Expert Warns Against Unsupervised Supplement Stacking

Many Americans incorporate nutritional supplements into their daily wellness routines, but an expert warns that consuming more is not always better and can potentially cause harm.

Jim LaValle, a clinical pharmacist and metabolic medicine expert, cautioned that supplements should be taken with consideration for other medications and existing medical conditions. He noted that some individuals take a wide array of supplements, sometimes referred to as "stacking," without proper guidance or testing.

"I've never met a supplement I didn't like under the right circumstances," LaValle stated. "There's some evidence around what it's doing in the body." However, he emphasized that overconsumption can be problematic.

LaValle explained that an individualized approach is crucial, recommending blood tests to identify specific deficiencies before starting supplementation. He highlighted instances where individuals experiencing fatigue might take adaptogen supplements like ashwagandha or rhodiola, when the actual cause could be a simple iron deficiency that a blood test would reveal.

"They’re buying some kind of stimulant adaptogen to try to get their energy up," he said. "That’s pretty basic — you’re low in iron, and you never got a blood test."

After appropriate blood testing, the results can help identify "functional highs and lows" and establish specific health goals, according to LaValle. He added that supplements might be beneficial for specific goals, such as improving performance or reducing injury risk for athletes, but they are not necessarily for constant use.

"If you're somebody who has a goal to get out there and get after it and do a Hyrox or an LT Games or a Tough Mudder, there could be supplements that would help improve your performance [or] reduce your risk of injury," LaValle said. "It doesn't mean you [have to] take them all the time."

He pointed out that widespread marketing, particularly on social media, can lead people to take multiple supplements based on others' experiences rather than personal needs. For example, while zinc is important for immune function, cell growth, and metabolism, excessive intake can lead to digestive issues and copper deficiency, potentially causing anemia and neurological problems.

"So having low zinc is not good, but you can overdo zinc," LaValle said. "You can overdo vitamin A. You can overdo vitamin D easily, and that could be potentially toxic if you're taking too much of it."

Experts advise consulting a doctor or pharmacist before beginning or combining supplements, especially for individuals on prescription medications or with underlying health conditions. Blood testing may also be a necessary step before supplementing certain nutrients.