Discover why some popular supplements may do more harm than good and how to boost your health naturally.
1. Rethink Apple Cider Vinegar Capsules
Buzz around apple cider vinegar capsules focuses on their supposed weight loss benefits. However, registered dietitian Nichole Andrews cautions that, in supplement form, they can be more detrimental than helpful. These capsules may irritate your digestive system and even damage tooth enamel due to their high acidity. Furthermore, there’s a lack of solid evidence linking them to weight loss or improved digestion. For gut health, it’s far better to focus on a balanced diet rich in fiber, whole grains, and probiotics found in foods like yogurt and fermented vegetables.
2. Question Collagen Peptides
The marketing push for collagen peptides often targets consumers seeking vibrant skin and strong joints. Many believe these supplements are essential, but Andrews argues that your body can naturally produce sufficient collagen from a well-balanced diet. Lean proteins such as chicken, fish, and legumes provide the necessary amino acids for collagen synthesis without relying on external supplements. Whole foods not only support collagen production but also deliver other essential nutrients necessary for overall health.
3. Avoid Excessive Biotin Gummies
Fashionable biotin gummies promise gorgeous hair, skin, and nails. Many people are drawn to these sweet treats, but they often contain excessive amounts of biotin. While biotin is essential for cellular function, too much can interfere with lab tests and provide little to no added beauty benefit. Instead, opt for whole food sources rich in biotin, such as eggs, nuts, seeds, and avocados. Not only do you gain biotin naturally, but you also reap other health benefits from these nutrient-dense foods.
4. Think Twice About Turmeric Supplements
Known for its anti-inflammatory properties, turmeric is often taken in high doses as a supplement. However, Andrews reports that turmeric supplements, particularly those containing curcumin, can irritate the stomach lining and potentially affect liver function. To enjoy the benefits of turmeric without the risks, incorporate it into your meals. Adding turmeric to your cooking, such as curries or smoothies, can deliver the anti-inflammatory effects without the side effects associated with excessive supplementation.
5. Skip Emergen-C and High-Dose Vitamin C Supplements
Vitamin C is vital for boosting the immune system, yet overconsumption can lead to adverse effects. Andrews advises against relying on Emergen-C and other high-dose vitamin C supplements due to the potential for kidney stones and gastrointestinal issues. It’s far better to consume whole fruits and vegetables like oranges, strawberries, and bell peppers, which provide adequate vitamin C and come with additional nutrients important for health. Staying hydrated and maintaining a balanced diet will naturally support your immune health without the risks posed by high-dose supplements.
The Bottom Line on Supplements
If you’ve been taking any of these supplements, there is generally no cause for alarm if it's done in moderation. However, relying on supplements might not be the best path to optimal health and wellness. Many products make tall claims, but not all of them are necessary—or safe. Whole foods remain the best source of vitamins and minerals, providing your body with nutrients in the forms it can most effectively utilize. For more personalized supplementation advice, always consider consulting with a healthcare professional.