Taking supplements every day? You might be doing more harm than good

Overusing dietary supplements can lead to nerve damage and reduced nutrient absorption, according to Prof Victoria Tzortziou Brown, president of the Royal College of GPs. Experts warn that duplicating ingredients or ignoring recommended daily amounts may cause adverse interactions with prescription medicines, emphasizing a balanced diet over social media-driven health trends.

Why is duplicating supplement ingredients dangerous?

Patients often take multiple products without realizing they contain the same ingredients, which can lead to accidental overdosing. Prof Victoria Tzortziou Brown states that taking a multivitamin alongside a vitamin B6 supplement could result in a double dose.

Too much vitamin B6 over a long period may cause nerve damage, according to Prof Brown. She notes that “more is not always better” when managing supplement intake.

How do supplements interact with each other and medications?

Certain nutrient combinations can hinder the body’s ability to use them. Prof Brown reports that taking a “cocktail” of magnesium, calcium, and iron together can reduce absorption rates.

There is also a risk of supplements clashing with prescription medications. Nutritionist Kristen Stavridis advises patients to check their supplements against any prescribed medicines and to strictly follow the recommended daily amounts (RDAs) listed on labels.

What are the recommended alternatives to heavy supplementation?

Kristen Stavridis, a UK-based nutritionist, suggests that social media often falsely convinces people that supplements are necessary for health. For adults with no underlying health conditions, she recommends prioritizing a balanced diet.

Stavridis suggests vitamin D supplements during winter months, and potentially fish oil or a multivitamin if needed. For women who are more likely to be iron deficient, she notes supplements can help but should only be used for a short period until levels recover.

The impact of reducing supplement intake

A patient named Ginger reported feeling just as energized and healthy after stopping a variety of supplements as she did while taking them. Ginger, who recovered from an operation to remove a kidney stone, now takes only one multivitamin a day.

What may happen next for supplement users?

Patients may begin consulting doctors more frequently to identify specific nutrient deficiencies rather than assuming supplements will fix health issues, as recommended by Stavridis.

There is a possibility that users could shift their focus toward RDAs and food-first nutrition to avoid the risk of nerve damage or medication interactions.

Frequently Asked Questions

What happens if you take too much vitamin B6 over time?

According to Prof Victoria Tzortziou Brown, taking too much vitamin B6 over a long period of time can result in nerve damage.

Which vitamins do not necessarily need to be taken daily?

Vitamins A, D, E, and K are fat soluble and stored by the body for longer, so Prof Brown states it might not be necessary to take them every day.

What should you do if you suspect a nutrient deficiency?

Nutritionist Kristen Stavridis advises consulting a doctor rather than assuming a supplement will fix the issue.

Do you check your supplement labels for duplicating ingredients before adding new products to your routine?