In the world of health and wellness, herbal supplements are often regarded as the go-to solution for a myriad of ailments. Whether it’s reducing stress, fighting inflammation, or shedding a few extra pounds, there’s likely an herb for that. For years, I leaned on a particular trio of supplements—ashwagandha, turmeric (or curcumin), and green tea extract—as my natural remedies of choice. These supplements were not just occasional aids but a regular part of my daily routine, especially during the colder months when stress and inflammation seemed to peak.
However, recent findings have turned my understanding of these so-called “natural” supplements on its head. Three of my favorites have been linked to liver toxicity, forcing me to reconsider my approach to health and wellness. This is my story of discovery, the lessons I’ve learned, and the changes I’ve made to safeguard my health.
My Herbal Stack: Ashwagandha, Turmeric, and Green Tea Extract
For as long as I can remember, I’ve been interested in optimizing my health and longevity through a combination of diet, exercise, and supplementation. Among the various supplements I experimented with, ashwagandha and turmeric quickly became my go-to duo, especially during winter.
• Ashwagandha: Often touted as a potent adaptogen, ashwagandha is believed to help the body manage stress while also boosting energy levels. For me, it was a morning staple, providing a sense of calm and vitality to start the day.
• Turmeric (Curcumin): Known for its anti-inflammatory properties, turmeric was my evening companion. After intense workouts or long runs, I found that it helped soothe my muscles and speed up recovery. It became an essential part of my post-exercise routine.
• Green Tea Extract: While not a daily supplement for me, I used green tea extract periodically for its stimulant effects and weight loss benefits. The idea of boosting metabolism naturally was appealing, especially during periods when I wanted to shed a few extra pounds.
These supplements, combined with a variety of others—ranging from vitamin B and D to magnesium for sleep—formed the backbone of my health regimen. I believed that this combination of natural supplements and vitamins would help me stay healthy, energetic, and resilient.
The Shock of Elevated Liver Markers
It wasn’t until a routine health check that I began to question my supplement regimen. My doctor noted that I had elevated liver markers—a sign that my liver might be under stress. At the time, I was unaware of any connection between my supplements and liver health, so I brushed it off as a minor concern. But then, I stumbled upon an article that mentioned the potential liver toxicity associated with ashwagandha, turmeric, and green tea extract.
The timing was uncanny. My doctor had just advised me to take it easy with the supplements, suggesting that I might be overloading my system. Up until then, I had been taking between 10-15 different supplements, many of which were recommended for longevity or increased energy. It was a wake-up call.
Ashwagandha: A Double-Edged Sword
Ashwagandha was one of the first supplements I reconsidered. While it’s widely recognized for its adaptogenic properties, there have been reports of certain brands being linked to liver toxicity. Although the direct connection between ashwagandha and liver damage is still unclear, the risk was enough to make me stop taking it regularly.
Instead, I’ve turned to L-theanine, an amino acid found in green tea, as a safer alternative. L-theanine has a well-documented safety profile and no known links to liver toxicity. It helps calm my mind without the potential risks associated with ashwagandha, making it a better fit for my daily routine.
Turmeric: A Supplement I Had to Let Go
Letting go of turmeric was perhaps the hardest decision. I genuinely believed it was helping with my recovery from workouts, reducing the micro-injuries that come with intense physical activity. However, the link between high doses of turmeric supplements and liver toxicity was too significant to ignore.
Interestingly, it’s not just turmeric in supplement form that’s potentially harmful. It turns out that adding turmeric to your food in normal culinary amounts doesn’t pose the same risks. The issue arises when turmeric is consumed in large quantities, which is common with supplements. With this in mind, I’ve decided to get my turmeric from my diet rather than through concentrated supplements.
Green Tea Extract: A Supplement I No Longer Need
Green tea extract, another supplement linked to liver toxicity, was fortunately not a regular part of my routine. I had already shifted away from using it as a weight-loss aid, opting instead for natural methods like calorie restriction and cutting out sugars. Given the potential risks, I’m glad I made that decision before any adverse effects could occur.
It’s worth noting that drinking green tea itself is generally safe, as the extract used in supplements is far more concentrated. This concentration can be a double-edged sword, providing potent effects but also increasing the risk of toxicity.
Lessons Learned: The Importance of Caution with Supplements
This experience has taught me that even natural supplements should be treated with the same caution as any other medication. Just because something is derived from a plant doesn’t mean it’s inherently safe. In fact, the concentrated forms found in many supplements can pose significant risks if not used responsibly.
One of the biggest misconceptions I’ve had to confront is the belief that “herbal” equals “safe.” The truth is that herbal supplements can have powerful effects on the body—both positive and negative. They need to be taken seriously and used with caution, ideally under the guidance of a healthcare professional.
My New Approach to Supplementation
As a result of these revelations, I’ve drastically reduced the number of supplements I take. I’ve cut down to the bare minimum, focusing on a high-quality multivitamin that covers essential nutrients without unnecessary extras. I also continue to take L-theanine, which I’ve found to be an excellent mood stabilizer and productivity booster, especially when combined with my morning coffee.
Magnesium remains a part of my routine as well, though I’ve adjusted the dosage and form to better suit my needs. For sleep, I’ve switched from magnesium glycinate to magnesium taurate, which I find works better for me without causing grogginess in the morning.
Perhaps the most significant change is my renewed focus on getting nutrients from food rather than supplements. I’ve started incorporating more nutrient-dense foods into my diet, like kiwi for better sleep and fish products for their anti-inflammatory properties. I also use manuka honey as a natural remedy for mild inflammation, which has proven effective without the side effects associated with steroids.
If I were to take a new supplement I would first check for any potential risks. One way of doing this is to search for the name of the supplement in this 2012 study of liver toxicity.
Conclusion: The Road Ahead
My journey with supplements has been a learning experience, one that has reshaped my approach to health and wellness. While I still believe in the power of supplements, I now understand the importance of using them responsibly and with proper guidance. It’s easy to fall into the trap of thinking that more is better, but when it comes to supplements, moderation is key.
If you’re considering taking herbal supplements, I encourage you to do your research, consult with your doctor, and listen to your body. Supplements can be beneficial, but they can also pose risks—especially if taken in large quantities or over extended periods.
Have you had experiences with ashwagandha, turmeric, green tea extract, or other supplements? I’d love to hear about your journey and what changes you’ve made to protect your health. Together, we can navigate the complex world of supplements and make informed choices that support our well-being.