When it comes to health trends, TikTok is a breeding ground for new ideas, from “hot girl walks” to drinking raw milk. Another popular topic? Supplements and herbs that promise everything from better sleep to weight loss. While these remedies have roots in traditional medicine, they’re not always as safe as they seem—especially when taken in excess.
A new study in JAMA Network Open revealed that some supplements, despite their popularity, may cause liver damage. Let’s dive into the details, unpack the risks, and explore safer alternatives for boosting your health.
The Hidden Risks of Popular Supplements
It’s easy to believe that supplements labeled “natural” are harmless. After all, they’ve been used for centuries, right? The truth is more complicated. Supplements aren’t regulated by the FDA before they hit store shelves, meaning they can slip through the cracks when it comes to safety standards.
Overdosing on certain vitamins or supplements can lead to serious health issues like osteoporosis, nerve damage, and even death, according to the Cleveland Clinic. More concerning, a recent study found that 5% of adults have taken at least one of six specific supplements linked to liver damage.
Which Supplements Are the Culprits?
Here are the six supplements highlighted in the study that could harm your liver:
- Ashwagandha
- Commonly used to support the nervous system, improve sleep, and boost mood and energy.
- Black Cohosh
- Popular for managing menopausal symptoms, pain, and night sweats.
- Garcinia Cambogia
- Often marketed for weight loss, digestive health, and pain relief.
- Green Tea Extract(not green tea itself!)
- Known for its energy-boosting and antioxidant properties, but not without risks.
- Red Yeast Rice
- Used to lower cholesterol and improve digestion.
- Turmeric or Curcumin
- Celebrated for its anti-inflammatory benefits and relief from arthritis and anxiety.
While these supplements are widely available, their potential for liver toxicity is concerning.
Symptoms of Liver Damage: What to Watch For
The liver is a silent workhorse, filtering out toxins and waste from the body. Unfortunately, liver damage often goes unnoticed until it’s severe. Symptoms, if they appear, may include:
- Nausea or lack of appetite
- Pain or discomfort in the upper right abdomen
- Itchy skin
- Dark urine
- Yellowing of the eyes or skin (jaundice)
Even if you’re symptom-free, it doesn’t mean your liver is in the clear.
Safer Alternatives to Risky Supplements
You don’t need to gamble with your liver health to enjoy the benefits these supplements claim to offer. Here are natural alternatives and lifestyle tweaks to consider:
1. For Better Sleep
Instead of Ashwagandha, try:
- A glass of warm milk or a bowl of cherries, which are rich in melatonin.
- Relaxation techniques like deep breathing or meditation.
2. For Menopausal Symptoms
Instead of Black Cohosh, consider:
- Flaxseeds or soy products, which are natural sources of phytoestrogens.
- Regular exercise to reduce hot flashes and mood swings.
3. For Weight Loss
Instead of Garcinia Cambogia, focus on:
- Whole foods like leafy greens, lean protein, and fiber-rich snacks.
- A brisk daily walk to boost metabolism and burn calories.
4. For Energy and Antioxidants
Instead of Green Tea Extract, opt for:
- Plain green tea, which offers similar benefits without the concentrated risks.
- Fruits like berries and oranges for a natural energy kick.
5. For Cholesterol Management
Instead of Red Yeast Rice, try:
- Oats, nuts, and fatty fish like salmon for heart health.
- Cutting back on saturated fats and incorporating regular exercise.
6. For Inflammation Relief
Instead of Turmeric or Curcumin, choose:
- Fresh ginger or foods high in omega-3s like walnuts and flaxseeds.
- Hydrating with herbal teas that soothe the body.
Why Whole Foods Trump Supplements
Here’s the thing: your body is designed to absorb nutrients from real food more effectively than from pills. Whole foods provide a package deal of vitamins, minerals, and fiber that work synergistically. Supplements often lack this balance, making it easy to overdo certain nutrients and stress your liver.
A Word of Caution
If you’re currently taking any of these supplements, don’t panic—but don’t ignore the risks either. Speak to a healthcare provider before making changes. Supplements can interact with medications or pre-existing conditions, so personalized advice is key.
The Bottom Line
Supplements may seem like a quick fix for common health concerns, but they’re not without risks. The next time you’re tempted to grab a bottle of the latest trendy herb, consider reaching for a nutrient-packed food or adopting a healthy habit instead.
Your liver—and the rest of your body—will thank you.
