Supplement overuse: Are you crossing the line between help and harm?

In January 2025, Australian resident Simon Bogemann developed severe cramping and a persistent pricking sensation in his hands and feet after unknowingly overdosing on vitamin B6 from multivitamins and magnesium supplements.

A subsequent blood test revealed that his vitamin B6 levels were 36 times higher than the recommended range, leading to peripheral neuropathy, a type of nerve damage.

His case is a reminder that even commonly used supplements, when taken in excess, can quickly spiral into a medical emergency.

Supplements are often taken with the belief that they can only do good but the line between benefit and harm isn’t always clear. In the pursuit of better health, many unknowingly push their bodies toward imbalance, sometimes with dangerous consequences.

How does something beneficial turn harmful? Misinformation, aggressive marketing and the assumption that “more is better” often drive excessive use.

The rise of the pill-popping culture

In today’s wellness-obsessed world, popping a pill for better health has become second nature. Social media is flooded with supplement promotion, while brands market them as essential for fitness and disease prevention. What often goes unspoken is the risk of taking over-the-counter supplements without considering bio-individuality.

As long as we treat health as something that comes in a bottle, we avoid true responsibility for our well-being. Many use supplements to compensate for poor lifestyle choices rather than prioritizing whole foods, exercise and sustainable habits.

What science says about supplement overuse

It is often assumed that a supplement must be safe if it is healthy, widely used or marketed as beneficial. But research tells a different story.

A 10-year follow-up study revealed a concerning link between excessive calcium supplementation and arterial calcification (hardening of the arteries) which increases the risk of heart disease. This study highlighted the importance of getting calcium primarily from food sources and using supplements only when truly necessary.

An 89-year-old succumbed to vitamin D toxicity resulting in hypercalcemia (excess calcium in the blood). His excessive supplement intake caused life-threatening complications highlighting the risks of unmonitored vitamin use.

The ICMR has warned against the unchecked use of protein supplements, emphasizing that excessive intake can strain kidney function, especially in those with pre-existing conditions. Overuse has been linked to kidney damage, insulin resistance and metabolic imbalances.

Natural is not always risk-free

Even the safest herbs can become harmful when taken in excess. Just as too much water can lead to water intoxication, highly concentrated herbal supplements can cause unexpected side effects and organ damage.

While herbs have been used in traditional medicine for centuries, modern supplements often contain potent extracts stronger than their natural counterparts.

Ashwagandha and turmeric (curcumin), often praised for their health benefits have been linked to liver toxicity in certain cases.

Similarly, green tea extracts, when taken in high doses have been associated with severe liver damage. Garcinia cambogia, commonly marketed for weight loss has been reported to cause metabolic issues and liver injury.

Rethink your supplements: A smarter, safer approach

Make smarter choices with these simple guidelines before adding supplements to your routine:

1) Assess your needs: Not everyone requires supplements and excess intake can pose a health risk. Always consult a healthcare professional and get tested before incorporating them into your regimen.

2) Food-first approach: Supplements should enhance, not substitute a balanced diet. Instead of solely relying on supplements, prioritize a diverse diet rich in vegetables, fruits, lean proteins and healthy fats.

3) Stick to recommended dosage: Follow evidence-based guidelines and approved dosage recommendations to avoid health risks.

4) Opt for quality over hype: With minimal regulation, many supplements contain hidden ingredients or misleading labels. Prioritize third-party tested products verified for purity and safety through trusted platforms.

5) Don’t fall for FADs: Many supplements thrive on marketing rather than scientific backing. Always look for evidence-based research before adding them to your routine.

Popular supplements: Benefits and overuse risk

Supplements can be essential, but it’s their misuse that’s the real problem. Here’s a look at some of the most commonly consumed supplements, their benefits and the potential dangers of excessive use.

Your health choices should be guided by knowledge, not driven by hype. Wake up, India! Be informed, not influenced. With the growing supplement industry, it’s easy to get swayed by marketing but being informed is the real power.

Before adding a supplement to your routine, ask yourself: Do I really need this?

Always consult a qualified healthcare professional to assess your actual health needs. If supplementation is necessary, choose trusted, third-party-tested options to ensure safety and effectiveness. You Care Lifestyle can help you access clean, verified products so you can make confident, well-informed choices with the Pink Tiger verified products.

Health is an investment, not a gamble. Supplement with care.

Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment.

References:

1) Patel, V., Aggarwal, K., Dhawan, A., Singh, B., Shah, P., Sawhney, A., & Jain, R. (2023). Protein supplementation: the double-edged sword. Baylor University Medical Center Proceedings, 37(1), 118–126. https://doi.org/10.1080/08998280.2023.2280417

2) Muneer, S., Siddiqui, I., Majid, H., Zehra, N., Jafri, L., & Khan, A. H. (2022). Practices of vitamin D supplementation leading to vitamin D toxicity: Experience from a Low-Middle Income Country. Annals of Medicine and Surgery, 73. https://doi.org/10.1016/j.amsu.2021.103227

3) https://www.theguardian.com/australia-news/2025/jan/05/simon-never-linked-the-pain-in-his-hands-and-feet-to-multivitamins-but-a-pathology-test-did

4) Office of Dietary Supplements – magnesium. (n.d.-b).
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

5) Lange, K. W., Nakamura, Y., Gosslau, A. M., & Li, S. (2019). Are there serious adverse effects of omega-3 polyunsaturated fatty acid supplements? Journal of Food Bioactives, 1–6. https://doi.org/10.31665/jfb.2019.7192

6) Harvey, N. C., D’Angelo, S., Paccou, J., Curtis, E. M., Edwards, M., Raisi-Estabragh, Z., Walker-Bone, K., Petersen, S. E., & Cooper, C. (2018). Calcium and vitamin D supplementation are not associated with risk of incident ischemic cardiac events or death: findings from the UK Biobank Cohort. Journal of Bone and Mineral Research, 33(5), 803–811. https://doi.org/10.1002/jbmr.3375

7) Grajecki, D., Ogica, A., Boenisch, O., Hübener, P., & Kluge, S. (2022). Green tea extract–associated acute liver injury: Case report and review. Clinical Liver Disease, 20(6), 181–187. https://doi.org/10.1002/cld.1254

8) Siddiqui, S., Ahmed, N., Goswami, M., Chakrabarty, A., & Chowdhury, G. (2021). DNA damage by Withanone as a potential cause of liver toxicity observed for herbal products of Withania somnifera (Ashwagandha). Current Research in Toxicology, 2, 72–81. https://doi.org/10.1016/j.crtox.2021.02.002

9) Smirnova, E., Moniruzzaman, M., Chin, S., Sureshbabu, A., Karthikeyan, A., Do, K., & Min, T. (2023). A review of the role of curcumin in metal induced toxicity. Antioxidants, 12(2), 243. https://doi.org/10.3390/antiox12020243