Many people turn to supplements to boost their health, but there are some common mistakes that can reduce their effectiveness—or worse, cause harm. Let’s dive into 11 of the most frequent mistakes made when taking supplements and how to avoid them to make sure you’re getting the most out of your regimen.
Mistake #1: Believing Diet Alone Provides Everything You Need
It’s a common misconception that you can get all your necessary nutrients from a well-rounded diet. While that’s true for some nutrients, others, like vitamin D, are notoriously difficult to obtain from food alone. In fact, it’s almost impossible to get enough vitamin D without supplementation, unless you spend ample time in direct sunlight.
Mistake #2: Not Timing Your Supplements Correctly
Timing plays a key role in supplement effectiveness. I prefer taking most of my supplements in the morning. Why? Because I want the energy-boosting nutrients available when I need them most—early in the day. For example, when I switched my intermittent fasting to have breakfast and a late lunch, skipping dinner, my energy levels increased throughout the day. Experimenting with the timing of certain supplements, like vitamin D, can also make a difference; some people find they sleep better when taking it at night.
Mistake #3: Taking Too Many Supplements at Once
Swallowing a handful of supplements all at once can be overwhelming for your body—and even dangerous. Years ago, I made the mistake of swallowing a pile of beet root supplements with 12 ounces of olive oil during a cleanse. The result? Severe chest pain and fear I might be having a heart attack. Lesson learned: take supplements with water and in smaller doses to avoid any mishaps.
Mistake #4: Introducing Too Many Supplements at Once
If you’re trying to solve a health issue, adding too many supplements at once can make it impossible to tell which one is actually working. Start slow. Introduce one supplement at a time, monitor the results, and make adjustments as needed. This way, you’ll know exactly what’s making the difference.
Mistake #5: Relying on Supplements Without Improving Your Diet
Supplements are not magic pills. They won’t work if your diet is unhealthy. I’ve been there—I was exhausted despite taking various supplements because my diet was high in carbs but low in protein. It wasn’t until I increased my protein intake that my energy levels improved. Always remember that supplements work best in conjunction with a nutritious diet.
Mistake #6: Opting for the Cheapest Supplements
Cheap supplements are often made with low-quality ingredients that your body can’t fully absorb. Many of the popular one-a-day vitamins use fillers like calcium carbonate, which is essentially cement, and synthetic versions of vitamins that may not provide the same benefits as their natural counterparts. For example, synthetic beta-carotene has been linked to an increased risk of cancer, unlike natural antioxidants found in foods.
Mistake #7: Ignoring Drug and Supplement Interactions
Be cautious when combining supplements with prescription medications. For example, if you’re on blood pressure medication and start taking a supplement that also lowers blood pressure, you could end up with dangerously low levels. Always consult with your doctor before introducing new supplements, especially if you’re on medication. In some cases, supplements like berberine, which mimics the effects of diabetes medication, could allow you to reduce your prescription doses under your doctor’s guidance.
Mistake #8: Overlooking Mineral Pairings
Certain vitamins and minerals need to work together to be effective. High doses of vitamin D, for instance, require magnesium for proper absorption. Similarly, taking too much zinc over an extended period can lead to a copper deficiency. Be mindful of these pairings to avoid creating imbalances in your system. It’s better to take minerals in a balanced complex rather than in isolation.
Mistake #9: Trusting Unqualified Advice
Not everyone who gives advice on supplements is qualified to do so. Many people have only surface-level knowledge of nutrition and chemistry, which they picked up through memorization rather than true understanding. Seek advice from those who have deep, hands-on experience in the field. You wouldn’t take marriage advice from someone who’s never been married—apply the same logic to your health decisions.
Mistake #10: Not Taking High Enough Doses for a Therapeutic Effect
People often don’t take high enough doses of supplements to achieve a therapeutic effect. There are two reasons to take supplements: to compensate for what you’re missing in your diet, and to create a therapeutic effect. For example, if you have a genetic weakness that makes it difficult to absorb vitamin D, you might need to take more than the average recommended dose. Similarly, many people don’t get enough vitamin B1 because the RDAs are set too low for some individuals.
Mistake #11: Failing to Take High-Quality Probiotics with Antibiotics
If you’re taking antibiotics, you should also be taking a probiotic. Antibiotics kill both bad and good bacteria in your gut, which can lead to digestive problems and a weakened immune system. Probiotics help restore the balance of good bacteria, so you don’t suffer long-term consequences from antibiotic use. Similarly, if you’re on medications that affect your liver, like Tylenol, herbal supplements like milk thistle can help minimize liver damage.
By avoiding these 11 common mistakes, you can make sure that your supplements actually benefit your health. Remember, supplements are a tool to complement your diet and lifestyle, not a replacement. Focus on quality, proper timing, and working with your body’s natural processes for the best results.
