Stacking supplements without key test can do more harm than good, expert warns

Supplements are a daily wellness habit for many Americans — but experts warn more isnt always better.

Some common nutritional supplements include zinc for immune function, ashwagandha for stress relief, fish oil for improving and magnesium for better sleep, among others that have gained popularity on social media.

In an interview with Fox News Digital, Jim LaValle, a clinical pharmacist and metabolic medicine expert based in Texas, said that supplements should be balanced with other medications and .

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"I've never met a supplement I didn't like under the right circumstances," he said. "There's some evidence around what it's doing in the body."

While supplementing certain nutrients can be beneficial, the health expert warned that overdoing it can be "problematic."

"A lot of people take one of everything and then stack peptides on top of it — and then they're going and doing 18 different things," he said.

It's important to first assess what the body needs from an individualized approach, according to LaValle.

For example, low magnesium has been associated with the development of metabolic syndrome. In that case, he said, taking a magnesium supplement could help to balance out levels.

"We assume that if you eat healthy, you're going to get those nutrients. But are the foods we're selecting actually rich in ?" he questioned.

LaValle recommends to address specific needs, starting with a blood test to pinpoint any deficiencies, rather than blindly treating symptoms.

Low iron and ferritin are common among people complaining of , LaValle said, yet some may instead turn to supplements like ashwagandha or rhodiola in an effort to boost their energy.

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"Theyre buying some kind of stimulant adaptogen to try to get their energy up," he said. "Thats pretty basic — youre low in iron, and you never got a blood test."

LaValle noted that the number of biomarkers measured is less important than how well the results are interpreted.

After appropriate blood testing, the results can be used to identify "functional highs and lows" and help establish specific , he said.

"If you're somebody who has a goal to get out there and get after it and do a Hyrox or an LT Games or a Tough Mudder, there could be supplements that would help improve your performance [or] reduce your risk of injury," LaValle said.

"It doesn't mean you [have to] take them all the time."

The expert reiterated that its easy to "overdo it," particularly with the influence of online advice.

"When people are getting barraged with marketing between social media and friends telling them, 'I did this and it worked,' they'll lean in and go, 'Hey, if two is good, four is better, and why not do 10?'"

In one example, having low levels of certain nutrients, such as zinc, can disrupt key functions in the body, as zinc plays an important role in immune health, cell growth and metabolism.

But supplementing with too much zinc can cause and even copper deficiency, which can lead to anemia and other neurological problems, according to the NIH.

"So having low zinc is not good, but you can overdo zinc," LaValle said. "You can ove