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Category: Supplements

  • The dangers of vitamin A and E supplements

    The dangers of vitamin A and E supplements

    Americans spend billions and billions of dollars on vitamin supplements each year. But too many supplements can deliver more harms than benefits, including liver injury, joint, muscle and vision problems, and hair loss. Beware. Vitamin supplements are not magic pills.

    Walter Willett, a professor of nutrition at the T.H. Chan School of Public Health advises against taking vitamin supplements; it’s almost never a good idea. Other experts say that you should only take vitamin supplements when you are not able to absorb vitamins appropriately through your diet.

    Part of the proper with supplements is that the FDA does not regulate them the same way it does prescription medicines. Consequently, ingredients in supplements might be harmful to you. One analysis of 57 supplements found that 80 percent of supplements do not contain the amount of ingredients they claimed to contain and 40 percent did not contain any of the ingredients they claimed to contain. Twelve percent of these supplements did not list some ingredients, as required by the FDA.

    Daryl Austin writes for National Geographic that vitamin A and E supplements can cause bodily harms because our bodies absorb them differently than other vitamins; they are fat soluble rather than water soluble.

    Vitamin C  and several B vitamins are water soluble; they dissolve easily and our bodies metabolize them quickly. If we have too much of them, we excrete them.

    We are best off getting vitamin A from eating sweet potatoes, spinach and carrots, among other vegetables. Vitamin A helps with our health immunities, reproduction and vision. But, it’s important not to have too much vitamin A. Too much vitamin A can actually kill you, in the worst cases, and harm pregnant moms and their fetuses, causing birth defects.

    We are best off getting vitamin E from eating fish, avocados, peanuts, hazelnuts and almonds. Vitamin E is an effective anti-oxidant that contributes to skin and vision health. But, excessive and even moderate amounts of vitamin E can cause serious harm, including increased risk of lung and prostate cancer, hemorrhaging and, according to some experts, death.

    Vitamin E supplements have also been found to interact poorly with other treatments, including chemotherapy and prescription drugs.

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  • Avoid supplements with these 15 ingredients

    Avoid supplements with these 15 ingredients

    From cancer to liver failure — to death. Ingredients in supplements passed off as healthy can harm you. Avoid these 15 ingredients in supplements, identified by an expert panel of independent doctors and dietary-supplement researchers.

    INGREDIENT CLAIMED BENEFITS RISKS
    Aconite

    Also called: Aconiti tuber, aconitum, angustifolium, monkshood, radix aconti, wolfsbane

    		 Reduces inflammation, joint pain, gout Nausea, vomiting, weakness, paralysis, breathing and heart problems, possibly death
    Caffeine Powder 

    Also called: 1,3,7-trimethylxanthine

    		 Improves attention, enhances athletic performance, weight loss Seizures, heart arrhythmia, cardiac arrest, possibly death; particularly dangerous when combined with other stimulants
    Chaparral

    Also called: Creosote bush, greasewood, larrea divaricata, larrea tridentata, larreastat

    		 Weight loss; improves inflammation; treats colds, infections, skin rashes, cancer Kidney problems, liver damage, possibly death
    Coltsfoot

    Also called: Coughwort, farfarae folium leaf, foalswort, tussilago farfara

    		 Relieves cough, sore throat, laryngitis, bronchitis, asthma Liver damage, possible carcinogen
    Comfrey

    Also called: Blackwort, bruisewort, slippery root, symphytum officinale

    		 Relieves cough, heavy menstrual periods, stomach problems, chest pain; treats cancer Liver damage, cancer, possibly death
    Germander

    Also called: Teucrium chamaedrys, viscidum

    		 Weight loss; alleviates fever, arthritis, gout, stomach problems Liver damage, hepatitis, possibly death
    Greater Celandine

    Also called: Celandine, chelidonium majus, chelidonii herba

    		 Alleviates stomach ache Liver damage
    Green Tea Extract Powder

    Also called: Camellia sinensis

    		 Weight loss Dizziness, ringing in the ears, reduced absorption of iron; exacerbates anemia and glaucoma; elevates blood pressure and heart rate; liver damage; possibly death
    Kava

    Also called: Ava pepper, kava kava, piper methysticum

    		 Reduces anxiety, improves insomnia Liver damage, exacerbates Parkinson’s and depression, impairs driving, possibly death
    Lobelia

    Also called: Asthma weed, lobelia inflata, vomit wort, wild tobacco

    		 Improves respiratory problems, aids smoking cessation Nausea, vomiting, diarrhea, tremors, rapid heartbeat, confusion, seizures, hypothermia, coma, possibly death
    Methylsynephrine

    Also called: Oxilofrine, p-hydroxyephedrine, oxy ephedrine, 4-HMP

    		 Weight loss, increases energy, improves athletic performance Causes heart rate and rhythm abnormalities, cardiac arrest; particularly risky when taken with other stimulants
    Pennyroyal Oil

    Also called: Hedeoma pulegioides, mentha pulegium

    		 Improves breathing problems, digestive disorders Liver and kidney failure, nerve damage, convulsions, possibly death
    Red Yeast Rice

    Also called: Monascus purpureus

    		 Lowers LDL (“bad”) cholesterol, prevents heart disease Kidney and muscle problems, liver problems, hair loss; can magnify effect of cholesterol-lowering statin drugs, increasing the risk of side effects
    Usnic Acid

    Also called: Beard moss, tree moss, usnea

    		 Weight loss, pain relief Liver injury
    Yohimbe

    Also called: Johimbi, pausinystalia yohimbe, yohimbine, corynanthe johimbi

    		 Treats low libido and erectile dysfunction, depression, obesity Raises blood pressure; causes rapid heart rate, headaches, seizures, liver and kidney problems, heart problems, panic attacks, possibly death

    [Editor’s note: This post was reprinted with permission from Medshadow.org. This post was originally published on December 5, 2017.]

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  • Should you take Vitamin C tablets?

    Should you take Vitamin C tablets?

    Many of my patients tell me that they are taking large doses of Vitamin C tablets to boost their immune system. If your diet is balanced, with all the food groups represented, you are likely getting enough Vitamin C without any reason to take additional tablets.

    According to the NIH, one medium orange contains more than enough vitamin C, around 117% of what you need daily. Adding oranges, grapefruits and lemons to your diet or broccoli and other fruits and vegetables that are high in Vitamin C, can help greatly. And, you can eat as much of these foods as you’d like without side effects.

    With Vitamin C supplements, in extremely high doses, there is a risk of developing kidney stones and severe diarrhea. Vitamin C supplements can potentially interact with your medications in harmful ways.  If you take iron pills or have an iron disorder, for example, a Vitamin C supplement could increase iron absorption and be really bad for you.

    What you may find hard to believe is that the scientific evidence shows that Vitamin C supplements are not as effective as you think. One reason people often take them is to prevent the common cold. The Natural Medicines Comprehensive Database found that claim lacks evidence and it is possibly ineffective. Other systematic reviews of the Vitamin C supplement also show that it lacks the efficacy that the public believes it has. For example, in a systematic review of 29 studies released by the Cochrane Collaboration in 2013, Vitamin C supplements did not reduce the number of colds of participants in the studies. If you think the Vitamin C supplement keeps you from getting a cold or shortens it, think again.

    The one evidence-based reason to take Vitamin C supplements is that they can treat scurvy. Scurvy is a condition caused by an actual Vitamin C deficiency. In all of my years of practice, I have had ONE case of scurvy. You might have heard of scurvy in the past being an ailment of those sailing for long periods of time without a varied diet, but it is not limited to pirates and sailors. To read more about the history of scurvy click here.

    If you are worried about needing more Vitamin C, make sure you are eating enough Vitamin C-rich foods, including oranges, red peppers, kale, brussels sprouts, broccoli, strawberries, oranges and grapefruit. Changing your diet could be a simple non-supplement solution. If you still have concerns, discuss them with your doctor before taking any supplements. That’s the smartest way to protect your health and to save money.

    [N.B. This post was originally published on January 10, 2017.]

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  • How to boost your brainpower

    How to boost your brainpower

    Ready to boost your brainpower? Consumer Reports advises that you keep your weight normal and eat foods rich in nutrients. Whether or not the advice works to improve your memory and thinking, you can’t go wrong trying it.

    Eat foods rich in flavonoids. Flavonoids decrease the likelihood of inflammation and damage to cells. They also help blood flow. One long-term study found that people who eat apples, berries, pears and other foods rich in flavonoids had a greater likelihood of not having their thinking slip than people who did not.

    Avoid supplements. As a general rule, supplements offer no benefit to people who are otherwise healthy. Some supplements contain ingredients that are dangerous or otherwise not good for you. At the same time, be sure you have enough vitamin B12, D and folate.

    Eat salad. Some experts say that eating one cup of salad or a half cup of cooked leafy greens can keep your mind from slipping as fast as it otherwise might. One study found that people who ate leafy greens daily had brains that worked at the same level as people more than a decade younger.

    Eat lots of fatty fish. Studies find a lower risk of dementia among people who eat tuna, sardines and salmon several times a week. These fish contain a lot of omega-3 fatty acids which reduce the likelihood of inflammation in the brain. Eating a lot of these fish also reduces intake of red meat which has a lot of saturated fat and is bad for your health. Note: Tuna, swordfish and halibut can have high mercury levels, so you might want to avoid eating too much of these fish.

    Follow a DASH, MIND or Mediterranean diet. You should eat a diet rich in whole grains, less fatty proteins and produce. For example, you might eat lots of green vegetables, avocados, nuts, grains, fatty fish and olive oil. Berries and greens could be particularly helpful to your brain function.

    Drink coffee and tea. Coffee and tea contain a lot of flavonoids. Studies show a 30 percent reduced risk of dementia and stroke among people who drink two or three cups of coffee daily as well as tea.

    And, don’t forget to exercise!

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  • FDA is hiding information on supplements that are dangerous

    FDA is hiding information on supplements that are dangerous

    The FDA regulates dietary supplements, including beauty products, sexual enhancement products, and workout supplements. But, it does not make a determination about the safety or efficacy of these supplements before they become available to the public. Because these supplements can literally kill people, the FDA is supposed to disclose reports of harm from supplements. Why is the FDA hiding information about supplements that are dangerous?

    To protect Americans, the FDA has a database, CAERS, that is supposed to include information on supplements that are reported dangerous, including product complaint reports. CAERS is open to public scrutiny because Americans should know when a supplement is dangerous.

    But, Consumer Reports has found that the Trump administration is not disclosing information about many supplements that are dangerous; prior administrations have also not done so to the extent required. According to Consumer Reports, the CAERS database does not disclose the names of hundreds of manufacturers of products that have been reported to cause harm. Rather, the FDA is giving many manufacturers an exemption, putting the businesses of manufacturers ahead of the safety of Americans.

    The FDA has always exempted a small class of products from being reported for public view (<5 percent) in an effort to encourage manufacturers to report consumer complaints to the FDA. The FDA appears now to be applying this exemption far more broadly, counter to FDA policy.

    With products that cause death or hospitalization, a manufacturer must let the FDA know. And, the FDA is supposed to make that information available to the public. Also, when an individual or a physician submits a report about a product, the product’s name is supposed to appear in the CAERS database.

    After analyzing documents released because of a Freedom of Information Act request, Consumer Reports found that the FDA exempted more than 400 supplements, even though they were reported to have caused hospitalizations or deaths. The FDA is now saying that these reports were “mislabeled,” acknowledging that the products should have been disclosed.

    The CAERS database came into being in 2003 to make consumers aware of safety issues from supplements. But, in 2015, the FDA began exempting 15 percent of product names from public view. During the Trump administration, those exemptions have doubled to more than 30 percent of product names.

    Millions of Americans take supplements on a daily basis. And, many swear by them. But, there is little scientific evidence that they provide benefits in most cases. And, lots of evidence that they can cause serious harm.

    On top of the failure of the CAERS database to disclose information critical to the health and safety of Americans, the CAERS database is hard to search. The FDA also operates a FAERS database in which adverse events related to drugs are reported. That database is easily searchable.

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  • Coronavirus: Taking supplements poses risks

    Coronavirus: Taking supplements poses risks

    If you’re thinking there’s a vitamin supplement you can take to fend off the novel coronavirus, think again. As a general rule, for otherwise healthy people, vitamin and herbal supplements offer greater risks than benefits. Still, the New York Times reports that millions of people right now are spending money on supplements, believing that supplements will improve their immune systems.

    Based on independent evidence from Cochrane.org and other sources, there’s no reason to believe that most supplements offer most people any meaningful benefits. You can read here about vitamin B12, vitamin C, vitamin D, and fish oil supplements.  And, you can read here about 15 ingredients in some supplements that pose particular health risks.

    One serious issue with supplements is that they are not regulated by the Food and Drug Administration. So, they can have additives that are dangerous to your health. Another issue is that they can interact in harmful ways with other drugs you are taking, both prescription and over-the-counter. So, it’s best to speak to your doctor, before taking supplements.

    The safest and most effective way to boost your immune system if you are otherwise healthy is to eat healthy, drink a lot of water, and, exercise. Exercise is your best bet for bone health, not calcium or vitamin D supplements.

    What about zinc? Zinc helps our immune systems fight off bacteria and viruses. Right now people are buying large amounts of zinc. The best way to get zinc in your system is from eating red meat, poultry, shellfish, beans, nuts, chickpeas, lentils.

    If you take zinc supplements, be careful. The National Institutes of Health says that taking too much zinc can be harmful, lowering your immunity, and it warns you should take no more than 40 mg a day. It recommends that adult women get 8 mg of zinc a day and men 11 mg. Cochrane has found evidence that zinc supplements have helped prevent pneumonia in children aged two to 59 months. But the quality of the evidence was “low.”

    People are also buying elderberry supplements and echinacea. Cochrane finds that the evidence does not show echinacea fights the common cold, but it says echinacea could offer a “weak benefit.” As for elderberry supplements to prevent flu, the National Institutes of Health reports that  the evidence is weak.

    And melatonin? People are also struggling to sleep because of stress and anxiety. So, they are buying melatonin because they believe it can help them sleep better. Cochrane finds evidence that melatonin is “remarkably effective in preventing or reducing jet lag,” and says short-term use appears to be safe. But, it has not studied its effect on sleep more generally. The NIH reports that there is not enough strong evidence to show that melatonin helps or is safe for people with chronic sleep problems. Again, there are possible adverse interactions with other drugs. So, talk to your doctor before taking it. Here are some tips for sleeping well without drugs.

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  • Avoid brain-boosting supplements

    Avoid brain-boosting supplements

    Brain-boosting supplements, much like weight-loss supplements, are extremely popular. But, as all dietary supplements, they are not well regulated and they can have dangerous ingredients. Elizabeth Cooney reports for Stat News on new research out of Harvard Medical School that should give anyone thinking about taking brain-boosting supplements pause.

    Dr. Pieter Cohen studied five different brands of brain-boosting supplements. As he reported in JAMA Internal Medicine, they all contain piracetam, a drug which is not FDA-approved and cannot be sold in the US. Cochrane looked at 24 studies of piracetam and found that there was not sufficient evidence to show that it improved people’s memory, or their ability to learn or to understand.

    A standard dose of piracetam has been found to cause anxiety, agitation and depression. People who take supplements with piracetam have no way of knowing the dosage they are taking. It could be way more than the standard dose. And, it could be dangerous to their health.

    But, the FDA is doing nothing to stop its sale. Moreover, the FDA is doing nothing to warn the public about the dangers of piracetam. However, the federal government’s dietary supplement law prohibits companies from selling supplements with piracetam, because it is considered unsafe.

    The FDA has limited resources for oversight. And, it is not using those resources to monitor supplements to the extent needed. Instead it is proposing a new rule that would require dietary supplement manufacturers to notify the FDA of all their products.

    For now, you are better off eating a healthy diet and avoiding supplements.

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  • Exercise may be your best bet for bone health, not calcium or vitamin D supplements

    Exercise may be your best bet for bone health, not calcium or vitamin D supplements

    Calcium helps keep your bones strong and healthy. So, it is wise to incorporate foods with calcium into your daily diet. If you’re not getting enough calcium, exercise may be your best bet for bone health; the evidence is weak that calcium supplements will benefit you.

    The National Institutes of Health recommends eating foods rich in calcium. People over 50 need between 1,200 mg and 2,000 mg of calcium every day. You can get your daily dose of calcium from milk, cheese, yogurt, soybeans and dark, leafy vegetables such as kale or broccoli.

    Calcium supplements are another matter. Increasing evidence suggests that all those years of advice to take calcium supplements for bone health may be turning into one of those reversals of medical advice that seems to come all too frequently.

    Since 2002, the bulk of the evidence indicates that calcium supplements actually don’t decrease fracture risk and may actually do harm, such as increase the risks of kidney stones, heart attacks, prostate cancer, and even stroke. Nor does evidence indicate that eating more foods with calcium reduces fracture risk.

    That said, the Mayo Clinic suggests that if you are a vegan, lactose intolerant, have osteoporosis, or consume a lot of food with protein or sodium, you should talk to your doctor about whether you should take a calcium supplement.

    Vitamin D supplements also seem to be over-rated as far as bone health, as supplements do not lower fracture risk for those living in the community. For those living in nursing homes on the other hand, they do lower the risk of fractures from falls.

    The best bet to promote bone health for those living in the community? According to the evidence: Exercise. Weight-bearing exercises, such as walking, climbing stairs and dancing, are most helpful. These exercises help create new bone tissue, strengthening your bones.

    Exercise has a positive effect on preventing fractures, though in actual controlled studies, the average effect was small. The Surgeon General recommends an exercise goal of 30 minutes a day.

    This post was originally published on July 30, 2015.

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  • Skip the pills, grab a spoon; why you should likely avoid B6 supplements

    Skip the pills, grab a spoon; why you should likely avoid B6 supplements

    Some of you may have heard B6 supplements and may have wondered if you should take them. Instead of taking a supplement, you should be able to get B6 naturally in your diet. B6 deficiencies are pretty rare in the United States. Most individuals get the necessary amount of B6 in their diets.

    B6 can be found in a number of foods, including vegetables, cereals, certain meats, and eggs. And, if you have a B6 deficiency, it’s best to change your diet instead of turning to a pill.

    One claim that has been made about B6 is that it helps improve cognition in older adults; however, the Cochrane Collaboration found that compared to older people with normal B6 levels or deficiencies, people taking supplements showed no evidence of cognitive improvement.While the benefits of B6 supplements are unclear, high amounts of B6 supplements have been linked to neurological problems in individuals who take them. One symptom is uncontrollable movements called ataxia.

    Getting high amounts of B6 naturally from your diet does not seem to hold the same risk as B6 supplements. B6 supplements can also interact with some medications, such as antibiotics or medications taken by epileptics or people with breathing problems.

    Certainly, if you’re considering taking B6 supplements, you should speak to your doctor.  You should understand potential interactions with other medications you’re taking and whether you are better off saving money and avoiding this supplement.

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    This post was first published on December 4, 2014

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  • What are probiotics and should you take them?

    What are probiotics and should you take them?

    These days, it seems that everyone is recommending particular diets to improve your health. And, lots of people, including Consumer Reports, are recommending probiotics, such as dark chocolate, greek yogurt, kimchi and sauerkraut.  What are probiotics and should you take them?

    According to the National Institutes of Health, probiotics are microorganisms similar to good bacteria in our guts. It warns that the U.S. Food and Drug Administration (FDA) has not approved any health claims about the benefits of probiotics.

    There is some evidence that probiotics can benefit people with diarrhea and irritable bowel syndrome. But, there is more research needed. Benefits have not been shown conclusively, and it’s not clear which, if any, probiotics are beneficial.

    The data suggest that side effects of consuming probiotic foods and drinks are few for people who are relatively healthy. But people who are critically ill with weak immune systems or post surgery could experience severe side effects, including infections.

    The NIH warns against taking probiotic dietary supplements, marketed like vitamins as capsules or tablets, without first talking to your doctor. They are not regulated by the FDA and it’s not always clear what ingredients they contain.

    [Editor’s note: New studies reported in StatNews continue to warn against taking probiotic supplements. They also suggest probiotics may not be good for your immune system. Findings from one small study show that people taking probiotic supplements who were also getting cancer immunotherapy treatment for melanomas were far less likely to respond to the treatment. Eating more fiber appeared to help people respond to immunotherapy treatment.]

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