Navigating the world of supplements can be challenging. Some promise benefits that don’t hold up under scrutiny. Discover which supplements to avoid for optimal health and why.
5 Surprising Supplements to Avoid
Many people believe that supplements can fill nutritional gaps, but this isn't always true. Some can even increase health risks, including cancer. According to registered dietitian Nichole Andrews, RDN, there are specific supplements that are more harmful than helpful. Here’s a look at five supplements to reconsider: apple cider vinegar capsules, collagen peptides, hair skin and nail gummies, turmeric supplements, and Emergen-C vitamin C.
1. Why You Should Ditch Apple Cider Vinegar Capsules
Interest in apple cider vinegar capsules has surged, especially for weight loss. However, Andrews warns that these capsules can actually irritate digestion and reduce tooth enamel due to their acidic nature. Furthermore, there’s scant evidence supporting claims of weight loss benefits from taking these capsules. Instead, a balanced diet rich in fibers and fermented foods can naturally enhance gut health without the negative side effects.
2. The Collagen Peptides Myth
There's a widespread belief that collagen peptides are essential for skin and joint health. While collagen is vital, Andrews emphasizes that the body synthesizes enough collagen through a balanced diet. Foods high in lean proteins such as chicken, fish, and legumes can support the body’s natural collagen production. Instead of opting for powders or pills, explore delicious ways to incorporate these proteins into your meals.
3. Rethink Hair, Skin, and Nail Gummies
Many people take hair skin and nail gummies in hopes of achieving stronger nails and healthier hair. However, a common ingredient in these gummies is biotin, often in excessive amounts. Andrews highlights that while biotin supports beauty, it’s best to derive it from whole foods instead. Excessive biotin from supplements can interfere with lab tests, leading to inaccurate results. Opt for foods like eggs, nuts, and whole grains for a more balanced approach to beauty nutrition.
4. The Dangers of High-Dose Turmeric Supplements
Turmeric has long been celebrated for its anti-inflammatory properties. Despite its benefits, high-dose turmeric supplements can do more harm than good. Andrews mentions that taking turmeric in large doses can irritate the stomach lining and affect liver function. Instead of relying on concentrated capsules, consider using culinary turmeric in your cooking to reap its benefits without the risks.
5. Avoiding Emergen-C and High-Dose Vitamin C Supplements
Vitamin C supports immune health, but excessive consumption can have adverse effects. Products like Emergen-C may deliver higher than necessary doses of vitamin C, potentially leading to kidney stones and gastrointestinal issues. Instead of turning to supplements, focus on consuming a variety of fruits and vegetables like oranges and bell peppers, which provide adequate vitamin C without the associated risks of high-dose supplements.
Making the Switch to Whole Foods
In light of the risks associated with these supplements, a shift towards whole foods becomes vital. They offer a wealth of nutrients without the potential dangers of excess. Maintaining a diet rich in fruits, vegetables, lean proteins, and healthy fats can significantly impact overall health while minimizing cancer risk.
Practical Tips for Whole Foods Nutrition
- Include a variety of protein sources: Rich sources like fish, chicken, eggs, and plant-based proteins such as lentils can promote collagen synthesis.
- Use spices wisely: Opt for culinary ingredients like turmeric in cooking, which offer health benefits without excessive doses.
- Choose whole food sources: When seeking biotin or vitamin C, look to foods rather than gummies. Think avocados, nuts, and a colorful array of vegetables to cover your nutritional bases.
- Focus on gut health: Incorporate fermented foods like yogurt, kefir, and sauerkraut to enhance digestion and overall gut function.
The bottom line encourages an approach relying more on whole foods than on supplements. While moderation in supplementation may not pose immediate risks, relying solely on these can lead to potential health issues. Always consult healthcare providers for personalized guidance, focusing on achieving a well-balanced diet that promotes long-term health and well-being.