Most Americans use a dietary supplement, but are they helpful?

“They may be a waste of money and, in worst case scenario, they may be some harm,” Erin Michos, MD, an Associate Professor of Medicine at Johns Hopkins University School of Medicine, says.

About 59 million Americans use some type of vitamins or supplements regularly — but a new study shows some supplements may be putting your health at risk.

A new study published in JAMA Network Open found that at least 15.6 million US adults may have consumed an herbal product that could damage their liver in the last 30 days. The six worst offenders were: turmeric, green tea, ashwagandha, garcinia, cambogia, red yeast rice, and black cohosh.

A big problem with supplements is that the FDA doesn’t evaluate them for safety, effectiveness, or quality. “So many individuals are taking these when many well-done clinical trials have shown that these supplements are no better than placebo,” says Michos.

The new study found some of the herbal products had discrepancies between their ingredient lists and what was actually in them. The best way to ensure quality is to look for products that have been certified by a third-party company, such as NSF, USP, BSGC, or Consumer-Lab.

“I think individuals should talk to their doctors about do they need these supplements and why are they taking them,” Michos says.

The authors of the study noted that liver damage connected to herbal and dietary supplements use has been increasing, now accounting for more than 20% of liver injuries. Severe liver problems can lead to the need for a transplant  – or even death.

Managing inflammation can be tricky. While taking supplements may seem like a natural solution, not all of them are beneficial. In fact, some supplements can worsen inflammation or lead to other health issues. While acute inflammation is the body’s natural response to injury or infection, chronic inflammation can lead to serious health issues like heart disease, arthritis and autoimmune disorders. If you’re looking to keep inflammation at bay, these are five supplements you should avoid, according to experts.

1. Arnica (Oral Supplementation)

Arnica, a flowering herb in the sunflower family, is popular in homeopathic medicine for treating bruises, muscle pain and soreness when applied topically. However, it’s a different story when ingested. “Oral arnica can pose serious health risks, particularly for those with inflammation,” says Melissa Mitri, M.S., RD, a nutrition writer and owner of Melissa Mitri Nutrition. “While arnica is considered safe to apply topically to the skin, it shouldn’t be taken as an oral supplement for inflammation, as it can cause serious side effects, including heart damage, increased bleeding and vomiting.”

2. Chaparral

Chaparral is an herb derived from the desert shrub known as the creosote bush and has been historically used for its potential antioxidant and anti-inflammatory effects. However, chaparral’s toxic effects on the liver and kidneys outweigh its benefits. “Chaparral can lead to severe liver and kidney damage,” warns Mitri, adding that the herb is banned in several countries, including Canada, due to these risks.

3. Cat’s Claw

Cat’s claw is often touted for its immune-supporting and anti-inflammatory properties. Unfortunately, cat’s claw may not be as beneficial as portrayed. Mitri explains, “Cat’s claw may not be appropriate for those with autoimmune conditions, as it can overstimulate the immune system, potentially worsening autoimmune symptoms and increasing inflammation.”

Additionally, Mitri cautions that cat’s claw can interact with certain medications, including protease inhibitors used to treat HIV, and it may lower blood pressure or increase bleeding risk. “Cat’s claw’s risks for certain populations, particularly those with immune-related conditions, make it a poor choice for managing inflammation,” Mitri advises.

4. Spirulina

Spirulina is a nutrient-dense blue-green algae commonly used as a dietary supplement due to its high content of protein, vitamins and antioxidants. However, spirulina may not be suitable for everyone, particularly those with autoimmune or inflammatory conditions. “Spirulina can overstimulate the immune system, which can worsen symptoms in people with autoimmune diseases,” Mitri explains.

5. Kava

Kava is an herbal supplement traditionally used to promote relaxation and reduce stress, but it can pose issues for those with inflammatory conditions. “Kava has been shown to cause liver damage, which is especially concerning for people managing inflammation,” says Mitri. Since your liver is essential in detoxification and managing inflammation, compromised liver function can worsen overall health and inflammatory conditions.

Tips for Managing Inflammation Naturally

Instead of relying on potentially harmful supplements, Mitri suggests managing chronic inflammation through lifestyle and dietary changes.

• Consume a Balanced Diet with Omega-3s: A nutrient-rich diet centered around whole, nutrient-dense foods is one of the best ways to reduce inflammation. “Increasing your intake of fruits, vegetables, lean proteins, whole grains, legumes and healthy fats can make a significant difference,” Mitri explains. “Also, omega-3s have well-documented anti-inflammatory properties that can help manage inflammation throughout your body.”
• Avoid Inflammatory Foods: “Ultra-processed foods, added sugars and trans fats can all increase inflammation,” warns Mitri. “These include commercial baked goods, candy, sweetened yogurts, chips and high-added-sugar beverages.” Reducing or eliminating these foods can help prevent chronic inflammation and support long-term health.
• Eat More Anti-Inflammatory Spices: Spices like turmeric and ginger have natural anti-inflammatory effects that research shows can help combat inflammation.
• Adopt Healthy Lifestyle Habits: Lifestyle factors are essential in combating inflammation. “Regular physical activity, adequate sleep and effective stress management are critical for reducing inflammation,” Mitri emphasizes.