When Wellness Turns Risky: Avoiding Supplement Toxicity

Everywhere you look, there are posts and ads advertising the healing power of this, that, and the other natural supplement. Take this one herb to protect yourself from disease... Pop this one pill to make your symptoms go away... This vitamin will solve all your problems...

It's so tempting to spend money on the promise of an easy fix. We get it - but as experienced nutrition specialists, we KNOW there's no magic pill. Lasting wellness is always the result of personalized healthy nutrition and lifestyle habits.

Don't get us wrong - we're not saying natural supplements are a waste of your hard-earned cash. They are medicine, and can help play an important role in prevention and healing. But, rather than using them as a substitute for a healthy lifestyle, start getting better by first optimizing your diet ➡➡➡ then add supplements as needed - all while using a very healthy dose of common sense.

So let's get down to common sense.

Natural supplements - including teas, vitamins, minerals, and plant-based extracts - are often seen as gentle and risk-free because they come from nature . But “natural” doesn’t automatically mean “safe.” When used properly, these products can support your health. When misused, they can cause harm - even serious toxicity.

Fun Fact: Did you know that herbal and caffeinated teas are technically medicines and drugs in disguise? Yep - those soothing brews aren’t just cozy drinks. Many herbs (like chamomile, peppermint, or valerian) have real pharmacological effects on your nervous system, digestion, or hormones. And caffeine? It’s a bona fide stimulant drug. So while a daily cup or two might be beneficial, guzzling teas all day long can lead to unintended side effects. These brews are best enjoyed with intention - not on autopilot!

In this post, we’ll explore how to use natural supplements wisely, and what red flags to watch for when it comes to safety.

Safe Use of Natural Supplements and Herbal Teas

Use Based on Evidence and Need: Choose supplements and teas that have known benefits for your specific health goal. For example, magnesium for stress and muscle cramps, or chamomile tea to support sleep and digestion.

Follow Recommended Doses: With supplements, stick to label instructions or your healthcare provider’s advice. With herbal teas, limit consumption - many herbs are safe in moderation but can become toxic in large or repeated doses. For example, licorice root tea can raise blood pressure if consumed daily in large amounts.

Know the Source and Quality: Choose trusted brands that test their products for purity and potency. This applies to both supplements and teas. Some lower-quality herbal teas, for example, may be contaminated with pesticides, heavy metals, or unlisted ingredients.

Check for Interactions: Many natural products can interact with medications. St. John’s Wort, for instance, can interfere with antidepressants, birth control, and blood thinners. Even common teas like green tea can affect iron absorption or interact with blood pressure medications.

Use as a Complement, Not a Cure: Natural remedies are meant to support, not replace, good nutrition, sleep, movement, and medical care. They should not be your only line of defence for chronic conditions.

Unsafe Use and the Dangers of Toxicity

Overconsumption or Megadosing: Taking high doses of fat-soluble vitamins (like A, D, E, K) or minerals (like iron or selenium) can be toxic. Similarly, overuse of certain herbal teas- like comfrey, which contains liver-damaging alkaloids - can lead to serious harm.

Mixing Multiple Products Without Oversight: You may unintentionally take too much of one nutrient if you’re combining several products. For example, combining a multivitamin, an immune booster, and a calming tea might overload you with zinc, magnesium, or sedative herbs.

Daily Use of Medicinal Teas Without Breaks: Herbs like valerian, licorice, or senna should not be consumed daily for long periods. They are considered medicinal herbs and can cause electrolyte imbalances, hormone disruption, or dependency if misused.

Using Unknown or Unregulated Products: Social media trends and imported supplements/teas can promote exotic-sounding ingredients that lack safety testing. Some may contain unlisted pharmaceuticals, stimulants, or toxins.

Understanding Herbal and Supplement Toxicity

Toxicity from natural products can happen slowly and subtly, or it can strike quickly depending on the dose. Examples include:

➡ Liver damage from kava, comfrey, or excessive green tea extract.

➡ Hormonal issues from regular licorice or ginseng use.

➡ Kidney damage from high-dose vitamin D or certain Ayurvedic herbs containing heavy metals.

➡ Neurological effects from improperly dosed nootropic herbs.

Signs of toxicity may include:

➡ Digestive upset

➡ Fatigue or confusion

➡ Mood changes

➡ Skin rashes

➡ Irregular heartbeat

➡ Liver or kidney test abnormalities

Smart Strategies for Safe Use

To protect yourself and get the most from natural remedies:

1️⃣ Start low and go slow when trying a new supplement or tea.

2️⃣ Cycle your use of medicinal herbs - use for a few weeks, then take a break.

3️⃣ Track how you feel, and stop anything that causes new or worsening symptoms.

4️⃣ Consult a knowledgeable professional, especially if you’re on medications or managing a health condition. Look for licensed professionals with integrative/naturopathic training (functional medicine doctors, naturopaths, herbalists, Chinese or Ayurvedic medicine practitioners, homeopaths...).

5️⃣Get regular health check-ups, including lab work. Early detection can help prevent big problems in the long run.

👉 Here's some good news if you want some guidance and aren't sure where to turn: We have our own licenced naturopath on board: Orsolya Szathmari. Contact us if you're interested in a consultation.