4 supplements to avoid if you want to live longer

While aging is a natural process, you can take measures to make it more graceful. Living a long life is something that everyone wishes for and staying in good health is important for that. As we grow older, it is important to focus on all aspects of our health. Health supplements are reputed to aid healthy ageing and each one of them have different functions ranging from stronger bones to better energy levels. While the right dosage can enhance overall health, taking them in excess can be more harmful than good.
Healthy aging is a combination of many factors and in the era of biohacking, it's possible to live longer and healthier by eating a balanced diet rich in vitamins and minerals, doing regular exercise, exposure to sunlight, getting your sleep hygiene in place, and avoiding junk and processed foods that have little nutrition. While supplements are universally known for promoting health, one shouldn't consider them a quick-fix for wellness. Doing so can reverse benefits and put you at early risk of death.
Supplements, also known as dietary supplements, are products that are taken orally to supplement one's diet. They can come in many forms, including pills, capsules, powders, liquids, and bars. Dietary supplements can help you meet your daily nutrient requirements and improve your overall health. They can also help reduce your risk of some health conditions. They can help correct deficiencies in vitamins and minerals. For example, you might take an iron supplement if you have iron deficiency anemia. Some medical conditions, like kidney failure, can make it difficult for your body to absorb nutrients. In that case, supplements can be pretty useful.
There are a few supplements that must be avoided without prescription as they can have negative effects on life, including reduced longevity.


Iron is an extremely important minerals for many bodily functions and is needed for growth and development. It helps in ensuring healthy red blood cells and also makes sure that oxygen is transported throughout the body. Iron deficiency can be sorted with the supplements and the intake of red meat and poultry which are rich in the mineral. It is however not advises to take iron supplements without doctor's advise as in excess they may have a lot of side effects.
According to National Institutes of Health, taking high doses of iron supplements, especially on an empty stomach, can lead to upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea. Not only this, large amounts of iron can have life-threatening consequences, including inflammation of the stomach lining and ulcers. Extremely high doses - in hundreds or thousands of mg, can cause organ failure, coma, convulsions, and death.
It is important to keep the iron supplements out of your children's reach as there have been several instances of accidental iron poisonings in children, as per National Institutes of Health.
Taking supplements for iron deficiency, which are not needed, can lead to oxidative stress that damages the cells and tissues. Too much of iron in the body can accumulate in the liver, heart, and pancreas. It may also interact with the other medication you are taking and impact their absorption.
The ideal dose
The recommended daily value (DV) of iron for adults and children aged 4 and older is 18 milligrams (mg), as per US Food and Drug Administration.
Natural sources of Iron: Dark leafy greens, lentils, chickpeas, tofu, tempeh, Red meat, poultry, seafood, liver, iron-fortified cereals, nuts and seeds, quinoa
Vitamin E is a crucial nutrient for your body and plays an important role in preventing blood clots, protecting cells from oxidative damage, and supporting immune function. However, excess of Vitamin E can be troublesome as it is linked with an increased risk of prostate cancer, leading to mortality in a few cases. According to a study published in JAMA Network, dietary supplementation with vitamin E significantly increased the risk of prostate cancer among healthy men. Vitamin E supplements shouldn't be started without consulting an expert as too much of it can cause Vitamin E toxicity which can lead to dangerous symptoms.
It is always better to add Vitamin E through diet. Nuts, seeds, and other green leafy vegetables are a rich source of the essential nutrient.
The ideal dose
In general people are advised to consume around 15 mg of vitamin E per day, and the largest daily intake that is considered safe is 1,100 mg a day, as per FDA.
Natural sources of Vitamin E: Nuts and seeds (almonds, sunflower seeds, hazelnuts), vegetable oils (sunflower, safflower, wheat germ oil), avocados, spinach, broccoli, sweet potatoes, and fortified cereals.
Research has shown that high-dose vitamin E might delay the progression of Alzheimer's disease in people who have been diagnosed with mild to moderate Alzheimer's disease.
People have the habit of popping the multivitamin tablets without consulting the doctor but this may be silently increasing your risk of death.
A study published in JAMA Network Open in 2023 has found that there is no significant link between intake of multivitamin tablets to reduced mortality rate. While multivitamins help in giving energy to the body daily, the excess gets stored in the kidney leading to an increase in risk of kidney stones and cardiovascular problems. Instead of relying on supplements for daily energy, a change in diet can help you with extending your lifespan.
An article in the September 2019 issue of Scientific American lists numerous studies that have found associations between high doses of B vitamins and hip fractures, including a May 2019 study co-authored by Walter Willett of Harvard T.H. Chan School of Public Health, that used data from the decades-long Nurses’ Health Study. It also mentions a 2017 study based on a large Norwegian trial. The article also cited a 2002 study, also co-authored by Willett, that linked excessive vitamin A with hip fractures.
Intake of milk, vegetables, fruits, pulses, and plant-based meat helps you gain your daily dose of energy and health benefits.
It is also important to take vitamins the right way to reap maximum benefits out of them. Fat-soluble vitamins like A, D, E, and K should be taken with meals that have healthy fats to enhance absorption. On the other hand water-soluble vitamins like C and B-complex are best taken on an empty stomach with water for optimal absorption. Some vitamins, such as iron, are better absorbed when taken with vitamin C but should be avoided with calcium-rich foods, which can inhibit absorption.

Intake of milk, vegetables, fruits, pulses, and plant-based meat helps you gain your daily dose of energy and health benefits.
Beta-carotene is a pigment found in plants that gives them their colour. The body converts beta carotene into vitamin A, which is an essential vitamin. While the right amount, can increase healthy amounts of Vitamin A in the body which is linked to eye health, immunity, reproduction, growth and development, a study published in journal Nutrients showed that smokers with high beta carotene intake might have an increased risk of lung cancer.
Beta-carotene serves as an antioxidant and shields the body from free radicals that can damage cells through a process known as oxidation. Not controlling this process could lead to a number of chronic illnesses. According to studies, eating more antioxidants in foods helps boost your immune system, protect against free radicals, and may lower your risk of heart disease and cancer.
Natural sources of beta-carotene: Carrots, sweet potatoes, pumpkins, butternut squash, dark leafy greens (spinach, kale, collard greens), red and orange bell peppers, apricots, cantaloupe
Beta carotene is fat-soluble, so consume these foods with healthy fats like olive oil or avocado for better absorption.

Vitamin A: 900 micrograms of retinol activity equivalents (mcg RAE)
Vitamin B6: 1.7 milligrams (mg)
Vitamin B12: 2.4 mcg
Vitamin C: 90 mg
Calcium: 1,300 mcg
Chloride: 2,300 mg
Iodine: 150 mg
Iron: 18 mg
Magnesium: 420 mg
Potassium: 4,700 mg
How can you age healthily?
Aging healthy is not a complicated process, you just need to follow a strict yet simple process. Follow a perfectly healthy diet that has fruits, vegetables, whole grains, and lean proteins. Make sure to stay active and exercise regularly. Keep yourself hydrated enough with water and juice.
The body needs enough rest and recharge. Develop the habit of sleeping at least 7 - 9 hours daily and keep a consistent sleep routine so your body understands the clock track you stay on.
Healthy aging is also linked to your mental health. Often challenge your brain with tasks that make you think - like a puzzle, a crossword, or reading a book.
Make more friends: There is a fun way to add more years to your life, and that is making more friends and being more social. It will not only make you live longer but also more meaningfully.
Quit smoking: Not smoking can help you live way longer than those who are addicted to cigarettes. Kicking the habit at age of 30 can add at least a decade to your life while at 40, 50, or 60 can add 9, 6, or 3 years to your life, respectively.
Balanced diet: A plate full of a range of nutrients can nourish your body well and save you from many chronic diseases from high cholesterol, heart issues to high blood pressure.
Get enough sleep: Prioritize restful sleep to improve your immune system, memory, and overall health, helping you stay vibrant for longer.
Manage stress: Finding healthy ways to cope with stress, such as meditation or deep breathing exercises, can reduce the risk of chronic conditions and promote a longer, healthier life.
Vitamin and mineral supplements are widely used globally, with their nutrient content ranging from below recommended levels to excessive amounts. While they help address deficiencies and maintain adequate intake, most over-the-counter supplements are consumed by individuals without clinical signs of deficiency. However, their impact on reducing the risk of non-communicable diseases in generally healthy populations remains debated. Current evidence does not support using vitamin or fish oil supplements to reduce non-communicable disease risk in healthy populations without nutritional deficiencies, according to a study published in the journal BMJ.
A study using UK Biobank data shows that shifting from unhealthy dietary patterns to the Eatwell Guide recommendations can increase life expectancy by 8.9 years for 40-year-old males and 8.6 years for females. A transition to longevity-associated diets offers even greater gains, with 10.8 years for males and 10.4 years for females. The biggest benefits come from eating more whole grains, nuts, and fruits, while reducing sugar-sweetened beverages and processed meats.
People with diabetes are often deficient in certain nutrients. According to a new study published in the Journal BMJ Nutrition Prevention & Health, scientists found that micronutrient deficiencies among people with type 2 diabetes was about 45%.
It is important to begin your day with a balanced diet comprising of all food groups. This is crucial to avoid nutrient deficiency as well as staying energetic throughout the day while avoiding unhealthy cravings.