In the world of health and wellness, supplements often promise quick fixes but unfortunately not all of them are safe or effective. Many can disrupt your body’s natural processes, create imbalances, deplete essential nutrients or even pose long-term risks. As someone who values a holistic, food-first approach, I’ve learned to be skeptical of supplements that are heavily marketed yet fail to support health sustainably. I’ve experimented with dozens of various supplements over the years and I must say, I feel so much more healthy now that I take 2-3 different supplements a week compared to 10 or more. We must remember that the wellness industry is a multi billion dollar industry far exceeding the pharmaceutical industry. Many of the people promoting these products are often profiting off the sales, and unfortunately may take no responsibility or acknowledgment for adverse reactions.
Below are my Top 5 Worst Supplements and why I recommend steering clear of them.
1. Iron Supplements
Iron supplements are often prescribed for iron deficiency anemia, but the issue may not actually be a lack of iron. Research by Morley Robbins has revealed that iron deficiency is often rooted in deficiencies of magnesium (Mg), copper (Cu), or retinol (vitamin A). Supplementing with iron can increase oxidative stress and inflammation in the body, potentially leading to more harm than good.
Why This Matters: Iron overload is a serious risk, as the body has no efficient way to excrete excess iron. This can contribute to chronic inflammation, oxidative damage, and an increased risk of conditions like heart disease and diabetes.
Adverse Reactions Reported:
- Nausea and gastrointestinal distress
- Constipation or diarrhea
- Increased oxidative stress and inflammatory markers
The Better Option: Address chronic stress as well as deficiencies in magnesium, copper, and retinol first. Include foods like beef liver and shellfish in your diet, and work with a practitioner to identify the root cause of low iron levels. Avoid iron fortified foods completely.
2. Fish Oil Capsules
Fish oil has long been marketed as a heart-healthy supplement, but the production process tells a different story. Most fish oils are derived from the scraps of the fishing industry (tails, heads, and skin) and processed under high heat, which can oxidize the oil. Oxidized fish oil is not only less effective but may also be harmful, contributing to inflammation.
Why This Matters:
- Oxidation during production and transportation makes many fish oil supplements rancid before they reach consumers.
- EPA and DHA in fish oil capsules are less bioavailable compared to omega-3s from real seafood.
- Contamination with heavy metals or carcinogens has been reported in low-quality products.
Adverse Reactions Reported:
- Stomach upset and nausea
- Exposure to oxidized fats and toxins
The Better Option: Prioritize whole seafood like sardines, mackerel, oysters or wild-caught salmon. These provide bioavailable omega-3s without the risks of oxidation or contamination. There are however some high quality options for fish oil supplements! If seafood is not a regular in your diet and you think you might benefit from a supplement, this is a great option: Oyster Max and Salmon Oil
3. Vitamin D Supplements
Why This Matters:
- Most practitioners test the inactive form of vitamin D instead of the active form, leading to misdiagnoses.
- Supplementing vitamin D bypasses your body’s natural processes, creating imbalances in minerals.
- Vitamin D is a billion-dollar industry, often prioritizing profits over long-term health.
Adverse Reactions Reported:
- Hypercalcemia (high calcium levels)
- Muscle weakness, fatigue, and nausea
- Constipation
- Increased risk of kidney stones
The Better Option: Obtain vitamin D naturally through sunlight exposure (without sunscreen, glasses or hat) and support your body with a nutrient-dense diet rich in fat-soluble vitamins (A, D, E, K).
4. Detox Kits
Detox and parasite cleansing kits are increasingly popular, but do not come without serious risks. Often they contain toxic substances like zeolite, diatomaceous earth or harsh herbs such as black walnut and wormwood. These substances can poison your system, harm your microbiome, and cause severe adverse effects. If the approach is to ‘kill, kill, kill’ could this not disrupt balance in our system as a whole? I’ve taken numerous detox and parasite cleanses in my life. None of them left me feeling better but in fact worse, many people will tell you the same. We are then told that this feeling worse is part of the ‘healing process’ (or perhaps it’s our bodies natural response to being poisoned.) Do your best to adopt a non toxic lifestyle by avoiding processed food and instead opting for clean high quality ingredients. Wearing natural fibres like cotton, linen and wool. Avoid harsh household chemicals such as cleaning products with colours and fragrance. Keep your windows open, even occasionally during the winter to allow fresh air to enter the home, keep your space clean. Avoid using plastic cutting boards or food containers. The holistic approach would be instead to create a healthy internal environment, to support our bodies detox pathways to detoxify as it naturally knows how.
Why This Matters:
- Parasites are often scapegoated for symptoms that may actually result from nutrient deficiencies, gut imbalances, or other root causes.
- Overuse of toxic detox products can damage the body and fail to address the underlying issue.
Adverse Reactions Reported:
- Severe diarrhea, nausea, and abdominal pain
- Severe mineral deficiencies (how could these products only remove heavy metals but not required minerals?)
- Psychological and digestive disturbances from toxic herbs (e.g., wormwood is a hallucinogen)
- Hospitalizations from use of zeolite and other substances
The Better Option: Our bodies are under enough assault as it is, should we really be putting ourselves through extreme cleanses? Focus on instead restoring your body’s balance through nutrient dense foods like beef liver, wild seafood, raw bee products and quality dairy. A mineral rich diet will support the body in naturally eliminating heavy metals. Copper, in particular, is critical for managing parasite issues. Avoid extreme cleanses and prioritize a balanced, nourishing approach to health. Support detoxification with lymphatic drainage massage, the ‘Big 6 Lymphatic Drainage’ technique, sauna, pure epsom salt baths and exercise.
5. Oregano Oil
Oregano oil is a potent antimicrobial, but its overuse can do more harm than good. While it’s effective at killing bacteria, it’s indiscriminate — meaning it can harm beneficial bacteria in your gut, leading to microbiome imbalances. Some practitioners even recommend excessive doses, which can be dangerous.
Why This Matters:
- Oregano oil is significantly stronger than antibiotics in killing bacteria, but this isn’t always a good thing.
- Overuse can lead to gut dysbiosis, weakening your immune and digestive system.
Adverse Reactions Reported:
- Stomach upset and burning sensation
- Allergic reactions (e.g., skin rashes or respiratory issues)
- Long-term damage to gut microbiome
The Better Option: Use oregano as a whole herb in cooking or as a tea when needed. Consider consuming raw honey-soaked raw garlic as a safe natural anti-viral.
Final Thoughts
Supplements can be helpful when used correctly, but they’re not a substitute for a balanced diet or a healthy lifestyle. Many popular supplements are poorly regulated, heavily processed, and may do more harm than good.
Before adding any supplement to your routine, consider the root causes of your health concerns and consult with a trusted practitioner. Remember: your body thrives on whole, nutrient-dense foods and sustainable lifestyle changes, not quick fixes in a pill or capsule.
The holistic approach is to nourish and support our bodies systems, not deplete and destV