Dietary supplements are widely used but can pose hidden risks. Here's what you need to know about seven common supplements and their potential dangers.

Over half of Americans take supplements daily, but unlike prescription drugs, these products aren't strictly regulated by the FDA. While some supplements can improve health when used properly, others may be ineffective or harmful.

1. Vitamin D

• Benefits: Essential for bone health and calcium absorption
• Risks: High doses (>100 ng/mL) can cause:
  • Kidney stones
  • Muscle pain
  • Mood disorders
  • Increased heart attack and stroke risk
• Best for: People with deficiency risks (darker skin, elderly, certain health conditions)

2. St. John's Wort

• Benefits: May help with mild depression
• Risks: Dangerous interactions with:
  • Antidepressants
  • Birth control pills
  • Blood thinners
  • HIV medications
  • Chemotherapy drugs

3. Calcium

• Daily needs: 1,000-1,200mg depending on age/gender
• Risks: Excess intake (>2,000-2,500mg) may:
  • Cause arterial hardening
  • Increase heart disease risk
• Better option: Get calcium from food sources

4. Multivitamins

• Research is mixed on benefits
• Not a substitute for healthy diet
• Caution: Smokers should avoid high vitamin A/beta-carotene supplements

5. Fish Oil

• Mixed research results
• Better alternative: Eat omega-3 rich foods:
  • Fatty fish (salmon, mackerel)
  • Flaxseed
  • Walnuts
  • Chia seeds

6. Kava

• May help with anxiety
• Serious risks:
  • Liver damage
  • Heart problems
  • Eye irritation
• Avoid alcohol when taking kava

7. Soy Isolate

• Whole soy foods are generally safe
• Supplements may affect:
  • Breast cancer risk (research inconclusive)
  • Thyroid function
• Use caution if family history of breast cancer

Important safety tips:

• Consult healthcare providers before starting supplements
• Check for drug interactions
• Follow recommended dosages
• Choose food sources when possible
• Use the FDA's Dietary Supplement Ingredient Directory for research

Remember: Supplements aren't substitutes for a balanced diet and may interact with medications. Always discuss supplementation with your healthcare team, especially if pregnant, nursing, or managing health conditions.

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