Exposed : The Hidden Dangers of Daily Supplements No One Talks About!

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From weekly Vitamin D sachets stirred into water to fish oil capsules stacked beside the pressure cooker, supplements have quietly slipped into daily life across Indian households. Whether it's ashwagandha for stress, calcium for aching joints, or B12 for that midweek slump, these pills and powders are often picked up on a chemist's recommendation or passed around in family WhatsApp groups. They're seen as harmless, even helpful - but taken without medical advice, they might do more harm than good.

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So before you reach for that magnesium powder or ashwagandha tablet, it's worth asking: do you really know what it's doing to your body?

What Are Dietary Supplements, And Why Are We Taking So Many?

Supplements include a wide range of over-the-counter products: vitamins such as C and D, minerals like iron and calcium, herbal ingredients including ashwagandha and turmeric, and live bacteria such as probiotics. These are sold in various forms from chewy gummies and protein powders to time-release capsules and are often positioned as an easy fix for nutrient gaps or lifestyle-related stress.

They're frequently used by people with restricted diets, digestive disorders, or those managing specific conditions like osteoporosis or anaemia. For example, folic acid is recommended during pregnancy to reduce the risk of neural tube defects, and omega-3 fatty acids are used to support heart health.

The Trouble With 'Natural'

There's a widespread assumption that because something is derived from plants or labelled 'natural', it's inherently safe. But natural doesn't mean risk-free.

Take ashwagandha, a herb used in Ayurvedic medicine and marketed today for reducing stress and aiding sleep. While some small studies suggest it may help with generalised anxiety or mild insomnia, its impact on thyroid function and liver health raises red flags. High doses have been linked to nausea, diarrhoea, and in rare cases, severe liver injury.

Dr Kunal Sood, a consultant in anaesthesiology and interventional pain medicine, recently spoke out about this very issue. On 28 May, he posted a detailed caution on Instagram about the risks of common supplements when taken in excess or without medical advice.

Too Much Of A Good Thing

The body doesn't always welcome the extras. Magnesium, often taken for muscle cramps or sleep issues, can cause diarrhoea and muscle weakness in high doses. Turmeric may thin the blood and irritate the stomach lining. Fish oil can lead to acid reflux and raise blood sugar levels in some people. Even vitamin D-essential for bone health can, in excess, contribute to kidney stones.

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And supplements can interfere with prescription medication. For instance, ashwagandha may amplify the effects of sedatives or interfere with immunosuppressants. Turmeric can interact with blood thinners. This creates a minefield for anyone already managing a medical condition.

The Hidden Layer : Food + Supplements = Overload

Many people forget they're already getting nutrients through diet-sometimes more than they realise. For example, someone taking a multivitamin, a turmeric capsule, and drinking golden milk daily might unknowingly triple their curcumin intake, increasing the risk of bleeding or digestive irritation.

"Just like with medications, supplements carry a risk of side effects," says Dr Sood. "That risk increases when people take more than the recommended dose or combine them with nutrient-rich foods. It becomes difficult to track how much you're actually consuming."

What Should You Do Instead?

Start with a simple rule: don't self-prescribe. Whether you're reaching for iron to fight fatigue or a probiotic for bloating, check in with your GP or a registered dietitian first. They'll consider your existing health conditions, medications, and blood work before recommending anything.

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Timing and dosage matter. Some supplements need to be taken with food for absorption; others might require splitting into smaller doses throughout the day. And some like ashwagandha should be entirely avoided by people with thyroid or autoimmune conditions.

A Smarter Way To Supplement

Dietary supplements can be helpful. Calcium supports bone strength, folate is crucial in pregnancy, and iron can correct anaemia. But they're tools not shortcuts.

Taking the time to evaluate what your body needs, based on medical advice and lab data, is far more effective than chasing trends. Your well-being deserves precision not guesswork.

Not All Health Comes In A Bottle

Supplements can support a healthy lifestyle, but they can't replace one. Dr Kunal Sood's expert insights cut through the marketing and remind us that smart supplementation is about balance, not abundance.

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So before you start any new pill, powder, or potion-pause. Speak to someone who knows your body as well as you do. Because when it comes to your health, guesswork is never good enough.