Supplements: Safe or Dangerous?
- backtothegardenpr
- Aug 13
- 3 min read
Around 77% of our population (United States and Puerto Rico) report taking dietary supplements or using “superfoods” in powder or liquid form because they are marketed as beneficial for health. We are spending an excessive $25 billion annually on these products. The question is: what objective and evidence-based data supports these supplements? Evidence has shown that most of these supplements have little reliable information regarding safety, offer few benefits, and some carry serious risks. (Supplement companies are only required to report certain adverse effects to the FDA). According to the fact sheet from the National Institutes of Health (NIH): “Most of the studies we reviewed do not provide solid evidence of beneficial effects of the supplement on health.”
Looking further, the number one risk factor for disease and mortality in Western countries is not nutritional deficiency but NUTRITIONAL EXCESS. For this reason, the leading causes of death in our countries—cardiovascular disease, diabetes, cancer, among others—are considered diseases of affluence due to overconsumption of cholesterol, fats, sodium, protein, and excessive calories. So why do we approach our health problems as if they were deficiencies when it’s actually the opposite? When it comes to health, we often seek the easiest solution without investing the necessary time and value.
Examples of supplements proven to have harmful effects include:
Folic acid: The synthetic form of folate found in supplements. Most evidence shows it may increase the risk of breast, prostate, and colorectal cancer. The best source of folate during pregnancy or generally is green leafy vegetables and legumes.
Beta-carotene, vitamin A, and vitamin E (either combined or individually): Evidence indicates they increase mortality, risk of cardiovascular disease, and some types of cancer. Beta-carotene and vitamin A are found in yellow, red, and orange foods such as peppers and carrots, as well as dark green vegetables. Vitamin E is found in nuts, seeds, whole grains, and green leafy vegetables.
Iron and copper: Essential metals, but required only in very small amounts. Excess intake through diet (meats, liver, seafood) or supplements generates high levels of oxidation that contribute to cardiovascular disease, cognitive decline, and Alzheimer’s disease. Adequate amounts of iron and copper can be obtained through a high whole-food plant-based diet, including legumes and green vegetables.
Final message: Supplements cannot replace whole foods. Foods provide thousands of active compounds of nutrients, while isolated supplement forms can create nutritional imbalances. Our bodies have evolved to receive this diversity of substances only found in colorful, whole foods rich in antioxidants and phytonutrients. The key is to change unbalanced eating habits and avoid treating health as a game by addressing symptoms instead of root causes.
There are particular cases where supplementation is necessary; ensure it is done intelligently. Consult (in-person or virtual) with one of the doctors at Back to the Garden Clinic to prevent or reverse health issues. Call us at 787-282-7865 or visit www.backtothegardenpr.com.
References:
Bjelakovic G, Nikolova D, Simonetti RG, Gluud C. Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database Syst Rev. 2008 Apr 16;(2):CD007176.
Bjelakovic G, Nikolova D, Simonetti RG, Gluud C. Antioxidant supplements for preventing gastrointestinal cancers.
NIH State-of-the-Science Conference Statement on Multivitamin/Mineral Supplements and Chronic Disease Prevention. NIH Consens State Sci Statements 2006;23:1-30.
Peto R, Doll R, Buckley JD, Sporn MB. Can dietary beta-carotene materially reduce human cancer rates? Nature. 1981 Mar 19;290(5803):201-8.
Physician’s Committee for Responsible Medicine – Micronutrients in Health and Disease
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