Nutritionists say 6 common supplement mistakes to avoid

While supplements give the impression of being “all natural” and may be helpful in some cases, there are real risks to blindly taking a pill you heard about on TikTok. Below are six common mistakes I see with supplements 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 phrase “test, don’t guess”? This mantra is a friendly reminder that health professionals need data before they can recommend targeted medical or nutritional interventions.

The same idea applies to supplements: many people come to me taking vitamin B12 supplements “for extra energy,” but unless blood tests show that you are deficient in vitamin B12, B12 supplements don’t do much good.

Luckily, vitamin B12 is a water-soluble vitamin, so any excess you take will be excreted from your body through urine. Therefore, supplementing with vitamin B12 unnecessarily is almost always a waste of money. (Sorry, I had to say that.)

Many people take supplements without realizing the dosage they are taking or whether it actually makes sense.

But taking unnecessary supplements isn’t necessarily low-risk. Other nutrients, like vitamin D, aren’t automatically flushed out of the body when taken in excess, so taking supplements for no reason, especially in high doses, can lead to dangerously high blood levels over time. And that could have serious consequences. A case study published in 2022 found that BMJ: Case report It turns out a man was hospitalized for eight days with severe symptoms (including persistent vomiting, diarrhea and extreme thirst) after taking an extremely high dose of vitamin D supplements.

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Another example: taking fancy “hormone balancing” supplements without checking whether you actually have a hormone imbalance. Taking estrogen-dominant supplements without knowing if your estrogen levels are elevated could make you feel worse, not better. (The only thing worse than a real hot flash is a self-induced one.)

We recommend asking yourself the following questions to help you clarify why you are taking supplements:

• Is there a clear and proven reason to take this supplement?
• Has this supplement been recommended or reviewed by a healthcare provider?
• If you are taking certain nutrients such as Vitamin D or Iron due to a deficiency, have you retested your blood levels to see how this supplement has affected your blood levels?

If you are taking supplements to treat nutritional deficiencies, consider getting an updated test every three to six months to determine if your levels have normalized.

I’ve heard from clients in their 30s that they’re still taking supplements that their doctor recommended when they were 17. Presumably they no longer need them.

2. Taking unnecessary amounts

Would you rather swallow ten fiber tablets every day or add a spoonful of chia seeds to your breakfast? Ten (ten!) Metamucil Fiber capsules will give you 4 grams of fiber, the same amount as eating a tablespoon of chia seeds. Not to mention the small amounts of calcium and omega-3s from the chia seeds.

This is one of the most common supplement mistakes I see in my practice: many people take supplements without realizing the dose they’re taking or whether that dose actually matters — sometimes at laughably low doses, sometimes at terrifyingly high doses.

Once you’ve determined that a particular supplement works for you, talk to your doctor about the appropriate dosage for you. Even compounds that are produced naturally in the body, like melatonin, have upper limits when taken as a supplement.

3. Taking supplements the wrong way

Different forms of the same nutrient can have very different effects on the body. Take magnesium, for example. Magnesium glycinate supplements can help you wind down at night, while magnesium citrate or Magnesium oxide supplements act as a laxative²Accidentally taking magnesium oxide before a night out with a new love interest could have the exact opposite effect of relaxation, so be sure to choose the right form of the nutrient to get the results you want.

The particular form of a nutrient can also affect how much is absorbed by the body and its potential for causing side effects. For example, iron supplements are notorious for causing digestive upset. Research suggests³ Certain forms of iron, such as ferrous glycinate, may be less likely to cause nausea and constipation than other forms, such as ferrous sulfate.

4. Taking supplements that interact with medications

The biggest mistake people make with supplements is unknowingly taking ones that can interact with medications. Here are some examples:

So, if you’re taking prescription medications, be sure to check with your doctor or pharmacist before trying any supplements.

5. Taking supplements with excessive ingredient lists

I prefer to take a minimalist approach when it comes to supplement formulations. If a brand sells a product that claims to contain vitamins, minerals, probiotics, prebiotics, algae, fish oil, broccoli extract, caffeine, etc. and When I hear that it contains around 300 other nutrients, I become skeptical. It’s hard to pack that many high-quality active ingredients into one capsule or scoop of powder, so I’m hesitant about such a comprehensive formula.

Another red flag is supplements that are made from proprietary blends, where the exact ingredients and dosages that go into the product are not disclosed to the consumer. I’m not against supplements, I’m just in favor of transparency.

6. Double the ingredients

One of the most common mistakes with supplements is unknowingly taking double or triple the same nutrients. This often happens when you’re taking multiple products. If you take a hair, skin, and nail supplement with biotin, a B-complex vitamin for low energy levels, and also a pre-pregnancy supplement all at once, you’ll be getting the same B vitamins from three different sources.

When it comes to supplements, more isn’t always better. Work with a certified provider to streamline your routine and save your hard-earned money.