Supplements that boast various health benefits could be doing more harm than good, affecting liver function, causing kidney stones, and even increasing the risk of cancer.
This is according to a leading dietician who specializes in nutritional counseling for cancer patients.
Nichole Andrews, a Washington-based dietician, told him that 334,000 instagram followers that most of the vitamins we take are bad for our health, highlighting one that increases the risk of cancer.
“Many of us turn to supplements like apple cider vinegar, collagen, skin, hair and nail gummies, turmeric and vitamin C for quick fixes,” she said.
‘But did you know that excessive doses can do more harm than good?
“As a cancer dietitian, I’m here to tell you that relying on health supplements can cause imbalances and even increase the risk of cancer in some cases.”
The first supplement on your list of unnecessary and potentially harmful supplements is apple cider vinegar capsules.
A quick internet search may lead you to believe that apple cider vinegar is the ultimate panacea, and there are claims suggesting that it can help you lose a few extra pounds and control high blood pressure.
But many of these benefits have only been recorded in Petri dishes, not in people.
Ms Andrews said: “Apple cider vinegar capsules can irritate the digestive system and can also damage tooth enamel due to its high acidity.”
“There is no strong evidence linking them to weight loss or better digestion.”
He added that these supplements are not regulated like medications are, meaning we don’t know if they do what they say they will do.
Instead, she suggested opting for lemon water or fermented foods like kimchi or sauerkraut if you want to regulate digestion.
Collagen supplements are also on Ms. Andrews’ list of “bad” supplements.
He stressed that unless you have a deficiency; Excess collagen can interfere with nutrient absorption.
‘Collagen is essential for skin and joints, but the body naturally synthesizes enough collagen simply from a well-balanced diet. “That’s what you have to focus on,” he said.
Nichole Andrews warned that whole fruits and vegetables should always be the source of nutrients, not supplements
To reap the benefits of collagen, she suggested eating chicken, fish, eggs, citrus fruits and berries, which are also rich in vitamin C.
Biotin, a vitamin also called B7, found in eggs and bananas, is often recommended for strengthening hair and nails.
But Ms Andrews does not recommend taking it in supplement form.
‘Skin, hair and nails gummies are packed with added biotin. While this may be good for you, you must get it from food, as too much biotin can interfere with blood tests,” he said.
Instead of taking supplements, Ms Andrews told her followers to eat eggs, nuts, leafy greens, avocados and sweet potatoes to get balanced vitamins.
Hailed for its gut-healing, anti-inflammatory, and pain-reducing properties, turmeric is another popular supplement.
But at high levels, turmeric can irritate the stomach lining and affect liver function, Andrews warned.
Instead, he said to focus on eating turmeric as part of your meal.
Nichole Andrews, an oncology dietitian in Washington state, said taking certain supplements such as vitamin C in high doses could increase the risk of cancer.
For example in a curry or smoothie with healthy fats such as olive oil or coconut milk to improve absorption.
Finally, the vitamin C found in abundance in oranges and bell peppers should also not be taken as a supplement.
Ms Andrews said taking more than 200 per cent of the daily value for vitamin C can lead to kidney stones and digestive problems.
‘Excess vitamin C can cause kidney stones, gastrointestinal problems and interfere with the absorption of other nutrients. The body can definitely get enough vitamin C from whole fruits and vegetables,” Ms Andrews explained.
He stressed that people should opt for oranges, strawberries, bell peppers and broccoli.
Several studies echo their concerns and advise against excessive consumption of vitamins.
One 2023 study published in The Journal of Clinical Investigation, suggested that antioxidants such as vitamin C and E may actually help tumors grow.
These two nutrients play a vital role: vitamin C is important for wound healing and the health of skin, blood vessels, bones and cartilage; and vitamin E for eye health and immunity.
Vitamin C is found in foods such as broccoli and citrus fruits and vitamin E is found in nuts and seeds.
While these vitamins are not a concern when consumed at the levels found in food, consuming more than your body needs by taking supplements could help cancer flourish.
Researchers at Karolinska Institutet, a medical university in Sweden, injected mice with lung cancer cells before feeding them increasing doses of vitamins C and E through drinking water.
They then performed regular ultrasounds to monitor the formation of blood vessels that help cancer cells form a solid tumor.
The results showed that the vitamins boosted a protein in the body that helped increase blood supply to tumors, helping them grow.