It’s hard to know which supplements are safe: Here’s what to avoid | Trending Viral hub


Social networks are full of recommendations to consume one supplement or another. These pills, tablets, drinks, and more, which promise to energize you, improve your memory, or more, often find themselves on shaky scientific ground. Know what supplement it is safe taking is essential.

Large quantities of supplements are consumed every year; a 2022 survey found that 75 percent of Americans take them, most on a regular basis. That means the industry rakes in billions every year. In the US, revenues for vitamin and supplement manufacturers exceeded $40 billion in 2023. Still, experts warn this booming sector lacks both regulation and supervision.

How to know if supplements are right for you

Medical experts recommend consulting professionals as a first port of call to discuss specific needs and concerns before taking a supplement. This can also help evaluate whether a the supplement is really necessary through blood tests, if possible. For vitamins and minerals, for example, other steps may include evaluating your diet to ensure you are consuming adequate amounts of nutrient-dense foods.

Although multivitamins and mineral supplements are generally safe, consuming too much of them can lead to potential complications. Consumer too much vitamin A, for example, is associated with multiple health problems such as dizziness, hair loss, headaches, and more. Other supplements can also clashes with the use of prescription drugs.

METERMultivitamin and mineral supplements are generally safe and are recommended for certain groups of people, depending on Pieter Cohenassociate professor at Harvard Medical School and internist at Cambridge Health Alliance.

“For a healthy person, it is not necessary to take multivitamins,” says Cohen. “There is no evidence that it helps prevent cancer, heart disease or stroke.”

What are the problematic kinds of supplements?

However, for other categories of supplements, the the image is more complex. Cohen explains that others, such as botanical supplements, weight loss, sports, sexual performance or cognitive enhancement, are among the problematic classes that exist.

“Those are some of the categories that are high on my list of things that are most likely to be contaminated or adulterated with experimental drugs or substances,” he says.

Read more: Turmeric and Nine Other Botanical Supplements May Improve Your Health

Research carried out by his team in the Supplementary research program has pointed out multiple problems with these types of supplements, including some that contain much less or more of the listed ingredients, as well as potentially harmful substances or experimental drugs. Tests in melatonin gummies supplements (widely used to improve sleep quality and stress) for example, found that some contained none of the ingredients or up to 347 percent more than indicated on the bottle.

“Another problem we see is that what’s in the bottle is often different than what’s on the label,” Cohen says. In the melatonin study, several products contained elevated levels of cannabidiol or CBD. “Sometimes what’s in the bottle can be very worrying.”

In the first instance, it states that frequently given supplements for weight loss, sexual performance and cognitive performance should be avoided. little evidence that have some beneficial impact.

“The other recommendation is to avoid any supplements that have health claims on the bottle,” adds Cohen. “These health claims do not need to be supported by evidence in human trials. In other words, you can say that things like this will improve your cognition or your memory, even if there are no studies that have shown that the supplement will actually help you do that.”

Read more: The only benefits you will get from SARMS are a list of health problems

Choosing the right supplements

Most importantly, he advises selecting supplements from well-known brands with third-party certification. This means those certified by organizations such as the National Institutes of Health, the US Pharmacopeia, or NSF International.

“If it has an NSF or USP seal on the label, then you can be sure that what’s in the supplement is accurately labeled and what’s on the label is what’s in the bottle,” Cohen says.

Additionally, it is recommended to purchase supplements that contain a single ingredient whenever possible. “There are some common exceptions, such as multivitamins and calcium plus vitamin D,” Cohen says. “But in general, the safest way to buy supplements is to look for ones that list only the ingredient you’re looking for on the bottle, not one that’s mixed with a lot of other things.”

“When it is also certified by a third party, it is the most likely way to get what you think is in the bottle,” he concludes. Following these tips and recommendations can help you navigate the multitude of supplements availablebut the question of whether they are necessary should always be raised first and ideally discussed with a healthcare professional.

This article does not provide medical advice and should be used for informational purposes only.

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