Latest news with #calcium
Yahoo
2 days ago
- Health
- Yahoo
The healthiest types of yogurt (and the pots full of sugar)
Yogurt gets the green light when it comes to our health. It's full of calcium to maintain our bone health, which is especially important as we age and the reason why its cited by centenarians as the food that helped them reach 100. One study linked greater yogurt consumption with higher bone density, suggesting it can protect against fractures. It's also famously good for our gut health as it's full to the brim of bacteria that feeds our microbes. Recent research suggests it's even better than originally realised and can lower the risk of cancer taking hold in our bowel. The caveat is that the type of yogurt we eat really matters. At its simplest, yogurt is milk that has been pasteurised – meaning it's heated to kill 'bad' bacteria. 'Good' bacteria (usually Lactobacillus bulgaricus and Streptococcus thermophilus) is then added and the liquid is left to ferment and thicken. But the journey often doesn't end there. Flavourings, emulsifiers, sweeteners and sugar are injected to enhance taste and texture – even in those with 'health halo' branding. Why we should eat more yogurt Rich in calcium for bone health Contains minerals that protect heart health Source of protein to support muscle mass Full of bacteria to support gut health Lowers bowel cancer risk Yogurt is a nutrient-dense food that supports health, from your muscles and bones to gut and heart. Famously, it's a good source of calcium, providing around 120mg per 100g (15 per cent of the daily recommended intake for adults), as well as around 50mcg of iodine (a third of daily intake). 'These minerals support bone and teeth health, as well as thyroid function and metabolism,' Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed notes. Research also suggests that the calcium, magnesium and potassium in yogurt may support heart health, as these minerals help to regulate blood pressure. Yogurt can also be a good source of protein, containing up to 13g per 100g, though it's important to check the label as some contain less than 1g. 'Protein helps with muscle maintenance and satiety,' Ludlam-Raine says. It's especially important to consume enough protein as we get older, to reduce the decline in muscle mass that comes with age. 'Yogurt also contains beneficial bacteria (especially if labelled as 'live' or fermented) which can support gut health,' she notes. Even more impressively, eating two or more servings per week seems to protect against bowel cancer, possibly because the probiotics it contains encourages a wider array of beneficial bugs to live in our gut, which has a knock-on effect of less inflammation and fewer cancer-causing chemicals, scientists believe. 'As with other sources of dairy, it is also rich in B vitamins, especially B12 and riboflavin (B2) which are important for energy metabolism and brain function,' Ludlam-Raine says. How much yogurt should we eat? When it comes to how much to eat, 120g to 150g is the recommended portion, which is around one small pot or a few heaped teaspoons. 'It's perfectly fine, and often beneficial, to eat yogurt daily, especially if you choose plain, unsweetened, live-culture varieties,' Ludlam-Raine says. 'For gut health, regular, consistent intake (three to seven times per week) is more effective than just having it occasionally.' The best types of yogurt to buy – and the ones to avoid I compiled the nutritional data for around 200 different yogurts and asked Ludlam-Raine to choose the healthiest and least healthy, from the big brands to supermarket own label. 'The healthiest and least healthy yogurts were identified by reviewing several key nutritional markers per 100g: sugar content, calories, saturated fat and protein,' she says. 'Sugar was a primary factor, particularly in flavoured and dessert-style yogurts where added sugars can be high, often tipping the balance from snack to 'treat'.' She also considered saturated fat, which when consumed in excess can impact heart health, as well as protein content, which can support satiety and muscle maintenance. 'Gut health products were reviewed with reference to live bacterial cultures (probiotics) and prebiotic fibres, where listed,' she explains. 'I prioritised options that provided a variety of strains and where there is clinical backing. 'Ultimately, choices were made with a holistic lens, balancing nutritional composition, functional benefits, and real-world suitability for people looking to support their health through yogurt products.' 1. Flavoured yogurt 'These are more dessert than yogurt – often high in added sugar, fat and artificial ingredients,' Ludlam-Raine notes. While they are fine as an occasional treat, they shouldn't be mistaken as a healthy yogurt that we should be consuming daily to benefit our health, she explains. Healthiest: M&S Luxury Strawberries & Cream Yogurt 'This is a relatively lighter option,' she says. 'It has 119 calories per 100g – on the lower end for this category – with 10g of sugar and 2.9g of protein, making it a more balanced treat. It also contains less saturated fat (4.3g) compared to many others.' Least healthy: M&S Luxury Lemon & Lime Curd Yogurt 'On the other hand, M&S Luxury Lemon & Lime Curd Yogurt is the least healthy choice,' Ludlam-Raine says. It's the highest in calories (169), saturated fat (5.2g) and sugar (20.4g), containing the equivalent of five teaspoons per 100g. 'Making it more of a dessert than a nutritious snack,' she adds. 'This is best enjoyed occasionally rather than as part of a daily diet.' 2. Low-fat yogurt Low-fat yogurt may sound like a healthy option, as we know that too much fat will do our health no favours. 'However, flavoured varieties are often higher in added sugars or artificial sweeteners to boost flavour,' Ludlam-Raine notes. Removing fat also reduces the vitamin A, D, E and K found in yogurt. As a result, natural low-fat yogurt is not necessarily healthier than higher fat options, as fat also helps with nutrient absorption and satiety, meaning it keeps us fuller for longer. Healthiest: Sainsbury's Fat Free Natural Yogurt 'This yogurt is low in calories and fat, yet still provides a solid 5g of protein per 100g, making it filling and supportive of muscle maintenance,' Ludlam-Raine says. 'While the sugar content sits at 6.4g, this is likely to be naturally occurring lactose, not added sugar, as it's a plain fat-free yogurt.' It is a suitable yogurt option for those watching calories, fat or saturated fat and it also contains less salt than many flavoured varieties, she adds. Least healthy: M&S Roasted Hazelnut Low Fat Yogurt 'Although labelled 'low fat', this yogurt is relatively high in calories (102 per 100g) and sugar (12.6g),' Ludlam-Raine notes. It also contains added sugar as well as glucose syrup, she says. 'Despite its premium flavour, the nutritional profile is skewed toward added sugar and energy without offering much in the way of functional benefits,' she adds. 3. Greek-style yogurt While Greek yogurt is made in Greece, using Greek ingredients, Greek-style can be made in any country and using non-Greek ingredients but tends to mimic the creamy texture and tangy taste of the original. Greek-style also contains less protein than Greek yogurt, between 3g and 8g per 100g, depending on the brand, while Greek yogurt contains between 6g and 10g. 'Greek yogurt is strained making it naturally creamy, but Greek-style is not strained and often thickened with cream or thickeners to mimic texture,' Ludlam-Raine explains. 'It can still be nutritious but may contain more fat and additives.' The key thing to look for is a lower calorie and fat content, while 'live' options will offer more gut-friendly bacteria. Healthiest: M&S Greek Style Live Yogurt 0% Fat 'This yogurt is low in calories (56 per 100g), fat (0.4g) and saturated fat, with a moderate sugar content and no additives,' Ludlam-Raine says. 'It also contains live cultures, which are beneficial for gut health.' It has one of the highest protein contents out of the 18 Greek-style yogurts included in the analysis (8.3g per 100g), which will help with muscle maintenance, fullness and satiety, she notes. 'Overall, it's a great everyday option – especially for those watching their fat or calorie intake.' Least healthy: M&S Greek Style Live Yogurt Conversely, the full-fat version of the M&S Greek Style live yogurt is the least healthy option, according to Ludlam-Raine. 'This version is significantly higher in calories (124) and saturated fat (6.5g), yet offers less than half the protein of the 0 per cent fat version (4.1g),' she explains. 'While the sugar content is the same, the overall balance is poorer – more fat and less filling, making it a less optimal choice for regular consumption.' 4. High protein yogurt The trend towards protein-rich food means that many yogurts now have 'high protein' on the packaging. 'These are often fortified with extra milk protein and great for muscle repair, satiety or post-exercise recovery,' Ludlam-Raine explains. However, it's important to read the labels to avoid regularly consuming those with added sugars and artificial sweeteners, she says. 'Choose plain if you can and sweeten it at home, or enjoy it instead of a sugary dessert,' she suggests. Healthiest: Biotiful Gut Health Kefir Protein Original 'This product is a standout for its combination of high protein content (12g per 100g) and low sugar (3.5g), fat (0.4g) and calories (66),' Ludlam-Raine says. 'It also offers the added benefit of live cultures from kefir, supporting both muscle maintenance and gut health. It's a great all-rounder for anyone looking to increase protein intake without added sugar or unnecessary fat.' Least healthy: The Coconut Collab Protein Yog 'Despite being branded as a 'protein' yogurt, this option is relatively low in protein (albeit good for a non-dairy brand),' Ludlam-Raine notes. It has just 5.9g per 100g, which is less than some standard yogurts that are not advertised as high in protein. It is also the highest calorie protein yogurt (135 calories per 100g). 'It is very high in fat, especially saturated fat (6g), due to its coconut base,' Ludlam-Raine notes. While it suits dairy-free and plant-based diets, this yogurt doesn't deliver on its protein promise, she says. 5. Greek yoghurt Greek yogurt differs from natural yogurt because there is an extra step in how it is made. It is strained, which removes a lot of liquid, resulting in a thicker form of yogurt. 'Greek yogurt is higher in protein and lower in lactose than regular yogurt, making it filling and great for blood sugar balance,' Ludlam-Raine notes. Plain, unsweetened versions are the healthiest option, she says. Healthiest: Fage Total 5% Fat Natural Greek Yogurt This is the healthiest Greek yogurt, thanks to its balanced nutrition profile, moderate calories (93), healthy fats (5g), lower sugar content (3g) and high protein (9g), according to Ludlam-Raine. It also has the lowest salt content (0.1g). 'It offers all the benefits of Greek yogurt without being excessively rich or processed,' she says. Least healthy: Waitrose No. 1 Strained Natural Greek Yogurt The Waitrose Greek yogurt is the least healthy option, Ludlam-Raine says. 'It has one of the the highest calories (131) and fat (9.9g), with 6.7g saturated fat and only 5.9g protein per 100g,' she notes. 'That said, Greek yogurt in general is a much healthier option than many dessert-style or heavily sweetened yogurts.' 6. Natural yogurt Plain, natural yogurt is one of the purest forms of yogurt. 'It's minimally processed, with no added sugars, and provides a natural source of protein, calcium and live cultures,' Ludlam-Raine notes. As well as being tasty on its own, it's very versatile and a great base for sweet or savoury dishes, she adds. Healthiest: Arla Skyr Natural Icelandic Style Yogurt Skyr is technically an Icelandic-style strained yogurt but it sits within the natural yogurt category due to its minimal processing, Ludlam-Raine says. 'This yogurt is the clear winner thanks to its low fat (less than 0.5g), saturated fat (less than 0.1g) and sugar (4g) content, while packing in an impressive 10.6g of protein per 100g,' Ludlam-Raine says. 'It's perfect for satiety, muscle repair and overall nutrition, especially if you're looking for a high-protein, low-fat option. Least healthy: Sainsbury's Natural Yogurt 'This version is higher in fat (3.8g), saturated fat (2.5g), and sugar (6.6g) than most others in the category, yet provides only moderate protein (5.1g),' Ludlam-Raine explains. 'It's not unhealthy per se, but when compared with leaner, higher-protein alternatives like Skyr or 0% fat yogurts, it's less balanced for everyday use, particularly if you're aiming to manage weight, blood sugar or heart health.' Despite this, opting for any natural yogurt will be a healthy choice compared to sweetened or dessert-style yogurts, she notes. 7. Yogurt shots Marketed for gut health, yogurt shots contain live cultures and can be a helpful addition if you struggle with digestion, but are not a substitute for a balanced diet as they don't provide enough fibre. Choose plain varieties for reduced added sugar. Healthiest: M&S x ZOE Gut Shot 'The M&S x ZOE Gut Shot stands out as the healthiest yogurt shot in this category, with a balanced nutritional profile,' Ludlam-Raine says. It's low in sugar (5.6g), moderate in calories (60) and has a generous 2.2g of fibre, which is uncommon in most yogurt drinks, she notes. 'It also delivers live cultures and gut-supportive ingredients, making it a smart daily option for digestive health.' Least healthy: Asda Vitamin+ Boosting Strawberry Flavour Yogurt Drinks 'In contrast, Asda ranks as the least preferred option due to the lack of research behind the product, as well as the relatively high sugar content, at 10g per 100g, which is more than two teaspoons,' Ludlam-Raine says. Unlike the M&S product, it also has no added fibre. 'While the label states it contains one type of bacteria, the relatively high sugar-to-benefit ratio makes it a less optimal choice, especially for daily use,' she says. 8. Gut health yogurt Yoghurt is already good for our gut, but those rich in 'good' bacteria – often indicated by the words 'live cultures' or 'probiotics' on the label – are extra beneficial for our health. 'They can support gut health, mental health, immunity and digestion,' Ludlam-Raine says. 'They tend to be low in sugar and offer a good balance of protein and calcium,' she notes. 'Choose plain varieties for less added sugar, and those with added fibre for even more gut health benefits – our good bacteria feed on fibre.' Healthiest: Activia Kefir Plain Yogurt 'Activia Kefir Plain stands out as one of the best options for gut health thanks to its combination of science-backed live cultures and a balanced nutritional profile,' Ludlam-Raine says. Unlike some kefir products that contain added sugars or high saturated fat, this option contains 4g of protein per 100g, moderate fat (3.5g), and no added sugar – all while delivering billions of live cultures. 'What makes Activia unique is the research behind the brand: the bacteria have been clinically studied for the effects on digestive comfort and gut transit time,' Ludlam-Raine notes. 'These strains are resilient enough to reach the gut alive, which is crucial for reaping probiotic benefits. Combined with its simple ingredient list and nice taste, Activia Kefir is a convenient and evidence-based way to support digestive health daily.' Least healthy: Tim's Greek Family Kefir Citrus Although this yogurt does provide a reasonable 4.8g of protein, this kefir is one of the highest in calories (139, twice as many as the Activia option), fat (8.1g), saturated fat (5.5g) and sugar (9.8g) in the list, Ludlam-Raine says. 'While it may still contain beneficial live cultures, the overall nutritional profile makes it a less suitable choice for those looking to support gut or heart health, especially if consumed regularly.' How to choose a healthy yogurt Short ingredient list 'Live' or 'active culture' labels Low in added sugar Good protein content It can be tricky to navigate the yogurt aisle but a simple way to spot a healthy option is by checking its ingredient list and selecting one that's not too long. Ideally, yogurt should just be made from milk and live cultures. 'Try to avoid frequently having yogurts that contain multiple artificial sweeteners, added sugars and thickeners (like aspartame, sucralose, glucose, modified starch),' Ludlam-Raine says. 'These may include dessert-style yogurts with cream, chocolate or sugary fruit compotes.' To ensure you're buying a yogurt that supports your gut health, look for one with 'live' or 'active cultures' on the label or description or the bacteria Lactobacillus or Bifidobacterium listed in the ingredients, she recommends. Your yogurt will also ideally be low in added sugar, ideally under 5g per 100g for plain yogurt, according to Ludlam-Raine. 'If it's flavoured, aim for under 10g per 100g and check that most of the sugar comes naturally from milk or added fruit,' she says. Yogurt is also a source of protein, so should have at least 5g to 10g per 100g, she adds. FAQs Is kefir healthier than yogurt? Both kefir and yogurt are healthy fermented dairy products but kefir has some unique advantages, Ludlam-Raine explains. 'It contains a wider variety of probiotic strains, including both bacteria and beneficial yeasts, which may provide stronger gut health benefits,' she says. 'Kefir also tends to be thinner and tangier than yogurt, and is fermented for longer, potentially leading to more bioactive compounds.' However, plain, live yogurt is still excellent for our health, especially if kefir isn't to your taste, she says. 'The best choice is the one you'll eat consistently, as part of a balanced, whole-food diet.' Is it ok to eat yogurt every day? It's healthy and beneficial to eat yogurt daily, especially if you are having a plain, unsweetened option. Research shows that three to seven portions per week is more effective for gut health compared to having it occasionally. What does live yogurt mean? 'Live' yogurt contains probiotics – bacteria which support gut health. If a yogurt is not described as 'live' it typically means it has been heated after fermentation, which kills off these bugs. Broaden your horizons with award-winning British journalism. 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Daily Mail
19-07-2025
- Health
- Daily Mail
I have the world's longest chin... doctors have no idea why it didn't stop growing, but I blame something I ate
A Japanese YouTuber has gone viral for having what he claims to be the world's longest chin. The social media sensation, who goes by Jonouchi, claims that he was born with an unremarkable chin but at when he was about five his mandible started growing—and didn't stop until it was abnormally long. Whilst doctors are not entirely sure what has caused his chin to become so long and pointed, Jonouchi believes it's because he drank so much milk as a child. He told his 350,000 YouTube followers that he drank milk every day as a child in the hopes of growing taller, but only his chin got longer. Milk is naturally high in calcium, and it is the most abundant mineral in the body. It plays a part in building bones and keeping teeth healthy, while also supporting the muscles, nerves and heart. Calcium plays an essential role in the body, but too much can lead to serious health problems. High calcium levels in the blood—known as hypercalcemia—can actually lead to poor bone health. Doctors are not convinced milk triggered the growth of 'the world's longest chin', with most saying Jonouchi's unusual feature is likely to be genetic. He had sought help from a number of health professionals, from doctors to dentists, and had x-rays to try and find out what powered its growth. However, his long chin and defined jawline continues to mystify doctors who say they have never seen anything like it. Jonouchi says that he is the only one in his family with the defining feature so is not convinced that it is hereditary. In one of his videos he speculated that it may be the result of his unusual tongue habits. 'There are a couple of reasons why a chin might stick out like this,' he said. 'The first is congenital, meaning someone was born with it or its naturally prominent.' The second more likely reason he gave for his extraordinarily long chin was that he acquired it over time. He said: 'If you leave your tongue sitting low all the time, that force pushes on your lower jaw, and over time it gradually causes your chin to extend outward. 'So your jaw literally gets longer. For me that's exactly what happened—it kept stretching out over time,' he added. Whilst the now-infamous YouTuber used to get bullied for his looks, and has even been rejected by romantic interests, he has now turned his chin into his personal brand, and amassed an impressive 500,000 followers across various platforms. Whilst this may sound like a one-of-a-kind phenomenon, tongue placement has taken the social media world by storm in recent months. In a trend known as mewing, proponents of the technique say that placing the tongue against the roof of the mouth whilst setting the teeth together can help define the jawline and improve facial symmetry. Popularised by a now disgraced orthodontist Mike Mew, the technique has even been credited with alleviating jaw pain and stopping people from snoring. The former doctor has now been struck-off following claims that he tested out invasive and harmful treatment on to six-year-old children to realign their teeth and lift their jaws.
Gizmodo
09-07-2025
- Health
- Gizmodo
Scientists Discover Secret Weapon That Allows Pythons to Digest Bones
Pythons are notorious for their eating habits. After suffocating their prey with their lithe bodies, these large snakes swallow the animal whole. Now, researchers have shed new light on the cellular mechanisms that allow them to digest entire skeletons. The study, presented July 9 at the Society for Experimental Biology Annual Conference in Belgium and published in the Journal of Experimental Biology, investigated the intestinal cells of Burmese pythons. Adult males can grow to be 10 to 16 feet (3 to 5 meters) long, and their impressive size allows them to feed on a wide variety of mammals and birds, including deer and alligators. Unlike other carnivores that only eat flesh, snakes rely on animal skeletons as a calcium source. Absorbing all the available calcium from a skeleton, however, could result in too much of this nutrient entering the serpent's bloodstream. Called hypercalcemia, it can lead to heart conditions, high blood pressure, bone defects, and kidney failure in reptiles. 'We wanted to identify how [pythons] were able to process and limit this huge absorption of calcium through the intestinal wall,' said Jehan-Hervé Lignot, lead author and a professor at the University of Montpellier, in a statement. To that end, Lignot and his colleagues fed pythons one of three different diets: normal rats, boneless rats, or boneless rats enriched with calcium carbonate to match natural bone calcium levels. One group of snakes did not receive any of these diets and instead fasted for three weeks to provide a baseline. Three to six days post-feeding, the researchers humanely euthanized and dissected the snakes to extract their small intestines. They then analyzed the enterocytes, or intestinal lining cells, of the pythons using light and electron microscopes alongside measurements of blood calcium and hormone levels. This revealed a never-before-seen type of cell that produces large particles made from calcium, phosphorus, and iron. These particles form structures that Lignot calls 'spheroids.' 'A morphological analysis of the python epithelium revealed specific particles that I'd never seen in other vertebrates,' Lignot said. He and his colleagues found these particles inside the internal 'crypt'—a small pocket or cavity—of specialized cells that differed from traditional intestinal cells. 'Unlike normal absorbing enterocytes, these cells are very narrow, have short microvilli [finger-like membrane protrusions], and have an apical fold that forms a crypt,' he added. The three different diets that the pythons ate allowed the researchers to assess the function of these unique cells. In snakes that ate boneless prey, the enterocytes did not produce the calcium and phosphorous-rich particles. In those that ate either whole rodents or calcium-supplemented boneless rodents, however, the cells' crypts filled with large particles of calcium, phosphorus, and iron. This suggests that these cells play an important role in breaking down the bones of a python's prey. The researchers found no bones in the snakes' feces, confirming that all skeletons were completely digested and dissolved inside their bodies. Though it was first identified in Burmese pythons, this new cell type isn't unique to them. Since that initial discovery, the researchers have found these specialized bone-digesting cells in other species of pythons, boas, and the Gila monster, a species of venomous lizard native to the southwestern U.S. and Mexico. The findings seem to point to an understudied system of mineral regulation in the digestive tracts of reptiles. However, it is possible that this mechanism extends to other types of bone-eating carnivores too, such as sharks and other marine predators, aquatic mammals, or raptors like the bearded vulture, according to Lignot. He told Gizmodo he hopes this work will inspire other researchers to search for these newly discovered cells across the animal kingdom.
Vogue
27-06-2025
- Health
- Vogue
Is Oat or Cow's Milk Less Inflammatory? A Nutritionist Weighs In
Milk can be a hot-button topic. And with so many new alternative forms of milk out there (alternative meaning non-cow's milk), it may make you feel like the OG milk is simply bad for you. At least, that's what I thought. Everybody around me was ordering their coffee with oat milk, so I thought they must know something that I didn't and started ordering it, too. So, what really is the deal? I turned to nutritionist Laura Parada to find out more. Cow's milk: Is it healthy? First things first: Cow's milk isn't actually bad for you, according to Parada. 'Organic cow's milk and organic dairy products are good for you as long as you aren't lactose intolerant,' she says. 'Dairy products provide us with much-needed calcium to keep bones and teeth healthy, as well as minerals like magnesium and phosphorus, as well as vitamins A and B, and protein.' Cow's milk is one of the only complete proteins, which means it contains all nine essential amino acids that we are unable to produce on our own. Although cow's milk is not an essential part of the human diet (other complete proteins include eggs, meat, tofu, and other soy products), it's an easy way to hit a lot of dietary necessities. Now, to discuss some of the concerns and potential misconceptions about cow's milk: It's loaded with antibiotics and hormones, or can cause inflammation. A 2024 study specifically looked at three types of milk—homogenized milk, pasturized milk, and raw milk—and how consumption would affect the gut. The biggest takeaway? 'These new findings suggest that consumption of raw milk can be potentially inflammatory due to its vast microbiota, in addition to the well-known risks of its consumption, and that processed milk can prevent or promote inflammation according to the type of processing to which it was submitted.' Out of the three, it was found that only pasteurized milk decreased the inflammatory reaction. So when it comes to cow's milk, the way it's processed matters. Oat milk: Is it healthy? We all know where cow's milk comes from, but what about oat milk? It starts with just combining oats and milk and then potentially adding in ingredients like enzymes, minerals and vitamins to fortify, oils and sugars to help with texture, and potential flavors.
Yahoo
19-06-2025
- Health
- Yahoo
Avoid 'Overusing' These 4 Common Supplements
Sometimes, people get so excited about the health benefits of supplements that they tend to overlook the potential dangers that can creep up when they take too many of them. However, it can also be challenging to find enough information on how much or how little of a vitamin or mineral you should be taking. Luckily, there are some health experts out there spreading the word on which supplements are safe to take and which ones have a bit of a risk. Dr. Tania Elliot, a board-certified internal medicine doctor, and TikTok content creator, recently made a video about four common supplements that you should be wary about taking too much of. 'Using these supplements can be dangerous,' says Dr. Elliot at the start of her video. Read more about them below. Commonly known as the 'sunshine vitamin,' vitamin D is a super popular supplement, as many people have been suggested to take more of it to support their brain health and improve the development of their bones and muscles. However, if you haven't been told to use it by a trusted doctor, you may want to keep track of just how much you take. "Too much vitamin D can harm your kidneys, cause mood changes, and muscle pain," says Dr. Elliot. Similar to vitamin D, calcium is notorious for improving bone health, and it's often taken by older people to prevent or aid osteoporosis. Calcium occurs naturally in many nutritious foods. Therefore, you may not need to take as much of it through a supplement as you may think. Dr. Elliot says that when you take in more than "100 milligrams" of calcium a day, you could "harden your arteries" from a build-up of the mineral and increase your "risk of heart disease." Vitamin E became a lot more buzzworthy on the internet after people began boasting about all of the ways it can benefit your skin and hair. It's an antioxidant that can protect cells from free radicals and is often taken in supplement form or found in skin products. However, too much of it in your system can cause some issues. "Vitamin E can increase your risk of bleeding and hemorrhage," notes Dr. Elliot. If you take anti-coagulant medication or have a family history of blood clots, you'll want to ensure you aren't taking high doses of vitamin E to prevent your risk of excess bleeding. If you haven't heard of vitamin B6, you should know that it's often found in B-Complex supplements and is sometimes taken solo for brain health, boosted immunity, and to lessen symptoms brought on by premenstrual syndrome (PMS). However, like the other vitamins and supplements listed above, if you want to dabble in B6, just be careful not to take more than the daily recommended amount. "[B6] can lead to neuropathy, which is tingling in your hands and feet, increased sensitivity to the sun, and heartburn," says Dr. Elliot. Before you start thinking you can or should never touch these supplements, Dr. Elliot has a little disclaimer. "Now there's a difference between taking the right amount to treat a deficiency versus an appropriate nutritional value," she explains. "If you don't have a deficiency, you don't need to take high dosages, and it could harm your health." Therefore, it's always a good idea to speak to your doctor about what supplements you should be taking, if any, before buying a bottle and starting to take them routinely.
