In a recent Wellness Wednesday, we talked about supplements with this key takeaway: when it comes to nutrition, adopt a "food first" point of view. Aim to get your nutrients from a variety of whole foods, and only supplement if needed to fill specific nutritional gaps (for example, Vitamin D). With this advice in mind, I thought the February 14th article on supplements in National Geographic would be interesting, as it highlights the dark side of over-supplementation. Here are some key takeaways:

More Isn't Always Better:
Overloading supplements can trigger serious health issues. For example, excessive vitamin A may cause liver toxicity and increase fracture risk. At the same time, too much vitamin D can lead to hypercalcemia—a condition that raises the risk of kidney stones and heart complications. This doesn’t occur from taking the recommended dosage of supplements but can occur from “megadosing,” when we decide to increase the intake, thinking we’ll get better results.
Hidden Dangers:
High doses of specific supplements can disrupt the body’s balance and lead to adverse outcomes. For instance, beta-carotene supplements may elevate lung cancer risk in smokers, vitamin E in large amounts might increase the risk of hemorrhagic stroke, and excessive calcium intake has been linked to a higher chance of heart disease.
Regulation Gaps:
The FDA does not regulate dietary supplements like prescription drugs, meaning there's no mandatory pre-market review to verify their efficacy or ensure that the ingredients listed on the label are genuinely present. The FDA's role is primarily reactive—they can issue warnings or take enforcement actions if products are found to be unsafe or misbranded, as seen with cases like Balance of Nature. If you're looking for verification of product quality, look for supplements with the U.S. Pharmacopeia (USP) and NSF International seals, which offer voluntary testing and certification.
Food Over Pills:
Nutrients from a balanced diet are generally safer and more effective than those from pills, helping you avoid the pitfalls of over-supplementation.
Consult Before You Consume:
Before introducing any supplements—especially in high doses—into your routine, consult a healthcare professional to ensure you’re not putting your health at risk. If your doctor prescribes a high dosage, be sure to ask how long you should take it and when you should be retested to confirm whether it’s still needed.