In recent years, the health supplement market has boomed, with many people taking vitamins, minerals, probiotics, fish oil, and other supplements daily in the hope of improving their health. However, experts warn that over-reliance on supplements may not only be ineffective, but could even harm the body.
According to a BBC report, doctors and dietitians have observed a rising number of cases involving liver, kidney, and gastrointestinal problems caused by excessive or mixed use of supplements.
A 30-year-old woman from Seattle in the United States, Ginger Smith, had been taking high doses of vitamin C, vitamin D, turmeric supplements, and electrolyte products for a long period, believing they would improve her health. However, she was eventually hospitalised due to kidney stones.
In addition to kidney-related issues, research in the United States also found that around 20% of liver injury cases are linked to herbal and dietary supplements. High doses of vitamin A, green tea extract, and ashwagandha, among others, may have toxic effects on the liver.
Experts point out that many people overlook the fact that different supplements may contain overlapping ingredients. For example, taking a multivitamin together with additional vitamin B6 may lead to excessive intake, which over time can even cause nerve damage. In addition, iron, calcium, and magnesium taken together may interfere with absorption. Some fat-soluble vitamins such as A, D, E, and K are stored in the body, meaning daily supplementation is not always necessary.
UK dietitian Kristen Stavridis believes that for most people without specific health conditions, a balanced diet is the most important factor. She recommends that adults generally only need vitamin D supplementation during winter, and may consider a multivitamin or fish oil if necessary. If someone suspects a nutrient deficiency, they should consult a doctor rather than self-prescribing large amounts of supplements.
Commentary:
The health supplement industry has expanded rapidly in recent years, and modern society’s anxiety about health is increasingly amplified by commercial marketing. Social media further packages “health optimisation” as a lifestyle, leading many to believe that the more they consume and supplement, the healthier they become. However, this report reminds us that health is never built by stacking pills. The most fundamental principles still matter most: a balanced diet, regular exercise, sufficient sleep, and routine medical check-ups.
Supplements do have value in specific situations. However, before taking them, individuals should understand their own needs and consult healthcare professionals rather than blindly following trends. True health comes from rational choices, not over-dependence on supplements.