Supplements that boast various health benefits might be doing more harm than good, affecting liver function, causing kidney stones and even increasing cancer risk.
That’s according to a top dietician who specialises in nutrition advice for cancer patients.
Washington-based dietitian Nichole Andrews, told her 334,000 Instagram followers that the majority of the vitamins we take are bad for our health, highlighting one that raises cancer risk.
‘Many of us turn to supplements like apple cider vinegar, collagen, skin/hair/nail gummies, turmeric, and vitamin C for quick fixes,’ she said.
‘But did you know excessive doses can do more harm than good?
‘As a cancer dietitian, I’m here to tell you that relying on supplements for health can lead to imbalances and even increase cancer risk in some cases.’
The first supplement on her list of unnecessary and potentially harmful supplements is apple cider vinegar capsules.
A quick internet search may lead you to believe that apple cider vinegar is the ultimate panacea, with claims suggesting it can help you shift a few extra pounds as well as control high blood pressure.
But many of these benefits have only been recorded in petri dishes, not people.
Ms Andrews said: ‘Apple cider vinegar capsules can irritate your digestive system, they can also harm your tooth enamel due to their high acidity.
‘There is no solid evidence linking them to weight loss or improved digestion.’
She added that these supplements are not regulated like drugs are, meaning we don’t know if they do what they say they will.
Instead, she suggested opting for lemon water or fermented foods like kimchi or sauerkraut if you want to regulate digestion.
Collagen supplements are also on Ms Andrews’ ‘bad’ list of supplements.
She stressed that unless you have a deficiency; excessive collagen can interfere with nutrient absorption.
‘Collagen is essential for skin and joints, but your body naturally synthesises enough collagen from just having a well-balanced diet. That’s what you need to be focusing on,’ she said.
Nichole Andrews warned whole fruits and vegetables should always be the go-to for nutrients, not supplements
To reap the benefits of collagen she suggested eating chicken, fish, eggs, citrus fruits, and berries which are also rich in vitamin C.
Biotin, a vitamin also called B7, which is found in eggs and bananas, is often recommended for strengthening hair and nails.
But Ms Andrews does not recommend taking it in supplement form.
‘The skin, hair and nail gummies are packed with added biotin. While this can be good for you, you need to be getting this from food as too much biotin can interfere with blood tests,’ she said.
Rather than taking supplements Ms Andrews told her followers to eat eggs nuts, leafy greens, avocados, and sweet potatoes for balanced vitamins.
Hailed for its gut healing, anti-inflammatory and pain reducing properties, turmeric is another popular supplement.
But at elevated levels turmeric can irritate the lining of the stomach and affect liver function, Ms Andrews warned.
Instead she said to focus on eating turmeric as part of a meal.
Nichole Andrews, an oncology dietitian in Washington State, said that taking certain supplements like vitamin C at high doses could increase the risk of cancer
For example in a curry or smoothie with healthy fats like olive oil or coconut milk to enhance absorption.
Finally, vitamin C found in abundance in oranges and bell peppers is also not so be taken in supplement from.
Ms Andrews said that taking more than 200 per cent of your daily vitamin C value can lead to kidney stones and digestive issues.
‘Excessive vitamin C can lead to kidney stones, GI issues, and interfere with other nutrient absorption. Your body can definitely get enough vitamin C from whole fruits and vegetables,’ Ms Andrews explained.
She stressed that people should opt for oranges, strawberries, bell peppers, and broccoli instead.
Several studies echo her concerns and discourage taking vitamins in excessive amounts.
One 2023 study published in The Journal of Clinical Investigation, suggested antioxidants such as vitamin C and E can actually help tumours grow.
These two nutrients play a vital role: Vitamin C is important for wound healing and healthy skin, blood vessels, bones and cartilage; and vitamin E for eye health and immunity.
Vitamin C is found in foods such as broccoli citrus fruit and vitamin E is found in nuts and seeds.
While these vitamins are not a concern when consumed at the levels found in food, consuming more than your body needs by taking supplements could help cancer flourish.
Researchers at the Karolinska Institute, a medical university in Sweden, injected mice with lung cancer cells before feeding them increasing doses of vitamins C and E through their drinking water.
They then carried out regular ultrasound scans to monitor the formation of blood vessels that help the cancer cells to form a solid tumour.
Results showed the vitamins boosted a protein in the body that helped to increase the blood supply to tumours, helping them grow.
