This article alone should not be taken as health advice. Speak to your doctor about the best plan for your personal wellbeing.
Supplements are often an easy way to fill nutritional gaps and support brain health, especially as we get older and become more concerned about memory changes and difficulty concentrating. But taking excessive doses, choosing poor-quality products, or combining supplements with certain medications can cause unintended health problems.
Dr. Mary Van, a pharmacist and board-certified nutritionist, warns that several common supplement habits deserve a closer look. From taking vitamins without knowing whether you need them to overlooking medication interactions, these mistakes can interfere with nutrient absorption and potentially affect your health. Here are four habits to avoid and what to do instead.
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1. Taking Excessive Doses Of Vitamins And Minerals
Remember: sometimes, less is more. More supplements don't necessarily mean better results. Dr. Van says selenium, vitamin B12, folic acid, iron, and zinc are among the nutrients that require careful attention to dosage and individual needs.
“The most common supplements that must be balanced and guided via blood work include selenium, B12, folic acid, iron, and zinc,” she explains.
As far as your brain health goes, Dr. Van warns that excessive amounts of selenium and B12 can lead to peripheral neuropathy and neurological overstimulation. Too much iron could also be counterproductive, mimicking the brain fog and fatigue of iron deficiencies.
Before adding supplements to your routine, consult a healthcare professional about whether you need them and what dose is appropriate.
2. Choosing Supplements Without Checking Their Quality
Dietary supplements aren't subject to the same premarket approval requirements as prescription medications, so it's crucial to consider the quality of any product you're adding to your routine.
“Patients who fail to seek supplements that have a 3rd party certificate of analysis risk under and overdosing,” Dr. Van says.
Look for products independently tested by reputable organizations such as USP or NSF. These certifications can help verify a product's ingredients and quality, though they don't guarantee that a supplement is safe or effective for everyone.
3. Taking Supplements Without Considering Your Individual Needs
Your nutritional needs can change with age, health conditions, diet, and medications. Taking supplements without considering these factors can mean getting too much of a nutrient you already have enough of.
Dr. Van emphasizes that “timing and physiological changes are also essential to get adequate nutrients without causing harm.”
Rather than following supplement trends or taking multiple products just in case, speak with your healthcare provider about your needs. Blood work may help identify deficiencies and guide appropriate supplementation.
4. Combining Supplements With Medications Without Checking For Interactions
Some supplements can interfere with medications, reducing their effectiveness or increasing the risk of side effects. Dr. Van cautions that certain combinations require particular attention.
“Supplements should not be taken with specific antibiotics and medications as they may block the absorption of medications,” she says.
She also warns about powdered fiber supplements, which can interfere with the absorption of certain nutrients and medications. Ask your pharmacist whether you need to separate fiber or other supplements from your medications, since recommendations depend on the specific products involved.
The National Institutes of Health also advises consumers to discuss supplements with their healthcare providers, particularly when taking medications. Read its guide to dietary supplement safety and potential interactions for more information.
What Should You Do Instead?
Dr. Van recommends prioritizing whole foods over relying on supplements to meet every nutritional need.
“Nothing is better than whole foods,” she says. “Sourcing locally reduces risk of pathogens and sourcing food uncut, unprocessed is essential to retain nutrients.”
Eating a varied diet rich in vegetables, fruits, whole grains, legumes, nuts, and seeds can help provide essential nutrients and fiber. Supplements may still be useful when a deficiency or specific need has been identified, but they shouldn't replace a balanced diet or appropriate medical care.
If you're experiencing persistent brain fog, fatigue, or memory changes, consult a healthcare professional rather than assuming you need more vitamins. Identifying the underlying cause is an important first step toward finding the right solution.
