Some people turn to dietary supplements to compensate for vitamin deficiencies and support their health.
However, excessive use or combining several products can turn some supplements into unexpected health risks, particularly when they are taken unnecessarily or in high doses.
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Dr. Asia Mulla, a general practitioner at The Health Suite clinic, warned that excessive use of dietary supplements, which have become widely popular online, can cause health problems that outweigh their benefits.
While supplements may be necessary to treat a confirmed deficiency or meet specific needs at different stages of life, the fact that they are available without a prescription does not mean they are safe for everyone.
Mulla said that the popularity of a particular supplement or its appearance in an influencer’s daily routine does not mean that a person needs it or that it is suitable for them.
“More is not always better when it comes to vitamins and minerals,” she said. “Some accumulate in the body, while others can cause harm when taken in high doses. Some may also interact with important medications.”
The risk of excessive intake can increase when several products are combined, such as multivitamins, energy supplements and individual vitamin tablets, as they may all contain the same ingredient without the person realizing it.
6 Supplements That Require Caution
Vitamin B6
Vitamin B6 is found in many multivitamins and vitamin B-complex supplements, as well as some products marketed to boost energy.
The UK National Health Service (NHS) warns that taking 200 milligrams or more per day can cause peripheral neuropathy, leading to tingling, numbness or loss of sensation in the arms and legs. Symptoms may improve after stopping the supplement, but the damage can be permanent in some cases.
The NHS advises against taking more than 10 milligrams of vitamin B6 from supplements per day unless recommended by a doctor.
Iron
Iron may be necessary to treat a confirmed deficiency, but feeling tired alone does not mean a person needs iron supplements. High doses can cause constipation, nausea, vomiting and stomach pain, while very high doses can be dangerous, particularly for children.
Mulla recommends consulting a doctor rather than self-diagnosing iron deficiency, as tests may be needed to determine the underlying cause.
Vitamin A
The body stores vitamin A, meaning excessive intake over long periods can affect bone health and increase the risk of fractures.
The NHS advises that average daily intake should not exceed 1.5 milligrams, or 1,500 micrograms, from all dietary and supplement sources combined over the long term.
Vitamin D
Vitamin D is one of the most commonly used supplements. UK guidelines recommend 10 micrograms, or 400 international units (IU), per day during the autumn and winter for adults and children aged four and above, while some groups may need to take it year-round.
However, excessive intake over a prolonged period can cause calcium to build up in the body, potentially damaging the kidneys and heart and affecting bone health. Adults should not take more than 100 micrograms, or 4,000 IU, per day unless advised by a medical professional.
St. John’s Wort
St. John’s Wort is used in some products to help with low mood, but it can interact with numerous medications and may reduce the effectiveness of some forms of hormonal contraception.
Mulla said that “natural does not mean free from drug interactions,” noting that St. John’s Wort can interact with antidepressants, blood thinners, and some medications used to treat epilepsy, heart disease and cancer.
Biotin
Biotin is widely used in hair and nail products, but taking high doses can affect the results of certain laboratory tests, including some thyroid tests and troponin tests, which are used when a heart attack is suspected.
Such interactions can produce misleadingly high or low results, potentially affecting the diagnosis of certain conditions or the appropriate treatment.
Mulla therefore advises people to inform the healthcare professional conducting a blood test about any supplements they take, particularly hair, skin and nail products, including the dosage and when the last dose was taken.
Despite these warnings, people should not suddenly stop taking a supplement or medication prescribed by a doctor without consulting a healthcare professional.
There may be a genuine medical need for it, particularly among pregnant women, people following a strictly vegan diet, and those with nutrient absorption problems or a confirmed deficiency.
Mulla emphasized that the safest approach is not to eliminate all supplements, but to understand why each product is being taken, review the total dosage, make sure ingredients are not duplicated across different products, and consult a doctor or pharmacist whenever there is any uncertainty.
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