- Detox supplements may be all the rage, but they can actually be harmful to your body.
- They may impair nutrient absorption, damage your liver and interfere with medications.
- Instead, focus on hydrating, getting enough sleep and a balanced, high-fiber eating plan.
Detox supplements abound, claiming to boost energy and metabolism, help with weight loss, cleanse your colon, reduce gas and bloating and–of course–remove toxins from your body. It’s easy to see the appeal, especially when you’re in need of a reset or looking for more energy. But despite the detox supplement boom, the science behind these claims is thin.
Plus, your body doesn’t need a detox, says Heather Gosnell, M.D.
“The liver and kidneys are already incredibly efficient, self-regulating organs designed to filter and eliminate waste continuously,” adds Gosnell. Not only are these organs built for detoxing, some supplements can actually harm them. “The most dangerous ‘detox’ supplements are the ones that damage the very organs they claim to help,” says Gosnell.
Here’s what experts want you to know about the dangerous side effects of using supplements to detox, plus proven strategies to help you feel your very best.
Dangerous Side Effects of Using Supplements to “Detox”
They May Impair Nutrient Absorption
Many detox supplements contain polyphenols such as resveratrol or EGCG from green tea extract. In proper amounts, polyphenols act as antioxidants, protecting our cells from damaging oxidative stress that can contribute to chronic diseases.
While the amounts of polyphenols naturally found in whole foods can be beneficial, the excessive doses in some supplements can work against you. For instance, abnormally large amounts of polyphenols may inhibit iron absorption, increasing the risk of iron deficiency. That can lead to fatigue, headaches, dizziness and trouble concentrating.
They May Cause Liver Damage
“Research shows that many seemingly natural supplements can cause liver inflammation, elevate liver enzymes or in rare cases, cause liver failure,” explains Kiran Campbell, RDN.
Green tea extract, often used in detox supplements that claim to boost energy or speed weight loss, makes an appearance here, too. Evidence suggests that high doses of a compound in green tea, called epigallocatechin gallate (EGCG), can injure the liver. It is unclear exactly how this happens. However, experts suspect too much EGCG may increase levels of harmful molecules in the liver or interact with a liver enzyme, called cytochrome P450 (CYP450), which is needed to break down drugs, toxins and alcohol to detoxify the body naturally.
Colon-cleanse supplements may also include several herbs that can also lead to liver damage, when used in excessive amounts, especially if they include ashwagandha, senna or cascara sagrada. However, liver damage isn’t the only reason to avoid some of these herbs. “The misuse of harsh stimulant laxatives like senna or cascara sagrada in high-dose cleanses causes severe diarrhea, leading to dangerous fluid loss and electrolyte imbalances,” Gosnell explains.,
They May Have Dangerous Drug Interactions
“Another danger of detox supplements is drug interactions,” explains Gosnell. “Many herbs interfere with drug metabolism, which can lead to either toxic levels in the blood or render prescribed medications ineffective.”
One major offender is grapefruit extract, which may be found in detox supplements claiming to increase fat burning or promote gut health. Grapefruit is notorious for interfering with CYP450 enzymes, potentially altering the effectiveness of a long list of medications, especially cholesterol-lowering drugs. Ditto for licorice extract, another common addition to detox supplements.
Green tea extract makes the list as well. It has been shown to interfere with the effectiveness of medications used to treat high blood pressure, cholesterol and osteoporosis. If you’re wondering why green tea extract seems to cause so many adverse effects, it can be helpful to know that it has been studied in far more detail than many other supplements. So, it’s hardly the only troublemaker. There’s just more research behind it.
They May Be Contaminated with Toxins
Supplements are not regulated by the Food and Drug Administration the same way that medications are. As a result, there is less oversight to ensure they are free of contaminants or that they even contain the ingredients they claim to.
To complicate matters, supplements often contain heavy metals, undisclosed or synthetic ingredients, and even unapproved drugs that are known to be liver toxins, says Gosnell. “In fact, high concentrations of some supplement components can overwhelm the liver’s metabolic pathways, leading to inflammation, elevated liver enzymes and even liver failure requiring a transplant or resulting in death,” she notes.
Healthy Strategies to Help Your Body Feel Its Best
“What people usually mean when they say they want a ‘detox’ is that they want to feel lighter, less sluggish or more energized,” says Juliana Crimi, RD, M.H.Sc. Instead of supplements, focus on these simple habits that actually support your body’s natural detox systems.
- Stay well-hydrated: “Water supports kidney function, helps move waste through the body and prevents constipation,” says Campbell.
- Get enough sleep: Campbell encourages sleeping seven to nine hours to activate the brain’s waste removal or “detox” system.
- Focus on fiber: “Fiber helps remove waste products, supports the gut microbiome and promotes regularity,” explains Campbell. Aim for 25 to 34 grams of fiber daily from a combination of whole grains, nuts, seeds, legumes, fruits and vegetables.
- Limit added sugars: Added sugars can spell all kinds of trouble for your health, including promoting liver disease. That doesn’t mean you can never enjoy the occasional sweet, but a good goal is no more than 10% of your daily calories.
- If you smoke, seek help quitting: We don’t have to tell you that smoking is bad for you. But did you know that in as little as 14 days without cigarettes, the body rids itself of harmful compounds and undergoes a significant reduction in inflammation? That’s a detox in itself!
Our Expert Take
Detox supplements may be trendy. But they’re not backed by strong science, and in many cases, they can do more harm than good. The truth is, your body already has its own sophisticated detox system: Your liver and kidneys. Instead of focusing on supplements, prioritize the basics: good sleep, proper hydration and a balanced, high-fiber eating plan. As Crimini puts it, “If you want a reset, start with your plate and your pillow, not a pill.”
