. It’s difficult to suit so many high-quality, energetic elements right into a single capsule or scoop of powder, so extremely complete formulations give me pause.

One other purple flag: Dietary supplements constructed from proprietary blends that depart customers in the dead of night concerning the actual elements and dosages contained throughout the product. I’m not anti-supplements, I’m simply pro-transparency.

6. Doubling up on elements

Probably the most frequent complement errors is to unknowingly double or triple up on the identical vitamins. This occurs typically when persons are taking a number of merchandise. Taking a hair, pores and skin, and nails complement that comprises biotin, plus a B advanced for low power ranges, plus a prenatal will imply you’re getting the identical B nutritional vitamins from three completely different sources.

On the subject of dietary supplements, extra isn’t all the time higher. Work with a credentialed supplier to streamline your routine, and save your hard-earned cash.