5. Calcium Carbonate
Look at that heavy supplement bottle—yep, it’s weighed down with calcium carbonate. It’s basically ground-up rock (chalk!), poorly absorbed, and can build up in your arteries or kidneys, increasing your heart attack risk. Plus, taking excess calcium without enough magnesium (should be a 1:1 ratio!) can cause major magnesium deficiency.
You’re better off getting calcium from dairy, yogurt, cheese, certain leafy greens, and fermented products rather than supplements with this rock-hard filler.
6. Iron (Ferrous Sulfate)
Iron is tricky: it’s essential for health, but ferrous sulfate (the typical supplement kind) can be corrosive and is hard to eliminate from the body. Men and postmenopausal women are especially at risk for iron overload unless they regularly donate blood. Too much iron can increase your risk for type 2 diabetes, liver problems, or even neurodegenerative diseases like Alzheimer’s or Parkinson’s.
Skip iron-fortified foods and supplements, especially if you’re not iron deficient. If you do need more iron, choose foods like liver and red meat.
7. Magnesium Oxide
Magnesium is vital for muscle relaxation, sleep, and heart health. Sounds good, right? But magnesium oxide, which is dirt-cheap and common in supplements, is absorbed so poorly (only about 3%!) you get almost none of the benefit—plus, it can cause diarrhea as you take more, flushing out essential electrolytes.
Instead, opt for magnesium glycinate, which is highly absorbable (up to 85%), gentle on the stomach, and actually works.
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