Nowadays, everything seems to have been fortified by the addition of vitamins and minerals in it. You feel good by looking at the labels of your favorite foods that show so many vitamins and nutrients added to them. But keep in mind, too many vitamins and minerals can have adverse effects on your health. There may also be a negative impact on your health when a supplement counteracts with some other medication.

The regulation of dietary supplements is not strict in a manner like other pharmaceutical drugs. The consumer has little knowledge of the ingredients of the supplement he is taking. Also, there is no adequate proof of what the labels of these supplements claim.

Let us have a look at the side effects of some of the commonly used supplements.

Calcium Carbonate

Mostly, people take calcium carbonate supplements for the strength of their bones and teeth. However, they do not know that elevated levels of calcium can cause constipation and intestinal distress. Also, it can cause kidney stones in some cases. Doctors recommend switching to calcium citrate for those individuals who are significantly affected by taking calcium carbonate supplements. NIH advises avoiding calcium intake of more than 2500mg per day for adults aged 19 to 50.

Magnesium Citrate

Magnesium is a vital mineral that is required by our body for the completion of so many tasks. It helps in energy protein synthesis, regulation of blood pressure, constipation, irregular heartbeat, and pregnancy complications. Magnesium doses of less than 350mg are safe for most adults. But, taking an excessive amount of magnesium can have its side effects, and one of them is diarrhea. Intestinal complications can also arise if you keep taking this supplement for a longer time. Severe side effects include low blood pressure, slowed breathing, and coma. Taking magnesium from the regular foods you eat is much better than resorting to magnesium supplements. Foods rich in fiber are a great source of this mineral.

Vitamin D

Vitamin D is responsible for the proper functioning of many organs of our body. Its deficiency can lead to bone problems, immune system retardation, and poor brain performance. But it is a fact that vitamin D is one of the most commonly misused supplements. Individuals start taking a relatively larger amount of this vitamin to get an early cure. Researchers have concluded long term use of vitamin D supplements could result in the formation of kidney stones. These are crystalline minerals and very painful to expel. So, moderation is always required while taking this vitamin.

Vitamin E

Vitamin E helps you in the maintenance of your hair, eyes, hormone balance, skin, cholesterol level, and more. However, its consistent use can cause severe problems for your health. One of the most protruding side effects of vitamin E is the thinning of the blood. The use of vitamin E can more potentially harm you when you are on some other medication. For example, if you are taking a blood-thinning medicine, then this vitamin could considerably augment the process of blood thinning. It is advisable to consult a doctor before the consumption of this vitamin.

Vitamin B Complex

People all over the world widely use Vitamin B-complex supplements. But most of us are unaware that their unwarranted use can have negative effects on our health. Vitamin B-complex is considered helpful in energy production, digestion, and nerves functioning. However, research shows that continuous consumption of this supplement can cause anxiety, restlessness, and worry. It is healthier to find sources of vitamin B in your diet. Always try to overcome the deficiency of this vitamin by taking foods like eggs, cottage cheese, and fish.


Zinc benefits our body in several ways. It supports over 300 enzymatic reactions in the body. The deficiency of zinc slows down the proper functioning of various organs. But at the same time, taking an excessive amount of zinc can have side effects too that include nausea, diarrhea, and cramps.


Protein supplements are consumed mostly by those people who incline towards muscle-building. Protein contains amino acids that are considered the building blocks for muscle growth. Sometimes, the addition of steroids in these supplements is for a boosting effect. The US department of health’s recommended daily intake is 55g for men and 45g for women. The excessive consumption of proteins can have adverse effects on your health. Continuous intake of a higher amount of protein can lead to an increased risk of osteoporosis and kidney problems.

Why do people take supplements?

Individuals take supplements for different purposes. For example, they can use it to gain or lose weight. Many players also use supplements to enhance their performance. In this respect, they even resort to the use of illegal supplements. They are too slick to pass the drug test by using synthetic urine. It resembles real urine in characteristics; synthetic urine kits are also available for its dispensation. Moreover, people use supplements to ward off diseases.

You should always take supplements after consulting your doctor. Your temptation to buy supplements is because of towering claims and robust advertising campaigns by the manufacturers of supplements, but don’t fall prey to their tactics. A doctor can better tell what nutrients you require in maintaining your health.