Supplements may give you a *completely natural* boost and may be useful in certain cases, but there are real risks associated with blindly popping pills you heard about on TikTok. Below are six common supplement mistakes I make as a registered dietitian.
What not to do when taking supplements
1. Taking something without checking if you need it
Have you ever heard the saying, “Test, don’t guess”? This mantra is a friendly reminder that health care providers need data before recommending targeted medical or nutritional interventions.
The same idea applies to supplements. Many people come to me wanting to take vitamin B12 supplements “for energy,” but unless a blood test shows they are vitamin B12 deficient, B12 supplements are of little help.
Fortunately, B12 is a water-soluble vitamin, so if you consume too much, it will be eliminated from the body through urine. Therefore, if you supplement with B12 unnecessarily, you will most likely be wasting your money. (Sorry, I had to.)
Countless people take supplements without knowing the dosage they are taking or whether that dosage actually makes sense.
But taking unnecessary supplements isn't always low-risk. Other nutrients, such as vitamin D, are not automatically excreted from the body when consumed in excess, so unprovoked supplementation (especially at high doses) can cause blood levels to become dangerously high over time. And this can have serious consequences. BMJ: Case report We found that a man was hospitalized for eight days with extreme symptoms (continuous vomiting, diarrhea, extreme thirst, etc.) after taking extremely high doses of vitamin D supplements.
Another example: taking a “hormone balancing” supplement without actually determining if you have a hormonal imbalance. Using supplements for estrogen dominance without knowing whether you have elevated estrogen levels can make you feel worse rather than better. (The only thing more annoying than a true hot flash is one you create yourself.)
It's a good idea to ask yourself the following questions to get clarity on why you're taking supplements:
- Is there a clear, confirmed reason to take this supplement?
- Has this supplement been recommended or reviewed by a healthcare provider?
- If you are taking a single nutrient like vitamin D or iron due to a deficiency: Have you rechecked your blood levels to see how this supplement affects your vitamin D or iron?
If you are taking supplements to treat nutritional deficiencies, it is recommended that you update your tests every 3 to 6 months to check whether your levels have normalized.
I once had a client in her 30s tell me that she was still taking the supplements her doctor recommended when she was 17. Perhaps there is no need for that anymore.
2. Taking ridiculous doses
Would you rather swallow 10 fiber pills every day or add a spoonful of chia seeds to your breakfast? I ask because if you swallow 10 (10!) Metamucil fiber capsules, you'll get 4 grams of fiber, the same amount you get from eating 1 tablespoon of chia seeds. Not to mention, you can also get small amounts of calcium and omega-3s from your teeth.
This is one of those supplemental mistakes I see all the time in my practice. Countless people take supplements without knowing the dosage they are taking or whether that dosage actually makes sense. Sometimes it's ridiculously low, and sometimes it's horribly high.
Once you determine that taking a particular supplement will benefit you, talk to your health care provider about the correct dosage. Even compounds that our body produces naturally, such as melatonin, have an upper limit when taken in supplement form.
3. Taking the wrong type of supplement
Different forms of the same nutrient can have very different effects on the body. Consider magnesium, for example. Magnesium glycinate supplements may help with nighttime rest, as can magnesium citrate and Magnesium oxide supplements act as a laxative.2. Accidentally taking magnesium oxide before a night out with your new lover is literally the opposite of relaxing, so you need to choose the right form of the nutrient to get the results you want.
The specific form in which a nutrient comes can affect how much is absorbed by the body and how likely it is to cause side effects. For example, iron supplements are notorious for causing gastrointestinal upset, but some Resultsthree Certain forms of iron, such as ferrous bisglycate, are less likely to cause nausea and constipation than other forms of iron, such as ferrous sulfate.
4. Taking supplements that interact with medications
Perhaps the most serious supplement mistake is unknowingly taking something that can interact with medications. Some examples:
That's why you should always ask your doctor or pharmacist about supplements before taking them if you take prescription medications.
5. Taking supplements with too many ingredients
I prefer a minimalist approach when it comes to supplement formulations. The brand contains vitamins, minerals, probiotics, prebiotics, seaweed, fish oil, broccoli extract, caffeine, and I'm skeptical about about 300 different nutrients. The very comprehensive formulation gives me pause, as it is difficult to fit so many high-quality active ingredients into a single capsule or scoop of powder.
Another red flag: Supplements made with proprietary blends that leave consumers in the dark about the exact ingredients and dosages contained in the product. I'm not against supplements, I'm just a proponent of transparency.
6. Double the ingredients
One of the most common supplement mistakes is unknowingly doubling or tripling the same nutrients. This often happens when people take multiple products. When you take a hair, skin and nails supplement containing biotin and a B-complex for low energy levels, a prenatal supplement at the same time, you are getting the same B vitamins from three different sources.
When it comes to supplements, more isn't always better. Simplify your life and save your hard-earned money by working with a qualified provider.
Well+Good articles reference scientific, credible, recent and robust research to support the information we share. You can trust us on your wellness journey.
- Alkundi, Alamine et al. “Vitamin D poisoning and severe hypercalcemia resulting in nutritional supplement misuse.” BMJ case report volume. 15,7e250553. July 6, 2022, doi:10.1136/bcr-2022-250553
- Mori, Hideki et al. “Magnesium oxide for constipation.” nutrient volume. 13,2 421. January 28, 2021, doi:10.3390/nu13020421.
- Fischer, Jordie AJ et al. “Effects of Oral Ferrous Bisglycinate Supplementation on Hemoglobin and Ferritin Concentrations in Adults and Children: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” nutrition review Vol. 81.8 (2023): 904-920. doi:10.1093/nutrit/nuac106
- Wiesner, Agnieszka, et al. “Levothyroxine interactions with food and dietary supplements – a systematic review.” Pharmaceuticals (Basel, Switzerland) volume. 14,3 206. March 2, 2021, doi:10.3390/ph14030206