Every week, a new wellness trend emerges, challenging our understanding of what it means to be healthy. Social media has become a powerful tool for learning about better ways to live, but it can also lead us to question the information we’re exposed to. Practices like peptides and mouth taping have come under scrutiny, and now there’s growing concern about the rise of extreme supplement stacking.
Kim Kardashian, 45, recently opened up about her own nutritional habits during an appearance on “Good Hang with Amy Poehler.” She revealed that she takes “probably 35 supplements a day,” spreading them out into three doses. However, she admitted to experiencing “pill fatigue” and even stopping certain supplements, like fish oil, at one point. But when she had her bloodwork done, it became clear that she needed to restart them.
With Google searches for “how many supplements to take a day” increasing by 66 per cent in the last 12 months, experts are concerned about the trend of taking excessive amounts of supplements. “Supplement stacking” is a common practice where different dietary supplements are taken together to enhance their effectiveness based on personal goals.
However, each person’s body processes vitamins and nutrients differently, and over-supplementing can lead to serious health risks, including interactions with medications and overlapping ingredients. Experts from Hunter & Gather warn against the dangers of extreme supplement stacking, noting the alarming increase in online searches related to this topic.
Pauline Cox, Director of Functional Nutrition, explains: “Taking 35 supplements per day might sound like peak wellness, but the reality is that more does not mean better. It’s concerning to see Kim Kardashian promote such excessive supplement routines.”
She adds: “The volume of synthetic supplements and vitamins can be overwhelming, and overdoing it, known as supplement stacking, can be counterproductive and unhealthy. Dangerously high doses of isolated nutrients can lead to serious health complications, including liver strain and weakened bones.”
Pauline emphasizes that ideally, all nutrition should come from real and whole foods. However, most people aren’t eating this way. Instead of adding more synthetic supplements to your routine, she suggests choosing nutrient-dense, whole food foundations to help your body function optimally.
Here’s how you should approach your own supplement stack:
- Identify where you may need support
“It’s easy to assume that taking a range of supplements and vitamins is beneficial, but it can actually have the reverse effect,” says Pauline. “Identify areas where you may need a boost, whether that’s energy levels, digestive health, focus, immunity, or hormones.”
“If your diet lacks nutrient-dense organ meats, a whole food organ supplement is a natural way to support energy and healthy ageing, making it easy to incorporate without overcomplicating your routine.”
- Assess your diet
“A healthy, nutritious diet is the most effective way to fill nutritional gaps by eating whole foods, fruits, vegetables, healthy fats and lean proteins,” Pauline notes. “When busy lifestyles make cooking difficult, convenient, real-food alternatives, such as bone broth, can help get essential nutrients.”
“Bone broth naturally provides collagen, amino acids, electrolytes, glucosamine and chondroitin, supporting gut health, joint mobility, skin health, immune function and hydration.”
- Prioritise overall health
“Before buying supplements that are trending online, focus on improving overall health,” Pauline concludes. “A balanced, nutrient-dense diet, protein intake, regular exercise, and good quality sleep can have a massive impact.”
“If you suspect you have a nutrient deficiency, visit a healthcare professional for a blood test, an accurate diagnosis and appropriate treatment.”
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