What are the safest supplements? Do we need a supplement to live a healthy life? Is the food not enough to fulfill our requirements? You might think about these questions every time you hear about the importance of nutrient supplements.

We usually try to fulfill our dietary requirements using the food. However, sometimes the food is not enough to keep us fit. Therefore, it is inevitable to use nutrient supplements. 

Before using supplements, it is necessary to get knowledge about their beneficial and adverse effects. Most of the nutrient supplements are safe to use. However, we have enlisted the nutrients in order from the safest to the least safe one.


The top of the list of the safest supplements is zinc supplements. The zinc helps to fight skin acne and improve the growth of hair. It reduces the signs of aging by slowing down the progression of muscular degeneration in the body. It helps boost the immune system, regulate blood sugar levels, and decrease the risk of cardiovascular diseases. and build muscle.

The daily dose of zinc is 30 mg. Excessive use can cause mild digestive issues like vomiting, diarrhea, and nausea. Sometimes it can induce flu-like symptoms and reduce the efficacy of antibiotics. However, it does not cause any severe harm to the body.

Safest Supplements


Iron supplements are helpful for people with anemia and pallor. It enhances the hemoglobin synthesis in the blood and mitigates the signs like dyspnea and anemia.

It treats iron deficiency anemia, improves skin health, and enhances cognitive abilities as well. These supplements are ideal to use in pregnancy. It reduces the chances of heart failure and prevents restless leg syndrome in women.

These supplements are relatively safe, and in high doses, they can cause digestive problems only. It can cause diarrhea and constipation both. Liquid supplementation can blacken the teeth.


Cranberry is a natural fruit that is useful to make supplements. because it’s natural it’s one of the safest supplements. It has natural anti-inflammatory properties because of the presence of salicylic acid. These supplements improve heart health and keep digestive track functional.

Regular use of cranberry extracts helps to prevent cancer. However, excessive use can cause increased urination. It can also show some adverse effects in people allergic to aspirin or salicylic acid.

It can increase the formation of calcium oxalate stones in the kidney. These extracts are contraindicated in patients using blood-thinning medications or warfarin.


These supplements are helpful for people suffering from chronic health conditions. It prevents mitochondrial dysfunction and prevents problems like migraines, canker sores, anxiety, etc. It is essential for good fetal growth.

However, despite all these benefits, it can cause many harmful effects as well. Excessive use of folate can lead to increase blood sugar levels. It can cause excessive nicotinic acid production that can cause liver damage and skin diseases. Excess nicotinamide can lead to clotting abnormalities as well.


Calcium supplements are famous for their role in strengthening the bones. However, they have more ill effects as compared to benefits. Calcium supplements do not prevent fractures in the bones.

These supplements cause an increased risk of intestinal polyps, digestive ulcers, and kidney stones. It also enhances the chances of a heart attack because calcium changes the tonicity of blood vessels.

The routine dose of calcium is 500 mg. Excessive calcium will deposit in the blood vessel and leads to blood clotting. Therefore, it is better to take calcium from natural food sources. 


The supplements are necessary to improve the overall health of the body. The safest supplement is the zinc supplement which helps to improve hair growth and skin. However, the least safe supplement is calcium. High doses of calcium can cause the formation of kidney stones. Therefore, use these supplements in their prescribed quantity.