You see your favourite celebrities taking them. Influencers rave and promote them, all across social media. No wonder why the vitamin industry is booming. But do you really need all these supplements? Do they have side effects? While there is no dispute about the fact that vitamins are essential for our overall health, supplements may pose some undesirable side effects.
Dr. Jaban Moore, a functional medicine doctor, based in Kansas City, who has a holistic approach towards health and medicine has revealed about the vitamin supplements he personally avoids. Dr. Moore has nearly 700k followers on Instagram. In a video shared on the platform, he spoke about the vitamins he stays away from. “Vitamins I would never take as a functional medicine doctor. The supplement world isn’t as different as big pharma sometimes. Read the labels to know what you’re taking.,” Dr. Moore warns. He also suggests some alternatives to the popular vitamins. Take a look.
Vitamin B12
The first vitamin supplement on Dr. Moore’s list is Vitamin B12. Vitamin B12 is essential for keeping your central nervous system healthy and supports the production of DNA and red blood cells, as well as maintains typical brain function. You can naturally get vitamin B12 from animal foods, such as meat, fish, clams, poultry, milk, and eggs. Among these, organ meats, such as liver and kidneys are high in vitamin B12. Clams also contain large amounts of vitamin B12. You can also incorporated fortified cereals, fortified nutritional yeast, and fortified nondairy milk to meet your nutritional needs.
Dr. Jaban Moore suggests not taking cyanocobalamin, which is a synthetic form of B12. “Don’t use cyanocobalamin, a synthetic form of b12 that contains cyanide, requiring extra detoxification. Take methylcobalamin instead,” he suggests.
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Magnesium
Magnesium is an essential mineral that is best for various functions, including muscle and nerve function, bone health, blood sugar regulation, sleep, and improving mood. Magnesium is found in a variety of nutrient-dense foods, such as whole grains, nuts, seeds, legumes, and several fruits and vegetables. Magnesium helps to lessen your chance of high blood pressure. Several studies have linked increased magnesium levels with heart disease. “Don’t use Magnesium oxide or citrate unless you only want the laxative properties. To replenish magnesium levels, opt for magnesium glycinate,” Dr. Moore says.
While magnesium is essential for health, taking too much can lead to side effects, such as diarrhea, abdominal discomfort, and nausea. Excessive magnesium, especially in forms like magnesium oxide or citrate, can act as a laxative, causing digestive issues. High magnesium levels can also lower blood pressure, potentially leading to dizziness or fainting, and in severe cases, may cause irregular heart rhythms. Individuals with kidney disease should be particularly cautious, as impaired kidney function can lead to a dangerous buildup of magnesium in the body. To avoid these issues, it’s important to stick to recommended dosages and consult with a healthcare provider before starting supplementation.
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Iron
Iron is another essential nutrient, which is in charge of several important functions such as carrying oxygen throughout your body as part of red blood cells. A lack of iron can lead to iron deficiency anaemia. Anaemia can results in symptoms such as fatigue, weakness, dizziness and shortness of breath, among others. Anaemia is a serious global public health problem that particularly affects young children, menstruating adolescent girls and women, and pregnant and postpartum women. Red meat, beans, nuts, spinach, dried fruits like apricot, and liver and organ meat are rich in iron. Dr. Moore suggests, “Don’t use ferrous sulfate (iron).” He says that this supplement is harsh on digestion, and can cause constipation and nausea. “Ferrous bisglycinate (iron) is gentler and better absorbed, and heme iron is the most bioavailable form,” he adds.
Iron supplements are known to cause side effects such as constipation, nausea, and stomach cramps. Taking them on an empty stomach may increase these issues. It’s also important to avoid excessive iron intake, as it can lead to toxicity.
FDA is in charge of regulating both finished dietary supplement products and dietary ingredients. The dietary supplements are regulated under a different set of regulations than those covering “conventional” foods and drug products. The Dietary Supplement Health and Education Act of 1994 (DSHEA) defines dietary supplements as products intended to supplement the diet that contain one or more of the following ingredients:
- Vitamins
- Minerals
- Herbs or other botanicals
- Amino acids
- Enzymes
- Concentrates, metabolites, constituents, or extracts of these substances
Supplements can be sold in various forms, including tablets, capsules, powders, soft gels, gel caps, or liquids. However, unlike drugs, which must go through rigorous clinical trials before reaching the market, dietary supplements do not require FDA pre-approval before being sold. But the manufacturers must ensure that their products are safe and meet quality standards. The FDA also mandates that dietary supplements be labeled clearly and accurately, including the product details, the net quantity of contents, name and address of the manufacturer or distributor, among others.
While vitamins play a crucial role in maintaining health, it’s important to be cautious when selecting supplements, as they can have potential side effects. It is important to read labels and be mindful of the ingredients in supplements. Opting for natural alternatives may be a safer and more effective approach to supporting overall wellness.
Bottom line: Always consult your physician before taking any dietary supplements. FDA too stresses taking advice from health care professional such as your doctor, nurse, registered dietician, or pharmacist about the benefits and risks. According to the agency, many supplements contain ingredients that can have strong effects on your body. Also, some supplements can interact with the medications you are taking, or interfere with lab tests, or have dangerous effects during surgery. So it is always suggested to talk to your health care professional, before taking it, as they can help you decide what supplement, if any, is right for you.