Although many people safely consume vitamin supplements on a daily basis, it is possible to take too high a dose, which can lead to adverse side effects. Overdose of certain vitamins can lead to serious complications and, in rare circumstances, even death. Too much vitamin C or zinc can cause nausea, diarrhea, and stomach cramps. Too much selenium can lead to hair loss, gastrointestinal disorders, fatigue, and mild nerve damage.
Vitamin D promotes calcium absorption in the body, and getting enough is critical to health and well-being, offering the promise of protecting bones and preventing bone diseases such as osteoporosis. Supplemental vitamin D is popular because it is difficult (if not impossible) to get enough from food. In addition, as noted by the Centers for Disease Control and Prevention (CDC), our bodies produce vitamin D when bare skin is exposed to sunlight, but increased time spent indoors and widespread use of sunscreen have minimized the amount of vitamin D that many of us get from sun exposure. Calcium is essential for strong bones and a healthy heart, but too much is not good.
In fact, excess calcium, which the NIH describes as more than 2,500 mg per day for adults ages 19 to 50, and more than 2,000 mg per day for people age 51 and older, can cause problems. According to the Cleveland Clinic, “researchers believe that without adequate vitamin D to help absorb it, extra calcium is deposited in the arteries rather than in the bones. The National Institutes of Health (NIH) recommends 1,000 mg of calcium daily for women ages 19 to 50 and 1,200 mg daily for women age 51 and older. The recommendation for men aged 19 to 70 years is 1000 mg per day and 1200 mg daily for men age 71 and older.
UU. (USDA), 6 ounces of low-fat plain yogurt contains about 311 mg of calcium, a little less than a third of the daily recommendations. Other good sources of calcium include tofu, skim milk, cheese, fortified cereals, and juices. A surprising study published in the journal JAMA Internal Medicine, which examined data from nearly 40,000 women over 19 years, found that, on average, women who took supplements had a higher risk of dying compared to women who did not take supplements.
Multivitamins also did little or nothing to protect against common cancers, cardiovascular disease, or death. Jessica Cording, a research and development company based in New York. This is not a cause for immediate alarm. If you accidentally take two of your multivitamins on the same day, don't panic, it should be fine.
It's more about taking too much supplement on a consistent basis, even if it's something like calcium that you know is key to your health. A new study published in the Journal of the American Heart Association found that while calcium-rich foods may help protect heart health, calcium supplements may increase the risk of plaque buildup in the arteries, leading to heart damage. Beyond that, there are other common supplements that experts say can be risky if you take too much. Like calcium, potassium supplement overload is potentially problematic for your heart.
The mineral plays a role in regulating the heartbeat, and taking too much of it can cause heart problems, says Cording. Vitamin A is another example of a seemingly excellent supplement that can wreak havoc on your body. While it can help maintain healthy vision and immune system, vitamin A toxicity can lead to hair loss, bone loss, confusion, and even liver failure, says Rumsey. Unlike water-soluble types such as vitamins B and C, which you normally urinate if there is excess in your system, vitamin A is stored in body fat.
Iron and zinc can easily accumulate in your body and cause various problems, experts explain. While the symptoms of overdoing it with a supplement vary by vitamin or mineral, Cording says digestive problems are often the first sign that something is wrong, but people may also experience nausea, vomiting, seizures, or rapid heartbeat. If you notice any of these symptoms and suspect that you may have taken too much of a supplement, stop taking it immediately and call your doctor. In fact, it's a good idea to talk to your doctor before taking any type of supplement.
Even if you don't take any medicine and you're in good health, your doctor can do a blood test to determine if you really need to take any supplements, Cording notes. SELF does not provide medical advice, diagnosis or treatment. Any information published on this website or by this brand is not intended to be a substitute for medical advice, and you should not take any action before consulting a healthcare professional. Vitamins and minerals are essential for good health, but a person can take too much.
Just as a person can overeat sugar or drink excessive amounts of water, a person can also take too many supplements. Taking too many vitamins, minerals, and supplements can be hazardous to health. For example, high doses of vitamin B can cause hip fractures, says study. People should always check the dose of each supplement taken.
Surely you've heard the saying: “Too much of a good thing can turn into something bad. The same applies to vitamin supplements, since taking an excess of vitamins can be harmful to health. This may seem counterintuitive because vitamins are often encouraged to supplement nutrients that may be lacking in our diets. Doctors or nutritionists may suggest vitamins once it is confirmed that you have a nutrient deficiency and strongly recommend that the recommended daily doses be followed.
Vitamin A is a fat-soluble nutrient that is naturally present in many foods, such as beef, eggs, and many fruits and vegetables. An overdose of this vitamin can cause problems with confusion, hair loss, liver damage, and bone loss. It can also cause an increased risk of death and lung problems for those who have a history of smoking, particularly women who smoke. Millstine, noting that research shows that calcium is better absorbed through food than through.
Combining multiple supplements or taking higher doses than recommended can increase the risk that they will actually cause harm, says Kitchin. While it is difficult to overdose, only eating these vitamins naturally with a well-balanced diet, vitamin supplements can have negative ramifications. In addition, some supplement ingredients, such as caffeine powder and red yeast rice, have been shown to be potentially dangerous even at low doses. Jenkins agrees that, when taken in moderation, most vitamin and mineral supplements do no harm.
A recent review of 36 vitamins and minerals by the UK Food Standards Agency looked at the potential harms that may arise from supplementation with some of these agents. Johanna Dwyer, DsC, RD, Senior Scientist in Nutrition, Office of Dietary Supplements, National Institutes of Health; Professor of Medicine (Nutrition) and Community Health, Tufts University School of Medicine. In other words, the regulation of dietary supplements is much less strict than for prescription or over-the-counter drugs. .