Are Your Supplements Safe?

Walk into any health food store and you'll find shelves lined with powders, capsules, tinctures, tonics, and elixirs all promising to help you feel your best. Some have been used for centuries in traditional healing systems, while others have surged in popularity thanks to social media and wellness influencers.

As an acupuncturist, I'm often asked, "What do you think about...?" The answer is rarely black and white. Many supplements can be incredibly helpful, but "natural" doesn't automatically mean safe. Supplements and prescription medications actually have something important in common: they're both designed to create a physiological response in the body. Whether a product comes from a laboratory or a plant, it can alter how your body functions, interact with medications, and affect medical conditions. That's why supplements deserve the same thoughtful consideration as any medication.

In Chinese medicine, we also recognize that what benefits one person may be inappropriate for another. A treatment that nourishes one constitution may create imbalance in someone else. The goal is always to restore harmony, not simply to add another remedy.A wonderful way to check if it's safe to take a specific supplement or natural remedy, try Googling it along with "Cleveland Clinic". Many times the Cleveland Clinic has already published an easy-to-read article about this specific remedy. Below are a few common natural remedies that come up frequently in my office.

Bone Broth: Bone broth has become a wellness favorite, and for good reason. It's rich in protein, collagen, amino acids, and minerals that may support joint health, skin elasticity, and the digestive tract. It's also comforting and easy to digest when recovering from illness.

From a Chinese medicine perspective, bone broth is traditionally viewed as deeply nourishing. It is often used to help support Qi, nourish Blood, and replenish Kidney Jing—the body's foundational essence associated with growth, vitality, healthy aging, and strong bones.

Use caution if: You have kidney disease or have been advised to limit protein, sodium, or phosphorus. Store-bought versions can also contain significant amounts of sodium.

Turmeric: Turmeric's active compound, curcumin, has been extensively studied for its anti-inflammatory and antioxidant properties. Many people find it helpful for osteoarthritis, chronic inflammation, and joint pain. Curcumin is absorbed much more effectively when taken with black pepper (piperine) or dietary fat.

In Chinese medicine, turmeric is considered to promote the smooth movement of Qi and Blood, helping to relieve pain associated with stagnation. When circulation improves, discomfort often decreases.

Use caution if: You take blood thinners such as warfarin, apixaban (Eliquis), or rivaroxaban (Xarelto), have gallbladder disease, or are scheduled for surgery. High doses may increase bleeding risk or aggravate gallbladder conditions.

Fire Cider: Fire cider is a traditional herbal tonic made by infusing apple cider vinegar with ingredients such as garlic, ginger, onions, horseradish, hot peppers, rosemary, and honey. Many people enjoy it during cold and flu season or as part of their daily wellness routine.

Several of its ingredients have individually demonstrated antimicrobial, antioxidant, and anti-inflammatory properties, although research on fire cider itself is limited.

In Chinese medicine, many of these ingredients are considered warming and dispersing. They may help support the Wei Qi (the body's defensive or protective energy), encourage healthy circulation, and help release the early stages of a cold.

Use caution if: You have acid reflux, stomach ulcers, or a sensitive digestive system. The vinegar and spicy ingredients can be irritating. Garlic and ginger may also have mild blood-thinning effects, and added honey may be a consideration for those managing diabetes.

Prebiotics and Probiotics: These two are often confused, but they play different roles. Probiotics are beneficial microorganisms that help populate the gut, while prebiotics are specialized fibers that nourish those beneficial microbes. Together, they support digestive health, immune function, and may even influence mood through the gut-brain connection.

Not all probiotics are created equal. Different strains serve different purposes, so the "best" probiotic depends on your individual health goals.

In Chinese medicine, a healthy digestive system begins with a strong Spleen and Stomach Qi, which are responsible for transforming food into energy and nourishment. While probiotics aren't part of traditional Chinese medicine, supporting a healthy gut microbiome aligns well with the goal of maintaining efficient digestion and overall balance.

Use caution if: You are severely immunocompromised, critically ill, or have a central venous catheter, as probiotics may not be appropriate. Some people also experience temporary bloating or gas when first introducing prebiotics or probiotics.

Supplements can be valuable tools, but they're exactly that—supplements. They work best alongside nourishing food, regular movement, restorative sleep, stress management, and individualized healthcare.

Whether you're considering a vitamin, an herbal supplement, or a traditional remedy, remember that "natural" does not automatically mean "risk-free." The fact that a supplement produces a physiological effect is precisely what gives it the potential to help—but also the potential to cause unwanted effects if it's not appropriate for your unique situation.

Before starting any new supplement, especially if you're pregnant, nursing, have a chronic medical condition, or take prescription medications, have a conversation with your medical provider. Checking in with your primary care provider ensures that they know you're considering a certain supplement so that they can make proper recommendations based on your specific health needs.

And, as always, if you're wondering whether a supplement is appropriate for you, feel free to bring it up during your next acupuncture visit. I'm always happy to discuss whether it's likely to be beneficial, whether it fits your individual constitution from a Chinese medicine perspective, and whether it could interact with your medications or existing health conditions. 

As with so much in healthcare, there is no one-size-fits-all solution. The goal isn't to take more supplements—it's to make informed decisions that support your unique body, restore balance, and promote long-term well-being.