Detox supplements keep popping up as an all in one fix for feeling sluggish, speeding up metabolism, losing weight, and giving your body a clean slate. The pitch is usually simple, take a capsule or powder and let it flush out toxins while you get a boost of energy. Nutrition experts warn that the science behind these promises is thin, and that your body already has its own built in detox system. In many cases, trying to “help” that process with supplements can create more problems than it solves.
Dietitian and nutritionist Amy Brownstein has urged people to avoid detox supplements altogether, pointing to a handful of risks that do not get enough attention. One issue is nutrient absorption. Many detox products rely on concentrated polyphenols such as resveratrol or EGCG from green tea extract. Polyphenols from everyday foods can act as antioxidants, but very high doses from supplements may interfere with iron absorption, which can raise the risk of low iron.
When iron levels dip, the effects can show up in ways that feel frustratingly vague. Brownstein told EatingWell that fatigue, headaches, dizziness, and trouble concentrating can all be tied to insufficient iron. That is part of what makes detox supplements tricky, since people may blame the symptoms on stress, sleep, or a busy season rather than the product they started taking.
Liver strain is another concern, even when the ingredients seem harmless because they are plant based. Research has linked high dose green tea extract to liver injury in some cases, with EGCG often discussed as a possible factor. Brownstein also warns that “colon cleanse” style formulas can include herbs such as senna, cascara sagrada, or ashwagandha, which in large amounts may contribute to liver damage. On top of that, these blends can trigger intense diarrhea, fluid loss, and electrolyte imbalances that leave people feeling weak and depleted.
Medication interactions can be even more serious, since many herbs and extracts can affect the enzymes that help your body process drugs. Brownstein notes that grapefruit extract, sometimes used in detox products, is known for interfering with enzymes involved in drug metabolism and can affect cholesterol lowering medications. She also points to research suggesting green tea extract may reduce the effectiveness of certain medications for high blood pressure, cholesterol, and osteoporosis.
Finally, supplement quality control is not the same as it is for prescription drugs. Studies have warned that some products may contain heavy metals, undeclared synthetic ingredients, or even substances that act like drugs. In extreme cases, very high concentrations of certain compounds can overwhelm the liver’s pathways and lead to severe outcomes.
Have you ever been tempted by a detox trend, or found a better way to reset your routine without supplements? Share your thoughts in the comments.
