From B12 to Iron: Vitamin supplements that may do more harm than good, says health expert

We often see our favourite celebrities taking vitamin supplements and influencers promoting them all over social media. No wonder the vitamin industry is booming. But do we really need all these supplements? Are they safe? While vitamins are essential for overall health, overusing supplements could lead to some undesirable side effects. Dr. Jaban Moore, a functional medicine doctor with nearly 700k followers on Instagram, recently shared his thoughts on the vitamins he personally avoids. In a video posted on his platform, Dr. Moore discussed the vitamins that might not be as beneficial as they seem and suggested healthier alternatives.

Vitamin B12 is essential for maintaining brain function, the nervous system, and red blood cell production. It is typically found in animal-based foods like meat, fish, eggs, and dairy. Dr. Moore, however, warns against using synthetic B12 supplements like cyanocobalamin, as it contains cyanide, which requires detoxification by the body. Instead, he recommends methylcobalamin, a safer and more bioavailable form. While vitamin B12 is generally safe in the right amounts, overuse may cause nausea, dizziness, skin reactions, or even more serious conditions like irregular heartbeats. It’s best to consume vitamin B12 naturally through food or opt for methylcobalamin supplements.

Magnesium is a crucial mineral for muscle and nerve function, as well as bone health and mood regulation. Dr. Moore cautions against magnesium oxide or magnesium citrate supplements, which can have laxative effects. These forms of magnesium can cause gastrointestinal discomfort, including diarrhea and abdominal pain. For better absorption without the digestive issues, he suggests magnesium glycinate, which is gentler on the stomach and helps replenish magnesium levels more effectively. Be mindful of dosage, as excess magnesium, especially from lower-quality forms, can lower blood pressure or cause irregular heartbeats.

Iron is essential for carrying oxygen in the blood, and a deficiency can lead to anaemia. While iron supplements can help with deficiency, Dr. Moore advises against using ferrous sulfate, which can be harsh on the digestive system. Ferrous sulfate can cause constipation, nausea, and stomach cramps, especially when taken on an empty stomach. He recommends ferrous bisglycinate or heme iron as better alternatives. These forms are gentler on the stomach and more easily absorbed by the body, reducing the chances of uncomfortable side effects.

Many people turn to vitamin supplements to make up for nutritional gaps in their diets, but Dr. Moore suggests that in many cases, getting vitamins from food is more beneficial than relying on pills. Whole foods provide not only vitamins and minerals but also essential nutrients like fibre and antioxidants that supplements can’t offer. For example, magnesium-rich foods such as spinach, nuts, and seeds, or iron-rich foods like lentils, spinach, and meats, can often meet daily needs without the need for supplementation.

While vitamins and minerals are essential for overall health, taking too much of them can lead to unwanted side effects. Overdosing on water-soluble vitamins like vitamin C can cause digestive disturbances, while fat-soluble vitamins such as vitamin A, D, and E can build up in the body and lead to toxicity. Vitamin D overdose, for instance, can cause hypercalcemia (excess calcium in the blood), which can be dangerous. Always follow recommended dosages and consult your healthcare provider before starting or changing your supplement regimen.

Supplements are not as strictly regulated as medications, and manufacturers are not required to get FDA approval before selling them. However, the FDA does regulate dietary ingredients and ensures that products meet quality standards. Dr. Moore recommends always reading labels carefully to know exactly what you are taking. This is particularly important because some supplements may contain harmful additives or hidden ingredients that can interact with other medications you’re taking.