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Our lifestyle, which is heavily impacted by pollution and toxins, places significant demands on our bodies for nutrients, often exceeding what we can obtain through our diets. Suyash Bhandari, a functional nutritionist and the head of iThrive Essentials, emphasizes that despite our best efforts to maintain a healthy diet, the nutrient quality of food today is vastly inferior to what it was in the past. Bhandari points out that outdated farming techniques and soils low in nutrients have resulted in food that frequently falls short in essential nutrients. Additionally, everyday stressors—ranging from tight deadlines and constant screen time to financial worries and emotional struggles—can further deplete our nutrient levels. This highlights the importance of adding quality supplements to our routines. However, it's vital to recognize that not all supplements are created equally.

Supplements that should be avoided for self-administration include:

- Iron – Unmonitored consumption of iron supplements can lead to hemochromatosis, which is an excess of iron that can harm internal organs, according to Bhandari.

- Calcium – Taking calcium without assessing vitamin D and magnesium levels can cause calcification of soft tissues, resulting in calcium deposits within the joints or organs.

- Vitamin E – High doses of vitamin E (over 400 IUs) can actually heighten oxidative stress instead of reducing it, potentially leading to increased inflammation, warns Bhandari.

- Vitamin A – Consuming more than 10,000 IU of vitamin A over extended periods can lead to hypervitaminosis, a condition of vitamin A toxicity that may shorten one’s lifespan, says Bhandari.

Important considerations include ensuring that your supplements contain no unnecessary additives, fillers, preservatives, artificial colors, sweeteners, or contaminants such as heavy metals. Dosage is also critical; even supplements aimed at promoting longevity, like glutathione or NAD+, can become harmful rather than beneficial if taken inappropriately. Each individual’s needs are unique, and the most effective way to optimize any supplementation plan is by understanding your body’s current state, which includes diet, lifestyle, stress levels, and internal health conditions, as Bhandari notes.