Taking supplements can be beneficial for some people, but it is important to understand the risks associated with supplement use. Some supplements contain banned substances, can be contaminated during the manufacturing process, or list ingredients differently than they appear on prohibited product lists. Manufacturers can add vitamins, minerals, and other supplement ingredients to the foods you eat, such as breakfast cereals and beverages. Taking more than you need can cost more and increase the risk of side effects.
For example, too much vitamin A can cause headaches, liver damage, reduce bone strength, and cause birth defects. Excess iron can cause nausea and vomiting and damage the liver and other organs. In addition to potential interactions with other supplements or drugs, dietary supplements are not regulated by the U. S. Food and Drug Administration (FDA).
It is up to manufacturers to ensure that their products do not contain contaminants or impurities, are properly labeled, and contain what they claim. A study published in 2019 linked daily doses of more than 1000 milligrams (mg) of calcium with a higher risk of death from cancer. However, the National Cancer Institute points out that other studies suggest otherwise. The National Institutes of Health (NIH) provides detailed information on the benefits and risks of individual vitamins and minerals, as well as herbal supplements. If you are managing an underlying health condition (especially if you are taking medications) or are pregnant or breastfeeding, it is best to talk to your health care team before adding any new supplement to your regimen. Vitamin D is important for calcium absorption in the body and is critical for health and well-being.
Vitamin D supplements are popular because it is difficult (if not impossible for some) to get enough from food. The Centers for Disease Control and Prevention (CDC) notes that our bodies produce vitamin D when bare skin is exposed to direct sunlight, but many people do not get enough vitamin D from sun exposure due to spending more time indoors and using sunscreen. However, enthusiasm for vitamin D supplements is outpacing the evidence. High doses are not a good option as they can cause muscle pain, mood disorders, abdominal pain, kidney stones, heart attack, and stroke in healthy people. Vitamin D supplements may benefit certain people such as those at risk of deficiency due to darker skin, certain health conditions, or older age. St.
John's Wort is a plant used as tea or in capsules with purported benefits for depression, attention deficit hyperactivity disorder (ADHD), menopausal symptoms, insomnia, kidney and lung problems, obsessive-compulsive disorder (OCD), wound healing, and more. Research suggests that St. John's Wort may be effective in treating mild depression. However, St.
John's Wort can interact with medications such as weight-loss drugs orlistat (Xenical, Alli), statins such as atorvastatin (Lipitor), thiazide diuretics such as Hygroton or Lozol, corticosteroids such as prednisone (Deltasone), and more. It is important to learn about possible drug interactions before taking St. John's Wort. Calcium is essential for strong bones but too much of this mineral can be harmful. The NIH recommends 1000 mg of calcium a day for adults ages 19-50 and 2000 mg a day for adults over 51 years old.
Calcium supplements carry risks such as hardening of the arteries or atherosclerosis and an increased risk of heart disease. When considering taking dietary supplements it is important to understand the risks associated with them. Talk to your health care team before adding any new supplement to your regimen so that you can make an informed decision about what is best for your health.
