Many are turning to dietary supplements, believing they provide a quick fix for various health concerns. While some supplements can be beneficial, others might be doing more harm than good. It's crucial to understand the potential risks associated with these common supplements to make informed decisions about your health:
Vitamin E: Risk of haemorrhagic stroke
Vitamin E is often touted for its antioxidant properties, with many believing it can prevent heart disease and cancer. However, high doses of vitamin E supplements can increase the risk of haemorrhagic stroke. Studies have shown that excessive vitamin E intake can interfere with blood clotting, leading to severe bleeding. The recommended daily intake is 15 mg for adults, and it's safer to obtain this through a balanced diet rather than supplements.
Beta-Carotene: Increased risk of lung cancer in smokers
Beta-carotene, a precursor to vitamin A, is known for its role in eye health and immune function. Nevertheless, supplementing with beta-carotene can be dangerous, particularly for smokers. Research has indicated that high doses of beta-carotene supplements can increase the risk of lung cancer in smokers and those exposed to asbestos. Instead of supplements, consider consuming beta-carotene-rich foods like carrots, sweet potatoes, and spinach.
Calcium: Heart health concerns
Calcium is essential for bone health, and many people, especially older adults, take supplements to prevent osteoporosis. However, excessive calcium supplementation has been linked to an increased risk of cardiovascular disease. Studies suggest that calcium supplements can lead to arterial calcification and heart problems. The recommended daily intake for adults is 1,000-1,200 milligrams, preferably obtained through dietary sources such as dairy products, leafy greens, and fortified foods.
Iron: Toxicity and organ damage
Iron supplements are often used to treat anaemia, particularly in women and children. While iron is vital for transporting oxygen in the blood, too much iron can be toxic. Excessive iron can accumulate in organs such as the liver and heart, causing damage and leading to conditions like haemochromatosis. Men and postmenopausal women typically require less iron, and it is advisable to monitor iron levels through blood tests before considering supplements.
St. John's Wort: Dangerous drug interactions
St. John's Wort is a popular herbal supplement used to treat mild to moderate depression. Despite its benefits, it poses significant risks due to its interaction with numerous medications. St. John’s Wort can reduce the effectiveness of birth control pills, anticoagulants, and antidepressants, among others. These interactions can lead to serious health complications. It is essential to consult a healthcare professional before using St. John's Wort, especially if you are on other medications.
Kava: Liver damage
Kava is an herb traditionally used to reduce anxiety and promote relaxation. However, kava has been associated with severe liver damage, leading to hepatitis, cirrhosis, and even liver failure. Due to these risks, several countries have banned or restricted the sale of kava supplements. Those seeking natural remedies for anxiety should consider safer alternatives such as chamomile or mindfulness practices.
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