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 could be helpful in sure instances—there are actual dangers concerned with blindly popping a capsule you heard about on TikTok. Under, six widespread 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 information earlier than they will advocate focused medical or dietary interventions.

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

Fortunately B12 is a water-soluble vitamin, which signifies that any extra you eat will probably 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 robotically escorted out of the physique when consumed in extra, so supplementing them with out motive—particularly at excessive doses—may result in dangerously excessive blood ranges over time. And that may have critical penalties: A 2022 case research revealed 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 simply even have a hormonal imbalance. Utilizing a complement for estrogen dominance with out understanding whether or not you even have elevated estrogen ranges may depart you feeling worse, not higher. (The one factor extra annoying than a real scorching flash is a scorching 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 motive for taking this complement?
• Was this complement really helpful or reviewed by my health-care supplier?
• Should 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?

Take into account getting up to date labs completed each three to 6 months to find out whether or not or not your ranges have normalized in the event you’re taking a complement to deal with a nutrient deficiency.

I’ve had shoppers of their 30s inform me they’re nonetheless taking a complement their physician really helpful to them at age 17. Almost definitely, that’s now not crucial.

2. Taking a dose that is not sensible

Would you somewhat choke down 10 fiber drugs 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. Generally it’s comically low, different occasions it’s frighteningly excessive.

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

3. Taking the incorrect type of a complement

Completely different types of the identical nutrient can have vastly totally 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 stress-free, so ensure you choose the fitting type of a nutrient to realize your required outcomes.

The precise kind a nutrient is available in can even affect how a lot of it’s absorbed by the physique and the way probably it’s to trigger unintended effects. For example, iron dietary supplements are infamous for inducing GI misery, however some research present³ that sure types of iron, similar to ferrous bisglycinate, could also be much less more likely 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 couple of examples:

That is why in the event you’re taking any prescription treatment, it is best to 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 record

I favor to take a minimalist method relating 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 pink flag: Dietary supplements created from proprietary blends that depart customers at midnight in regards to the precise elements and dosages contained throughout the product. I’m not anti-supplements, I’m simply pro-transparency.

6. Doubling up on elements

Some of the widespread 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 vitality ranges, plus a prenatal abruptly will imply you’re getting the identical B nutritional vitamins from three totally 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.