The Truth About Supplements Warned by Doctors: Gummy Sensations Are the Most Dangerous. The Pitfalls of Supplements and How to Choose the "Safe Side"

"I want to do something for my health." This sentiment is now leading people to "bottles" before exercise or sleep. Turmeric, Vitamin D, collagen, green tea extract—shelves and timelines are filled with promising words. However, doctors unanimously emphasize that before considering whether supplements "work or not," it's crucial to think about whether they are "safe" and "authentic."

According to the article, in the United States, more than half of the people take at least one type of supplement, with the tendency to increase with age. Among those over 60, it's not uncommon for individuals to take four or more types daily. The term "supplement" here includes a wide range of categories, not just vitamins and minerals, but also herbs and plant-based ingredients.

What doctors want to convey first: "Supplements are not an extension of food."

Doctors are most cautious about the point that "convenience" can dull judgment. Gummies and capsules may look like candy. However, high doses of ingredients can have pharmacological effects within the body. Moreover, there is variability in product quality, and there is a possibility that the label may not match the actual content.

Even more troublesome is "interaction." The combination of prescription or over-the-counter drugs with supplements can alter the effectiveness of the drugs or increase the risk of side effects. Even if the supplement claims to be "naturally derived," what occurs in the body is a chemical reaction, which is not a pleasant story.

The four (or five) rules doctors recommend before taking supplements

The advice from experts featured in the article is not flashy assertions but specific measures to "err on the side of safety." The key points are summarized as follows.

1) Do not exceed the recommended amount—"More is better" is dangerous

The misconception that "if one pill is good, two must be better" is particularly common with supplements. In medical practice, there are cases where, for example, taking high doses of turmeric continuously has led to liver dysfunction. Even ingredients used in food can become different when concentrated into extracts for supplements. Especially when "the same ingredient is taken across multiple products," it is easy to exceed the recommended amount without realizing it.

2) Avoid products with long ingredient lists—start with "single ingredients"

More ingredients do not necessarily mean better value. The more ingredients there are, the harder it becomes to identify the cause when there is a change in health condition. Furthermore, there are cases where the ingredients are listed, but "the amount of each is unknown." Doctors strongly advise avoiding products that do not specify the content amounts.

Ultimately, if you want to try something, "single ingredient," "clear content amounts," and "adherence to recommended amounts" are the "minimum standards."

3) Check for third-party certification—buy "certainty of production"

Since supplements do not undergo the same pre-market review as pharmaceuticals, ensuring quality is primarily a matter of self-defense. Therefore, third-party certification (quality testing and auditing) is recommended. The key is whether it can be confirmed on the package, not just in "advertising text." Of course, certification is not proof of "effectiveness." However, it does at least bring you closer to "safety at the entry point," such as whether the ingredients and amounts match the label and whether there are no contaminants.

4) Show it to the doctor in a "brown bag"—along with prescription drugs

This is the most practical and impactful measure. Gather the supplements you are taking into a bag and show them as they are during a medical consultation. If possible, include prescription and over-the-counter drugs in the same bag. Doctors can check the brand, composition, and content amounts by looking at the actual bottles. It also makes it easier to identify risks of interactions and duplicate intake.

Experts capture the essence of supplements with the notion that "there is no company that has researched specifically for you." We are essentially "testing with our own bodies." Therefore, it is rational to have medical professionals accompany that testing.

(※ The article also emphasizes not taking SNS testimonials at face value and researching through official information sources.)

Why the anxiety doesn't go away: The gap between "research" and "regulation"

The debate surrounding supplements tends to become heated because there is a disconnect between the system design and consumer intuition. Many people are inclined to feel that "being sold normally in stores = the government has confirmed its effectiveness and safety." However, systemically, pre-market approval of efficacy and safety, as with pharmaceuticals, is not mandatory. As a result, the market tends to have significant information asymmetry.

Additionally, in the research field, factors such as absorption rates of ingredients, quality differences between products, concomitant medications, and lifestyle impacts intertwine, making it difficult to reach clear conclusions. When SNS testimonials are added to this, the voices of "it worked/didn't work" spread, reinforcing the illusion that "it should happen to me too." The checklist proposed by doctors serves as a "precautionary measure" based on these uncertainties.

SNS reactions: Empathy for doctors' warnings, industry points out "lack of context"

The article became a topic on SNS, with reactions largely divided into two directions.

Reactions from doctors and medical institutions
Posts from medical institutions quoted strong expressions such as "the supplement industry is inherently under-regulated, and consumption can be a 'gamble'" and "scientifically-based healthcare providers generally do not recommend supplements," spreading awareness. The proposal to consult with a "brown bag" was particularly appreciated for its "practicality" and "immediate applicability," serving as a hook for dissemination.

Reactions from industry groups
On the other hand, supplement industry groups countered that the estimate of "23,000 emergency transports annually" was "running wild with fear alone." They pointed out that the data used for the estimate was outdated, it was an estimate from a limited sample rather than national figures, it included cases of accidental ingestion by children and swallowing issues among the elderly, and that the proportion is small considering the scale of users, urging caution in interpreting the numbers.

This conflict indicates that it's not about "which is right," but rather that "the granularity of information needed by consumers is different." Doctors focus on worst-case scenarios to protect individuals. The industry speaks in terms of overall risk ratios and wants to mitigate excessive fear. Therefore, we need to have "tools for judgment" that are neither fear-based nor overly optimistic.

The most practical actions moving forward

Finally, translate the article's content into "action."

• Articulate your purpose: What do you want to improve? Is there a deficiency confirmed by tests?

• Keep products minimal: Start with single ingredients, clear content amounts, and third-party certification.

• Add one at a time: So you can trace the cause if there is a change in health condition.

• Adhere to recommended amounts: Also check if the same ingredient is duplicated across multiple products.

• "Consult with a bag": Show both supplements and medications to the doctor, incorporating the perspective of interactions.

Supplements can be helpful for those with deficiencies or in specific situations, but they are not a panacea. What is important is to check the "content," "amount," and "combination" before placing expectations on the bottle, and if necessary, have it reviewed by a healthcare professional. Ultimately, this is the shortest way to lean towards "safety."

Source URL

1. NYT article: A page featuring the content of the NYT article "What Doctors Want You to Know About Supplements" (2026/01/23) in Chinese (summarizing and quoting specific advice on recommended amounts, ingredient lists, third-party certification, "brown bag," and expert comments)
   https://www.familydoctor.cn/news/yisheng-xiwang-liaojie-guanyu-shanshi-buchong-shixiang-319665.html

2. Example of dissemination on SNS (from medical institutions): LinkedIn post from UC Irvine School of Medicine (introducing the article and quoting doctor comments such as "gamble" and "science-based providers do not recommend")
   https://www.linkedin.com/posts/uc-irvine-school-of-medicine_what-doctors-want-you-to-know-about-supplements-activity-7420536479522889729-ZGu4

3. Example of counterarguments on SNS (from industry groups): LinkedIn post from the Council for Responsible Nutrition (CRN) (countering the context of the "23,000 estimate," data period, nature of the estimate, breakdown, scale of users, and existence of regulations)
   https://www.linkedin.com/company/council-for-responsible-nutrition

4. Primary research on the "23,000 estimate": A paper showing annual estimates of adverse events related to supplements based on emergency department data (estimates based on 2004–2013 data)
   https://www.nejm.org/doi/full/10.1056/NEJMsa1504267

5. Consumer explanation from the US FDA (system premise): Explanation of the system that supplements may not undergo pre-market approval (preliminary review of safety and efficacy) like pharmaceuticals
   https://www.fda.gov/food/dietary-supplements/information-consumers-using-dietary-supplements

6. Consumer explanation from NIH ODS: Basic guide to supplement use, including how to read labels, safety, quality, and the importance of consulting healthcare providers
   https://ods.od.nih.gov/factsheets/WYNTK-Consumer/