A doctor shares the 7 supplements he takes a day to reduce inflammation, prevent heart disease, and support metabolism

• Supplements like herbs, vitamins, and minerals can backfire if you don't use them correctly.
• Mixing too many supplements and medications can cause stress and damage to your liver.
• A liver doctor explains his 7-step supplement routine, with benefits for healthy aging and metabolism.

Supplements can be a great way to get an edge in your fitness, reduce the risk of disease, and even boost longevity — but picking the right combination is key to avoiding side effects, said a liver doctor.

It's a common misconception that supplements, especially natural ones like herbs, are safer than medications. They can actually cause serious health problems if taken incorrectly. Up to 20% of liver toxicity cases in the US are related to supplements, research suggests.

However, it's also a mistake to rule out the potential health benefits of supplements, including those from traditions like Chinese medicine or Ayurveda, according to Dr. Gareth Morris-Stiff, a former surgeon at Cleveland Clinic and chief medical officer at The Liver Clinic.

"Some of them extremely useful, very beneficial to human health," Morris-Stiff told Business Insider.

Many of the risks from supplements come from taking too much, or too many compounds at once, including medications.

"It's a matter of getting the right compound for you as an individual for your needs," he said.

How to combine supplements without damaging your liver

The most important rule for your supplement routine is to choose the right supplements for your goals.

Then, you can work out the balance.

For instance, if you want to reduce inflammation, milk thistle can help. But it doesn't mix well with other herbs or drugs like antivirals or sleep medications. Combined, it can become too much for the liver to process.

Morris-Stiff said one patient he worked with had a cirrhotic liver and jaundice, with yellow skin and eyes, after taking medications with supplements and home-grown garden herbs.

"Individually they were good, but everything coming together, it ended with toxicity. There's too much competition for the detoxification system in the liver," he said.

Check an online research database, such as from the National Library of Medicine, for safety information and any known drug interactions before starting a supplement. And always consult your doctor if you're not sure.

Here's what Morris-Stiff takes:

1. Curcumin or turmeric to inflammation

Morris-Stiff said daily curcumin has been part of his routine for more than a decade.

Curcumin is a bright yellow compound found in the spice turmeric, and research has found it has anti-inflammatory and antioxidant benefits. A 2024 study found curcumin may help slow aging and help protect cells from damage.

His daily dose of turmeric comes from a supplement blend called De-Liver-Ance developed by The Liver Clinic, which also includes peppermint, star anise, red sage, and the nutrient choline.

2. Vitamin D is crucial for the immune system

Morris-Stiff said he takes a daily multivitamin which contains 5,000 units of vitamin D, well over the typical 600-800 units typically recommended.

He said that vitamin D has a history of being used in large doses to help the body fight off illness and infection.

"I think that's more in line with what we need," he said.

As many as 40% of Americans are deficient in the nutrient. Talk to your doctor to get your own levels tested and see whether supplementing might help, and how much to take.

3. Selenium reduces risk of chronic disease

A mineral found in nuts, seafood, beans, and organ meats, selenium is a antioxidant that can help reduce the risk of heart disease and somes cancer.

Morris-Stiff takes 200 micrograms per day, about four times as much usually recommended by the FDA which he said "woefully inadequate" as the amount of the nutrient in our food has declined over time.

4. Zinc supports healthy aging

The same multivitamin Morris-Stiff takes daily also includes 50 milligrams of zinc.

Zinc is another trace mineral with an important role in protecting metabolism and healthy cell development over time.

5. Magnesium is key for brain and muscle health

Rounding out his daily mineral supplements, Morris-Stiff said he takes 500 milligrams of magnesium, twice per day, to improve sleep and to help manage a heart condition.

"I use it for rest and sleep predominantly, it helps calm my heart," he said.

Magnesium has surged in popularity in recent years as a tool for more restful sleep, as it helps regular the nerves, muscles, and brain, potentially easing anxiety and restlessness.

6. Fatty acids fight inflammation

Morris-Stiff routinely supplements essential fatty acids like omega-3s, which have been linked to healthy aging, lower information, and reduced accumulation of fat in the liver.

He recently switched to taking a similar fatty acid called C15:0, which emerging evidence suggests may reduce the risk of heart disease, diabetes, and liver problems.

"As a surgeon scientist, I like to look at the evidence," he said. "I'm learning and I'm adapting and changing as I come across better supplements."

7. Probiotics like kombucha boost gut health

Certain foods help prevent illness, too, particularly fermented foods that offer a dose of probiotics, bacteria that support a healthy gut and metabolism.

Morris-Stiff said he drinks both kefir (similar to yogurt) and kombucha daily.

The gut microbiome, beneficial bacteria in the digestive system, can influence the health of the whole body, including the brain.

This holistic approach is crucial for taking a proactive approach to long-term health overall, helping save you time (and money), according to Morris-Stiff.

"You could probably prevent four or five consecutive appointments by dealing with the body as a whole as opposed to fixing individual complaints," he said.