5 Common Supplements Doctors Advise Caution With as You Age

This article alone should not be taken as health advice. Speak to your doctor for the best insight on your personal health needs.

Supplements are often promoted as if they can do everything. In reality, many can be a useful part of a routine and may support sleep, energy, gut health, and more, but they can also carry risks, particularly as people get older. The National Center for Complementary and Integrative Health (NCCIH) says dietary supplements may cause side effects, interact with medications, and may not have strong long-term safety research behind them.

For women in midlife, supplements can be especially worth scrutinizing because hormonal shifts during and after menopause can make certain products more likely to affect symptoms. To better understand which ones may deserve caution after 50, we spoke with Dr. Maria Knobel. Here are her concerns about several common options.

1. Ginseng

Ginseng has become increasingly popular, especially in holistic health circles. It is often said to support energy, brain function, immune health, and stress management, but Dr. Knobel warns that it may disrupt hormonal balance.

“One supplement that can create an unstable environment is Ginseng,” she says. “Ginseng affects the stress hormone cortisol; high levels of cortisol can also block progesterone function.”

There are many ways to help keep cortisol in a healthier range, including limiting ginseng use.

2. Vitamin D

Vitamin D is among the most widely used supplements, in part because it is difficult to obtain from food alone and many people rely on it later in life to help prevent or manage issues such as osteoporosis. Even so, menopausal women are advised to be careful with it.

“Vitamin D should be carefully dosed during the menopausal years because moderate amounts support strong bones, but high doses can increase the amount of calcium in the blood and create an imbalance that will disrupt hormone signaling and can manifest as fatigue, irritation, or disrupted sleep patterns instead of relief from menopause symptoms,” says general practitioner Dr. Maria Knobel.

3. Black Cohosh

Black cohosh may be less familiar to some readers. It comes from a flowering plant and has been studied for possible effects on estrogen-related pathways, which makes it appealing to some women dealing with menopause.

Still, experts point to uneven research results as a reason for caution.

“Black Cohosh is used in many of the menopause blends that are available,” explains Dr. Knobel. “But black cohosh does not have consistent results for most women. Black cohosh can influence how a woman's body responds to estrogen receptors, which can cause menopause symptoms to be unpredictable and difficult to read, especially during hot flashes at night or mood changes.”

4. High Doses of Vitamin E

Vitamin E is a key antioxidant that helps shield cells from damage, but most adults should avoid taking it in large supplement doses, particularly after 50.

Although it is often promoted for heart health and healthy aging, research suggests that too much may raise the risk of bleeding, especially in people who take blood thinners, and may even be associated with a greater risk of hemorrhagic stroke. Many people can get enough vitamin E from foods such as almonds, sunflower seeds, spinach, and avocados, which makes high-dose supplements unnecessary unless a doctor has found a deficiency or recommended one for a specific medical reason.

5. High Doses of Beta Carotene

Beta carotene is a plant pigment the body turns into vitamin A, and it is found in colorful foods like carrots, sweet potatoes, and squash. Even so, doctors advise against high-dose beta carotene supplements for healthy aging, especially for current or former smokers.

Research has found that these supplements may raise lung cancer risk in smokers, and there is little evidence that large amounts offer anti-aging benefits for most people. Rather than relying on supplements, experts recommend eating a wide range of brightly colored fruits and vegetables, which provide beta carotene along with fiber, vitamins, and other beneficial plant compounds that support overall health.