Supplements that claim to have numerous health benefits can be more harmful than helpful – affecting liver function, causing kidney stones and even increasing the risk of cancer.
So says a well-known dietitian, specializing in nutritional advice for cancer patients.
Dietitian Nichole Andrews, from Washington, told her 334,000 Instagram followers that most vitamins we take are harmful to our health, highlighting one that increases the risk of cancer.
"Many of us turn to supplements like apple cider vinegar, collagen, skin/hair/nail gummies, turmeric, and vitamin C for quick fixes," she said, GazetaExpress reports.
"But did you know that excessive doses can do more harm than good?"
"As a dietitian for cancer patients, I'm here to tell you that relying on supplements for health can lead to imbalances and even increase the risk of cancer in some cases."
The most problematic supplements:
1. Apple cider vinegar capsules
Limited research suggests benefits of apple cider vinegar for weight loss and high blood pressure control, but these claims are usually based on laboratory studies rather than on humans.
“Apple cider vinegar can irritate your digestive system and damage tooth enamel due to its high acidity,” said Ms. Andrews.
She suggested using lemon water or fermented foods like kimchi and sauerkraut for digestion.
2. Collagen
“Collagen is essential for skin and joints, but your body produces enough collagen from a balanced diet,” she said.
She suggested that foods like chicken, fish, eggs, citrus fruits and berries are better sources of collagen and vitamin C.
3. Biotin (vitamin B7)
Biotin is often recommended for strengthening hair and nails, but in supplement form, excessive amounts can affect blood tests.
“It’s best to get biotin from foods like eggs, nuts, leafy greens, avocados and sweet potatoes,” said Ms. Andrews.
4. Turmeric
Although turmeric is valued for its anti-inflammatory properties, high doses can irritate the stomach and affect the liver.
She recommended that turmeric be consumed as part of meals, such as in curries or smoothies, along with healthy fats for better absorption.
5. Vitamin C
Although vitamin C is vital for skin health and the immune system, high-dose supplements (more than 200% of the daily dose) can cause kidney stones and digestive problems.
“Use foods like oranges, strawberries, peppers and broccoli to get the necessary amount of vitamin C,” said Ms. Andrews.
Studies on the risks of supplements
A 2023 study, published in The Journal of Clinical Investigation, suggested that antioxidants like vitamins C and E may help tumors grow.
Researchers from the Karolinska Institute in Sweden injected cancer cells into the lungs of mice and fed them high doses of vitamins C and E. The results showed that these vitamins increased a protein that helps supply blood to tumors, thus aiding their growth.
Dietitians emphasized the importance of getting vitamins and minerals from whole foods instead of unnecessary supplements, to avoid health risks. /Express newspaper/
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