Whatever health issue you’re tackling, or if you just want to stay healthy, you’re probably bombarded with recommendations from well-intentioned natural health researchers on various supplements and herbal remedies that will help you.
Unfortunately, for several reasons I’ll discuss in today’s feature article, many of those supplements and vitamins (even some vitamin C pills) can cause more harm than good and can even make you sick.
This is an important issue so please read on and make your comments below.
Thousands, if not millions of studies throughout the years have isolated various types of nutrition, herbs and vitamins that can drastically improve health and often cure diseases better than prescribed medications.
This research is often based on studying a huge database of nutritional consumption among certain group of people and then comparing the frequency of diseases in this and other groups that do not consume the same nutrients.
For example, a research study may go over various studies from 25 countries and compare people who consume a big amount of vitamin C to those who do not and find out that those who consume a high level of vitamin C have lower rate of high blood pressure.
After reading about this study, you may grab a bottle of extra strong vitamin C in your local supermarket as you shop for tonight’s dinner. But after consuming 500 mg of vitamin C supplement for a couple of weeks you maybe disappointed to find out your blood pressure didn’t go down.
WHY?
Well, there are three main reasons…
1) Most cheaper supplements sold in supermarkets and discount stores are less than useless. They’re produced using synthetic materials and most of the pill is nothing but filler that does not release the vitamin in the first place. So even if you’ve the vitamin C (or whatever nutrition you bought) in the pill, it will go in one end and out the other undigested.
Many of those cheap supplements are also loaded with unsafe chemicals that will harm you in the long haul.
So if you’re going to buy a supplement, spend a little more in your local health food store on a high quality supplement that your body will soak up. Don’t hesitate to ask for advice as people working in these stores are often walking libraries of natural health.
2) The second reason you’re not benefiting from your supplements is that oftentimes you don’t get the same benefits from supplements as you would from a higher quality diet. An average orange includes about 70 mg of vitamin C. But I guarantee this 70 mg is more valuable than any 500mg supplement taken in pill form. Often there are other nutrition in the fruits and vegetables that enhance the absorption of the nutrition you’re after. You don’t get this benefit from pills.
Side note: If you really want to load up on vitamin C, get a handful of the Chinese Jujube fruit. It’s not very common but some health food stores or Asian supermarkets will have it. About 100 grams of Jujube includes whopping 500mg of vitamin C.
As far as antioxidants go, the same can be said there as well. Even though they have been shown to fight pretty much any disease (including arthritis, diabetes, cancer and heart disease) repeated studies have shown that supplements focused on antioxidant ingredients such as vitamin E are pretty much useless. You must get the antioxidant from your diet, not pills.
Which leads us to the third reason…
3) The third reason you’ll not necessarily benefit from even the best supplements comes to our human nature. Very often, we like to cut corners. And if we’re taking supplements, we think that’s enough- so we don’t look after our diets. Often we are not even conscious of this tendency but it has been well recorded in research.
So if you take supplements, use them more as a backup parachute than the main source of nutrition.
I took vitamin C as an example in this article because we all know how beneficial it is for us and you need really big doze to take too much of it (2000-4000mg daily). The advice I’ve given is just as valid and even more applicable for other types of supplements and herbs.
Actually, when dealing with herbs, you should apply extra caution and preferably consult a doctor focused on natural methods, herbalist or other expert since many herbs can cause side effects and often interfere negatively with each other, just like prescribed medications.
This is not to say you should not use herbs and supplements. In fact, I personally use a handful of natural supplements every day. Just make sure they’re of good quality and only used as safety-net, not as a main source of nutrition.
The best method to tackle your health issue is applying holistic lifestyle approach. You can find safe, effective natural guides on most issues you are interested in on the right hand side of this page.
But first, please let us know what you think and leave your comment below.
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I agree. let food be your medicine and medicine your food, although I do supplement quite heavily due to our food source. vitamin e should say "natural" on the label and no more than 400 iu's daily. I use vitamin c in ester form. I love your website. thank you
I found the article very good. I feel very much benefited with it.
K D Mathai.
Hello blue heron health,
Thank you for your repeated e.mails. I am one of those who take a lot of vitamin pills.
2000 per day of vitC.
All the vits B.
Iron
cod liver oi capsules.
Devils Claw
Antioxidants
selenium
cinnamon
AND I have been prescribed vitamin B12 injections by the doctor.
I have in the past 3 months had 3 T.I.A.'s.
Never had a cold for YEARS or anything else,,,,(I think due to the vitC).
but now your news today, 21.Feb 2012 has got me worried.But thank you anyway.
Incidentally I am 72.
Alexa Pope
I do not understand the paragraph quoted below, it is grammatically incorrect, making to sense…here is the paragraph I am referring to from the article : "I took vitamin C as an example in this article because we all know how beneficial it is for us and you need really big doze to take too much of it (2000-4000mg daily)……." The question I have: is taking 2000-4000 mg of C good or bad? I do have high blood pressure, and if I thought this therapy valuable to increase my vitamin C intake, I would increase my daily intake. I eat very well, however I also use supplements, and have done so for many years, as another source of attempting to care and forty my health and well being, I am 70 years old and in very good health…so if you would not mind clearing up the information I have quoted, this would not only be helpful to me but to all your readers as well. Please note, that I avidly read and enjoy all the information I receive from your website.
Thank you, Richard Sias.
I do not understand the paragraph quoted below, it is grammatically incorrect, making to sense…here is the paragraph I am referring to from the article : “I took vitamin C as an example in this article because we all know how beneficial it is for us and you need really big doze to take too much of it (2000-4000mg daily)…….” The question I have: is taking 2000-4000 mg of C good or bad? I do have high blood pressure, and if I thought this therapy valuable to increase my vitamin C intake, I would increase my daily intake. I eat very well, however I also use supplements, and have done so for many years, as another source of attempting to care and forty my health and well being, I am 70 years old and in very good health…so if you would not mind clearing up the information I have quoted, this would not only be helpful to me but to all your readers as well. Please note, that I avidly read and enjoy all the information I receive from your website.
Thank you, Richard Sias.
Good to know. I am all for the herbal alternative. I take Red Yeast Rice for my cholesterol to avoid the effects of the regular statins and find it very effective but I am now learning that the side effects could be pretty much the same compared to the statins.
this is v true and excellent advice. I have tried different multivitamins and often found one better than the other – even gotten sick from one or two of them. It is also important to read the contents in the vitamins. Of course natural is the best.
Thank for this write up, it is very informative. Some two years ago I bought some of this supplements, after a perod of time I just got tired of them and I have not touched any of them since then because I cannot see the benefits of using them. Like you said it is better to get the nutrients from the right source. Thank you once again.
I take a ton of stuff from Swanson’s. I am wondering if the quality of their products are good or not…How am I supposed to know? There must be some way to find out…There is not any alternative doctors in my area that I know of. It can be a real pain trying to keep healthy
Deo gracias,my vitamins and minerals come naturally from tropical fruits as my daily nutritions sources in Indonesia as very rich country,regards.
Hi Shelly, thanks for the warning about poor quality supplements.
I believe that a healthy balanced diet is the bedrock for health and wellbeing but I also take supplements as a daily backup:Omega 3 1000mg (joints),Zinc 15mg(gen. health),Vitamin D 400iu(sunshine) and Magnesium 100mg (every 2 days for gen.health)- all from Simply Supplements.co.uk Any comments?
Main diet: Home made muesli of Oats/wheat/nuts/dried fruits(diced) and 4 whole fruits with Alpro soya milk for breakfast(big bowl!) and plenty of veg/salads in remaining meals. Decaf tea (but not enough water!) some alchohol, choc & treats in moderation. Excersise:walking & cycling x3pwk+
Christian’s course for high BP is the clincher! I am now achieving regular “focussed breaks” of 120/80 for the first time in years!(Previous 140/85-90 typical). Keep up all the great work.
God save us.
I am diabetic and cannot take Viagra or related medicine foe ED. Is there any spray recomended for ED please .
I WAS TOLD TO BUY ABSORBIC ACID TABLETS FROM THE CHEMIST AS THIS IS THE RAW FORM OFF VITAMIN C AND MORE ABSORBENT. AND I SHOULD TART BY TAKING ONE 500MG TABLET A DAY AND INCREASE THE DOSE EACH DAY BY 500MG TILL IT GIVE ME LOOSE STOOLS. AND THEN CUT BACK BY 500MG TO RE SOLID MY STOOLS AND THIS WOULD BE THE AMOUNT OF VITAMIN C MY BODY COULD TOLERATE EACH DAY
When I met my new Cardiologisyt, she blatantly told me that “you do not put people on medicine and tell them do not eat any grren food.” She said, “food is medicine. So, eat as much grrens as you desire and we will see how we can supplement prescriptions to make your blood thin to avoid any stroke. Food is really medicine. I totally agree that it does,’t matter how many supplments you take and how expensive they are. The main thing is to eat healthyly. Peiople are greedy. They want to eat junk all day and then take expensive supplements and expect to be miraculously healed and healthy. The last time I checked, nothing in good health came easy. You have to sacreifice, eat well, abolish greed and take your health seriously. I love naturasl healing. I hate drugs. Keep telling us the good news. We love it!!!!
I’m a natural health practitioner and I have to say that you can’t get all your nutrients from food alone.Supplementation is crucial today more than ever because our food’s nutritional value is a fraction of what it used to be so organic is the way to go.You should take a multivitamin that is whole food based as a start.
Thanks again! I keep informed on new research and find so much good product, well presented, on the Dr. Oz show on TV. He is remarkable.
Rose in British Columbia
I AGREE WITH THE ARTICLE AND I AM EATING MORE ORGANIC FRUITS AND VEGGIES.
Curtis Bostic recommends taking a whole food based multivitamin. Does anyone have any good recommendations for a whole food multivitamin?
I have wondered about vitamin supliments as my vitamin B made me feel quite sick so I ceased taking it. I don’t take vitamin C now as I eat lots of fruit. At one stage I did take vitamen C in powder form and found it seemed to work well. One good way to take vitamen C is by drinking pure organic Cranberry juice. It can be drunk like cordial as it is too strong to drink straight.
dear sir good morning………………………………………..
I am a strong believer in good quality supplements. These supplements are just that, in addition to a good diet, and not to replace good diet. We are ingesting supplements and if they are not bioavailable, then why would we purchase them. There are other places to save, where it doesn't do any harm.
I was relieved to hear you recommending common sense diet changes and general supplement info. It’s disheartening to be taking a supplement to improve your health, only to be told that it’s junk and to buy whatever supplement that company is selling. It makes it difficult to trust the company (maybe they just want you to buy THEIR version of whatever it is, and are willing to scare you into doing that) and begin to wonder if any supplement will help.
HI SHELLY,
I am happy with advise u give us but I prefer to eat natural supplements and my diabetic status has reduced remarkably. But I still woner why our governments let supplements that are not good quality to circulate without finding measures of testing them.In Africa we dont really have good quality and quality as u know is very expensive and not all can afford. Thanks
SUE
The article is educative, i found it interresting.Please what do you have to say about taking Green world products? how safe are there products?
I remember a friend saying to me that Orange juice is best drunk inside 10 minutes of making it. I assume that is because the vitamin C degrades after that. Which means taking commercial OJ is not beneficial for Vitamin C. It gives a quick sugar hit, faster than eating an orange itself.
It's good to see a realistic guide to supplements. A holistic approach to living is a good idea, but all to often not very easy to follow. Store shelves are packed with crap that shouldn't be eaten by anyone, yet are often presented in such a way as to make you believe it is good for you.
You're making the mistake of diminishing the tremendous benefits one can experience with the proper use of dietary supplements.
You said, "Even though they have been shown to fight pretty much any disease (including arthritis, diabetes, cancer and heart disease) repeated studies have shown that supplements focused on antioxidant ingredients such as vitamin E are pretty much useless. You must get the antioxidant from your diet, not pills."
You must not have read the "Gold-Standard" randomized, double-blind, placebo-controlled study that showed that 400 IU of vitamin E reduced PMS in all 15 categories by 27 to 42%. [London RS and associates. Efficacy of alpha-tocopherol in the treatment of the premenstrual syndrome. Journal of Reproductive Medicine 1987 Jun;32(6):400-4.]
(400 IU is very difficult to get from eating food, unless you're eating nuts like a chipmunk.)…or the randomized, double-blind, placebo-controlled study, that was published in the Journal of the American Medical Association (JAMA) that showed that seniors taking a relatively low dose (200 IU) of vitamin E experienced a 20% reduction in upper respiratory infections.
You're doing good work. I agree with what you said about mass market vitamins containing artificial, non-nutritive ingredients, many of which actually are carcinogenic. See: http://wehonews.com/z/wehonews/archive/page.php?articleID=4814
But I suggest you be more circumspect.
And if you ever have any questions, I'm always happy to help people get more understanding of progressive nutrition.
Michael Mooney
http://www.michaelmooney.net
Don't worry. You're doing a good job!
More people should read and pay attention to this article. We need to be careful about what we ingest.
Why are you taking iron? All the info that I have seen says that
Iron should not be taken unless there is an anemic diagnosis.
Felicia Abosede Peter-Thomas Amen!
I started eating whole organic vegetables 10 months ago and lost 55 pounds with improved
energy and wellness. I am 70 years young. I drink reverse osmosis water. I got this from
reading the Holy Bible in Daniel Chapter One. Blessings to you.
Hi Chris
The following companies make good whole food multivitamins, New Chapter, Garden of Life and Mega Food.
The use of natural supplements can not be compared with artificial, chemical loaded supplements. Your research work is very interesting and very educative.
Good article. I agree with you about herbal products. At one health shop the lady advised me that Devil’s Claw was a good herbal product to take for high blood pressure. After the second dose I had vertigo and nausea second to none and felt as if the world had come off it’s axis and turned upside down!!
When I had recovered I took it back and because they are actually a very good shop with excellent products they gave me something else to the equivilant. The problem was probably with me. But it does prove we need to check very carefully, and I certainly won’t be doing that again (o:
Toni
Thanks for this. I'd be more comfortable "like"ing it if the grammar was up to par, but you've done a great summary here regarding the challenges of supplementation, and the benefits of really healthy food. Just covering 3/4 of every plate you eat with fresh, organic vegetables and fruits can make all the difference, for the many in our culture who are literally starving for nutrients.
i appreciate and read carefully every article you sent me
Lee Schaeffer Hello Lee, iron is the number one nutrient deficiency in the USA. Iron deficiency in old age is associated with more death from heart attacks (Sempos, NEJM 1985), immune deficiency, hair loss, bone loss, low energy and more. There are some "experts" who promote the nonsense that men and postmenopausal women should avoid iron in supplements, like Dr. Mercola and Andrew Weil, who are sometime NOT accurate in what they say about nutritional science. But the only way you will know if you should or should not take iron is to ask your doctor for a $40 test (unless insurance pays for it) called "ferritin" which will tell you how much iron your body is storing. When I was experiencing hair loss a few years ago, a brilliant doctor told me that ferritin was the first thing he looked at when hair loss happened. A blood test showed that my ferritin was at the bottom of the normal scale, 27 ng, where the doctor said it should be at least 40 ng but 70 was better. Taking extra iron my ferritin increased over about six months and my hair looked thicker as it got to 57 ng. Of course, you don't want it to be too high but it's best to check ferritin because each person is different. No one-size-fits-all that says men shouldn't take iron is true.