Good Lifestyle

The supplements are all the rage these days. About 74% of American adults say they take at least one for their health and general well-being, according to a 2023 survey . The market develops exponentially, up to an estimate 170.1 billion dollars By 2034. However, according to the doctors, many pills, powders and gummies you see on Tiktok, in the news or in your local pharmacy promise more than they really can deliver.

Biotin for hair growth daily multivitamins Who far exceed your nutrient needs, experts say that the average American on the use of certain supplements in the impression that "the better it is". In reality, over-applement can tax your liver, eliminate your nutritive balance and even increase the risk of serious health problems in some cases. So what supplements are most often overused and why should you rethink your routine? Here's what doctors say you should be careful before your next dose.

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In short, yes. "There may be concerns about taking too many supplements or using them too much," says Amanda Sauceda , RD, founder of The conscious intestine .

Most supplements offer vitamins and minerals that you can get with a variety of whole foods In your diet, including fruits and vegetables. "If you need to count on supplements to be your main source of nutrients, then we want to deepen why you can go to the deep cause," said sauceda.

"There is also a higher limit for certain nutrients - you can risk toxicity levels when you reach this quantity."

Doctors say that this can happen with several different supplements, which people often take unnecessarily.

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Many people take a Daily multivitamin To cover all their health bases. However, Stacia wooden cock , Pharmd, Pharmacy editor at Goodrx , note that these supplements are probably the most overused in the group.

"Most people get enough vitamins and minerals they need in their daily diet. And most nutrients are better absorbed by the body when in food rather than a pill," Woodcock explains.

"Multivitamins are the best for those who are picky eaters, such as young children, or those who follow a limited diet. However, it is preferable to check with your primary care provider before starting to take a supplement."

You might think that you need a vitamin D supplement in winter, but Woodcock says that in general, this sunny supplement is "not always necessary".

"There was a lot of media threw Vitamin D deficiency Recently, "she says." But too much vitamin D can be harmful to your health. You should therefore not take additional vitamin D unless your primary care provider has confirmed that your levels were low. ""

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People can be deficient in Vitamin A - cause anemia and dry eyes - but it is not common In the United States, according to Mayo Clinic. This is why this supplement is one of the most overused.

"Among the most frequently overused vitamins are antioxidants, especially vitamin A," explains Kien Vuu , MD, radiologist, founder of VUUMD performance and longevity and author of Prosper . "When too much vitamin A is consumed, it can become toxic."

This can cause an acute or prolonged case of vitamin A toxicity A known as hypervitaminosis A. Symptoms include stunning, nausea, vomiting or headache, or in more serious cases, liver lesions, dysfunction of the central nervous system and weakened bones.

"Most of us will not approach the upper limit of vitamin A for a safe contribution simply by eating foods that contain it," explains Vuu. "However, if you are thinking of taking a vitamin A supplement, it is better to speak to your doctor first."

For years, we were told about the Importance of calcium For Strong Bones (who can forget the “Got Milk?” Campaigns from the 90s?). However, this is another supplement that may not be necessary.

Excessive calcium intake "Can increase the calcification of the arteries and promote the formation of kidney stones," explains Vuu. “If you take calcium supplements, be sure to counterbalance magnesium, vitamin K2 and other nutrients; These vitamins and nutrients help direct calcium towards your bones and keep it away from your arteries and your kidneys. ”

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When the cold and flu season takes place, many of us reach Vitamin C supplements to strengthen our immune system . But Vuu says that certain options are overused.

"Although I think vitamin C is a very important supplement, poor quality vitamin C supplements are [overused]," he said. "Many of these supplements offer no advantage because they are excreted too quickly from the body. Even if these supplements offered a certain advantage, they would not offer enough what is necessary to maintain a healthy level of vitamin C."

In addition, certain vitamin C supplements can cause gastrointestinal problems, which Vuu describes as "unpleasant" and "not good".

Iron deficiency is extremely common - and for those who really need it, supplementation Excellent option . That said, if you don't do it Need additional iron and do too much with supplementation, you can risk serious consequences.

"Excessive iron is very harmful to many essential organs and can exacerbate the dangerous conditions affecting certain diseases," explains Vuu. "You shouldn't use iron supplements Without the clear direction of a qualified health professional. If more than necessary is taken regularly, the supplement becomes a drug that can seriously undermine your health. »»

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Sautéda Sights Digestive enzymes Like another overused supplement. These are announced to "help you break down your food".

"I am always doubtful with regard to digestive enzymes because your body should already do them," she says. "If someone feels better to take digestive enzymes, then we must deepen why."

Probiotics have also become a major trend in recent years, and although they "have their place", sauceda says that they must be "used with caution".

"To take full advantage, you must make sure you match the state of health you are looking to help with the bacteria that has been sought to improve concern," she explains. "If a probiotic has a owner mixture, then not only will you not know exactly what the strains are in there, but you will not know if the amount of bacteria is enough to be useful."

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Even with this knowledge of overused supplements, you should absolutely speak to your doctor before you start or stop a new diet. They can give you a blood test, which will show vitamins or minerals in which you are deficient.

"They can let you know if levels are low enough to indicate that a supplement is a good idea," notes Woodcock. "They can also identify other health problems, such as high levels of triglycerides, that a supplement can help improve."

When you get a recommendation from your doctor, it is worth asking them some follow -up questions to make sure you choose the best safe and effective supplements.

"Keep in mind that supplements are not regulated in the same way as drugs [over -the -counter] or on a prescription, so there is always a risk of contamination Or Inaccurate labeling With any supplement you take, "warns Woodscock." If your health care team recommends an supplement, be sure to ask them for recommended brands and avoid buying them via third-party online retailers. ""