YOUNGER skin, longer hair, bigger muscles, better joints – there’s a supplement out there to tempt everyone.
But two studies last week raised concern of the hidden ingredients inside our capsules that could be a health hazard.
AlamyMany of us have a stock of supplements we take regularly[/caption]
One study by Cleveland Clinic found niacin, also known as vitamin B3, may be linked with an increased risk of heart disease.
Over-the-counter supplements made with forms of niacin claim to be anti-ageing, improve blood fats, skin health, brain function and more, and it is also added to foods such as cereals.
Meanwhile, a link between high levels of thiamine – a vitamin commonly added to breakfast cereals – was made with cognitive decline, which increases the risk of dementia.
Thiamine is often added to cereals like corn flakes and frosted flakes, as well as bread and baby formulas.
Dr Carol Granger, a registered nutrition practitioner with a degree in biochemistry and a masters in microbiology, warns of many additions to supplements, medications and foods that people have no clue could be causing side effects.
For example, carrageenan may affect blood sugar levels – not ideal for those with diabetes. It’s an additive that can be used to stabilise foods like ice cream, chocolate or plant-based milk.
Dr Granger tells Sun Health: “There are a lot of nasties that should be avoided because of what they can do to you.
“I always say it’s a similar ethos to ultra-processed foods when it comes to rules about ingredients – if there are more than five listed and if you don’t know what they are, then it’s probably best you don’t buy that supplement.”
Ultra-processed foods are mostly understood to people as ‘junk food’ – far from the perception of supplements, which can contain the same additives, stabilisers, E-numbers and more.
Dr Granger says: “Ingredients like talc, E numbers, and gelatin are all used as bulking agents or as colourings and they can have serious long-term health impacts like heartburn, dizziness, fainting and severe allergic reactions.
“I’m especially concerned about some ingredients upsetting the gut and the balance of gut bacteria because we know how this microbiome is vital for health.
“People think supplements are healthy, and while some can be, some can be as detrimental to health as ultra-processed foods when taken regularly in large amounts.”
Looking at the ‘ingredients’ lists of very common vitamins, you’ll be surprised just how often you come across these extra ingredients.
The supplement industry in the UK is worth a whopping £568 million, with hundreds of thousands on offer for various ailments.
But the Viridian Dejunk your Life Report 2024, compiled by the supplement company Viridian, highlighted dozens of questionable ingredients in mass-made supplements that can cause reactions.
“That said, supplements can be beneficial if you know what to buy,” says Dr Granger, who helped write the report.
“It’s easy to read the nutritional information but people need to read the ingredients as well.”
Health hazards
Dr Granger revealed some of the key issues that supplements and their chemicals could contribute towards.
“There are long-term health impacts to taking bad supplements for a prolonged period of time,” she warns.
Abdominal and digestive issues
Changes in gut bacteria can happen over time with some of these ingredients.
If you’re experiencing any kind of abdominal discomfort – from bloating to diarrhoea – you may want to have a look at the back of the box for ingredients such as those described below.
Artificial colours can exacerbate asthma in those with the condition.
Dr Granger
Croscarmellose sodium may swell like a sponge and potentially cause intestinal blockages, while disodium phosphate may cause digestive problems including bloating and abdominal pain.
Guar gum swells when it’s ingested, which may cause obstructions in the oesophagus and small intestine, and can contribute to bloating and cramping.
Xanthan gum is linked with digestive problems including more frequent bowel movements. It’s an additive popular in gluten-free baking, but in quantities contained in food, it should not lead to side-effects.
Gelatin, also used in the kitchen, can cause bloating, heartburn, and allergic reactions.
Polydextrose may lead to gas, stomach bloating and abdominal pain and large quantities act as a laxative.
Skin problems
Burning, stinging, rashes and irritation – you’ll want to watch out for some of the ingredients below if you’re experiencing skin problems with your pills.
Dr Granger says glyceryl dibehenate, polyvinyl-pyrrolidone and lanolin may all cause such issues.
She adds: “Methacrylic acid copolymer is a highly reactive chemical which can irritate or burn the skin and eyes and could also cause kidney damage.”
Potassium sorbate, sodium and stearyl fumarate may all irritate the eyes and skin, she warns.
And people on antibiotics and blood thinners may also want to be wary that sodium interacts with such medications.
Allergies
People with allergies may want to check their daily supplements are not worsening their condition.
Dr Grangers says artificial colours may be added to mass market supplements, which may “exacerbate asthma in those with the condition”.
“They also worsen allergies and may be linked to hyperactivity in some children.”
All food additives, including artificial colours, have an E number, which means they’ve passed safety tests and are approved for use in the EU.
But six numbers – according to research funded by the Food Standards Agency – are linked with hyperactivity in kids; E102, E104, E110, E122, E124 and E129.
“Carmine [derived from an insect, cochineal] has been found to cause severe allergic reactions, even in small doses like those found in supplements, causing face swelling, rashes and wheezing,” says Dr Granger.
Vegans would also want to avoid it.
Dizziness and fainting
You wouldn’t choose to eat talc. But it is “used in supplements as both an anti-caking agent and something that makes tablets white,” claims Dr Granger.
“But it’s not something humans should be ingesting in any amount,” she warned.
“It can cause a fever and less common side effects include dizziness, chest pain, fainting.”
Supplements may also become harmful if they are taken with medications that they interact negatively with.
For example, vitamin K, which the body needs in order to clot, can reduce the effectiveness of blood thinners, taken by people at risk of blood clots.
The NHS generally warns not to take more than 1mg of vitamin K per day to avoid harms.
The nasty ingredients hiding in supplements
Supplements can help us reach vitamin and mineral recommendations.
But Dr Carol Granger, a registered nutrition practitioner with a degree in biochemistry and a masters in microbiology, warns of many additions to supplements, medications and foods that could cause side effects, and suggests doing your research before buying commerical pills.
She tells Sun Health: “Ingredients like talc, E numbers, and gelatin are all used as bulking agents or as colourings and they can have serious long-term health impacts like heartburn, dizziness, fainting and severe allergic reactions.”
Here are the worst culprits:
Magnesium stearate
Unlike the name suggests, this ingredient contains no magnesium (which may help with sleep, anxiety and bone health).
Dr Granger says: “This is used as a lubricant – it prevents ingredients sticking together and means the machines that make the tablets don’t block.”
But she warns that “high amounts can cause a laxative effect and it can cause inflammation too, especially in those who are sensitive to allergies”.
It’s unlikely the small amount found in supplements is enough to do harm, but it may be worth reconsidering if you have been taking it for a long time.
Ascorbyl Palmitate
Ascorbyl palmitate is a form of vitamin C made by combining ascorbic and palmitic acids.
It’s considered safe in the amounts that are used when added to skincare.
Dr Granger says: “This is used as an antioxidant food additive and preservative meaning things with it in can have a longer use by date.”
But she claims “excess amounts can cause nausea, diarrhoea, and vomiting”.
Aspartame
You’ll may be familiar with aspartame, which is a sugar-alternative often used in things like soft drinks, sweetened diet products or other ‘low/no sugar’ foods.
Dr Granger says: “This is a sweetener a lot of people have heard of.
“It’s a flavour enhancer but because it’s an artificial sweetener, it has been linked to weight gain.”
Studies have found both that sweeteners like aspartame help people lose weight, but also gain weight by potentially increasing appetite.
Several studies have linked high intakes to more serious health problems such as cardiovascular disease, cancer, and dementia but there has been much debate about the results.
But Dr Granger claims: “It can affect metabolism so if you see it on any ingredient list, my advice would be to give it a wide berth.”
Carrageenans
Carrageenan is an ingredient that has long had concern surrounding it.
Products with it may be labelled as ‘natural’ because it is derived from seaweed, therefore it is also found in some plant-based/vegan foods.
But Dr Granger says: “The processing used to make some types of carrageenan makes it into something you definitely don’t want to consume.
“They’re widely used as gelling agent and thickener. They can be used to prevent powder clumping so may be in powder supplements you add to smoothies.
“But some cause inflammation, are really bad for digestive health and have been linked to ulcers too.
“Some can also destabilise blood sugar and cause problems with blood sugar balance.”
Calcium Phosphate
Calcium phosphate is a mineral (calcium and phosphate) which are essential for bone, muscle, blood and nerve health.
Some may benefit from additional calcium, such as menopausal women with weakening bones.
But calcium phosphate is also used as an additive to products, from supplements to toothpaste and fertilizers.
Dr Granger says: “This is used to bulk out and buffer ingredients like vitamin C.
“Side effects can include kidney problems, loss of appetite and weakness.”