Many people maintain checklists in life—tasks, medications, hydration, and more. Recently, a new trend has emerged: the supplement checklist. People compare notes, track what others are taking, and try to optimize their health. But not all supplements are safe for everyone, and some can be harmful. Here are four supplements to avoid.
Kava
Kava is a plant native to Oceania, often used to reduce stress and anxiety. It comes in capsules, powders, teas, and extracts. However, kava has been banned in countries such as Germany, Switzerland, France, Canada, and the UK due to safety concerns. Studies have linked it to liver damage, with about 100 cases reported by 2018. Kava also slows the nervous system, and combining it with alcohol or anxiety medications increases the risk of impairment. The FDA warns that kava beverages are “not safe for human consumption.”
Kratom
Kratom, derived from a Southeast Asian tropical tree, is used for anxiety, pain, and depression. In small doses, it acts as a stimulant; in larger doses, it has sedative effects. According to a 2025 survey, 9% of American adults reported using it. Despite its popularity, the FDA warns against its use as a dietary supplement. Kratom can cause liver toxicity, seizures, substance use disorder, and even death. It is particularly important to keep it away from children.
St. John’s Wort
Often marketed as an antidepressant, St. John’s Wort has shown no significant improvement in depression in clinical studies. A 2001 trial reported that its effects were comparable to a placebo. The herb can also interfere with multiple medications, including birth control, immunosuppressants, and heart medications like warfarin, potentially rendering them ineffective.
Green Tea Extract
Green tea is widely regarded as healthy, but its concentrated supplement form can be dangerous. While drinking multiple cups of tea spreads out the dose, green tea extract delivers the equivalent of 12 cups all at once. This can cause digestive issues and interact with medications like blood thinners and cholesterol-lowering drugs. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) warns that green tea extract has been linked to severe liver damage, sometimes requiring transplantation.
Takeaway
More is not always better when it comes to supplements. While they can offer benefits, the wrong supplement or dosage can be harmful. Always consult a healthcare provider before adding supplements to your routine. In a world filled with health trends and quick fixes, knowledge is your most important supplement.
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