How to Tell If You’re Taking Too Many Supplements, According to an Expert

Supplements are a daily wellness habit for many Americans, but experts caution that more is not always better.

Some common nutritional supplements include zinc for immune function, ashwagandha for stress relief, fish oil to improve heart health, and magnesium for better sleep, among others that have gained popularity on social media.

In an interview with Fox News Digital, Jim LaValle, a Texas-based clinical pharmacist and metabolic medicine expert, said supplements should be balanced with other medications and medical conditions.

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“I’ve never met a supplement I didn’t like under the right circumstances,” he said. “There is evidence of what it does in the body.”

Supplements are a daily wellness habit for many Americans, but experts caution that more is not always better. (iStock)

Although supplementing certain nutrients can be beneficial, the health expert warned that overdoing them can be “problematic”.

“A lot of people take one of everything and stack peptides on top of it — and then they do 18 different things,” he said.

It’s important to first assess what the body needs from an individualized approach, according to LaValle.

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For example, low magnesium levels have been linked to the development of metabolic syndrome. In this case, he says, taking a magnesium supplement could help balance levels.

“We assume that if you eat healthily, you will get these nutrients. But are the foods we select actually rich in these nutrients?” » he questioned.

The expert recommended taking targeted supplements to correct specific problems. (iStock)

LaValle recommends using supplements to meet specific needs, starting with a blood test to identify any deficiencies, rather than blindly treating symptoms.

Low iron and ferritin levels are common among people who complain of fatigue, LaValle said, but some may instead turn to supplements like ashwagandha or rhodiola in an effort to increase their energy.

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“They buy some kind of stimulant adaptogen to try to get their energy back,” he said. “It’s pretty basic: you have low iron and you’ve never had a blood test.”

“A lot of people take one and then pile peptides on top of it.”

LaValle noted that the number of biomarkers measured is less important than the quality of interpretation of the results.

After appropriate blood testing, the results can be used to identify “functional ups and downs” and help set specific health goals, he said.

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“If you’re someone who has a goal of going out there and chasing it and doing a Hyrox, an LT Games or a Tough Mudder, there might be supplements that might help improve your performance (or) reduce your risk of injury,” LaValle said.

“That doesn’t mean you have to take them all the time.”

After an annual blood test, the results can be used to identify “functional ups and downs” and help set specific health goals, the expert said. (iStock)

The expert reiterated that it’s easy to “overdo it”, especially with the influence of online health and wellbeing advice.

“When people are faced with marketing between social media and their friends telling them, ‘I did this and it worked,’ they lean in and say, ‘Hey, if two is good, four is better, and why not do 10?'”

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For example, low levels of certain nutrients, such as zinc, can disrupt key functions in the body, as zinc plays an important role in immune health, cell growth and metabolism.

But excessive zinc supplementation can cause digestive upset and even copper deficiency, which can lead to anemia and other neurological problems, according to the NIH.

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“So having low zinc is not good, but you can overdo it,” LaValle said. “You can overuse vitamin A. You can easily overuse vitamin D, and it could be potentially toxic if you take too much.”

People should consult a doctor or pharmacist before starting or combining supplements, especially if they are taking prescription medications or have underlying health conditions. Blood tests may also be appropriate before supplementing certain nutrients, experts advise.