Supplements are widely marketed as a shortcut to better health, but could they actually harm you instead?
According to Nichole, a cancer dietitian and TikTok creator known as @oncology.nutrition.rd, taking high-dose supplements could increase your risk of cancer rather than reduce it.
In a viral TikTok video, Nichole explains the dangers of consuming supplements that far exceed the recommended daily values, and why relying on food for nutrients is a safer and healthier option.
The Problem with High-Dose Supplements
Many people take high-dose supplements in an effort to boost their health or reduce their risk of diseases like cancer. Nichole argues that this is a dangerous misconception.
“Supplements Increase Cancer Risk”
In her video, Nichole states, “A lot of people will take high-dose supplements to try to reduce risk of cancer or improve their health… that is incorrect.”
The issue arises when supplements far exceed the daily recommended value.
For instance, many over-the-counter supplements boast 2,000% to 25,000% of the daily value for vitamins like Vitamin C or Vitamin E.
While these high doses may seem beneficial, they can harm your body in the long run.
The Science Behind the Risk
When consumed in excessive amounts, supplements don’t just “pass through” your body as many people believe.
Your Liver Processes Excess Nutrients
Nichole explains, “You don’t just pee out excess supplements; your body has to process it, specifically your liver.”
The liver works to metabolize these nutrients, but excessive amounts can overwhelm its capacity, leading to free radical formation.
Free Radicals Damage DNA
Free radicals are unstable molecules that can damage and break down cellular DNA. Over time, this damage increases the risk of chronic diseases, including cancer.
Nichole adds, “At high levels, that excess will become a free radical and harm your cells.”
Why Food Is Safer
Nichole emphasizes the importance of getting nutrients from food instead of supplements.
- Whole Foods vs. Supplements: “You are never going to reach those high levels with food,” she says. Even if you eat 25 kiwis, your body won’t absorb vitamins at the dangerous levels seen in supplements.
- Balanced Absorption: Foods provide a natural balance of nutrients that your body can absorb and process safely, without overwhelming your system.
Exceptions and Nuance
While Nichole’s warning applies to most people, there are exceptions. Some individuals, such as those with diagnosed deficiencies or specific health conditions, may require supplements under medical supervision.
One user on social media commented: “The key here is the daily value… especially for pregnant (or in my case TTC) people. There’s more nuance than ‘supplements are harmful.’”
Nichole agrees that supplements prescribed by a doctor are different from over-the-counter mega-doses.
In cases of genuine nutrient deficiencies, supplements can be life-saving, but taking them without guidance can do more harm than good.
Tips for Safe Supplement Use
If you’re considering supplements, keep these tips in mind:
- Consult a Doctor: Only take supplements recommended by a healthcare provider.
- Check Labels: Avoid supplements with excessively high daily values (e.g., 10,000% of the recommended daily intake).
- Prioritize Food: Focus on a nutrient-dense diet that includes fruits, vegetables, whole grains, and lean proteins to meet your micronutrient needs.
- Be Skeptical of Trends: Just because a supplement is trending on social media doesn’t mean it’s safe or effective.
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Supplements are often marketed as a quick fix for health, but excessive use can pose serious risks, including an increased likelihood of cancer.
As Nichole advises, “Eat foods to get your micronutrients unless you have a prescription from your doctor. Food is enough.”
This doesn’t mean supplements are inherently bad – when used responsibly and under medical guidance, they can be beneficial.
However, for the average person, whole foods provide a safer, more effective way to meet nutritional needs.
The next time you reach for a bottle of high-dose supplements, think twice. Your health and your liver – will thank you.