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Have you ever wondered the question, can you take too many vitamins? It’s important to know since there are necessary vitamins to consume regularly. Read on.
A lot of people around the world take vitamins as a part of their daily routine. Vitamin supplements can make up for the poor diet choice and give your body a burst of energy and health. Vitamins come in the form of pills, injections, and drips.
While vitamins can work wonders for you, overdosing on vitamins is quite common. Although all the directions regarding safe dosages of vitamins are listed on the bottles, it is common for people to take more than the recommended dosage due to all the misinformation that is presented on the internet.
Overdosing on vitamins can be quite dangerous and even fatal in some cases. Let’s dig down deeper and explore the side effects and potential risks associated with consuming too many vitamins.
Vitamin Types – Fat-Soluble and Water-Soluble
Vitamins can be mainly categorized into 2 types; water-soluble and fat-soluble.
Water-Soluble Vitamins
Water-soluble vitamins are not stored in the tissues and are excreted from the body. The most common ones are Vitamin C and B (B1, B2, B3, B5, B6, B7, B9, ad B12). They are less dangerous as compared to fat-soluble vitamins.
However, caution is still required. For instance, excessive dosage of Vitamin B6 can lead to irreversible nerve damage, excess niacin can lead to liver damage. Hence, it is best to be cautious.
Fat-Soluble Vitamins
Fat-soluble vitamins are stored in your body and not easily dissolved in water; Vitamin A, D, E, and K. It can lead to vitamin toxicity which can be disastrous for your health. Overdosing on Fat-Soluble vitamins is generally more harmful than water-soluble ones.
Risks of Taking Certain Vitamins
Some of the most common risks of vitamin overdose include:
- Vitamin C – Overdose of Vitamin C can lead to high doses of gastrointestinal disturbances such as diarrhea, nausea, vomiting, cramps, and migraines.
- Vitamin B3 – It can lead to high blood pressure, abdominal pain, liver damage, and problems with vision.
- Vitamin B6 – Vitamin B6 can lead to severe neurological issues, sensitivity, nausea, skin lesions, and heartburn.
- Vitamin B9 – It can negatively impact mental function and immunity.
- Vitamin A – Some of the common symptoms of Vitamin A overdose is caused due to nausea, coma, increased intracranial pressure, and even death.
- Vitamin D – Overdosage of vitamin D can lead to weight loss, irregular heartbeat, appetite loss, and in some cases organ damage.
- Vitamin E – It can lead to blood clotting, stroke, and hemorrhages.
Can You Have Too Much of Good Thing?
Yes, you can overdose on vitamins. Here are a few tips that can help you out:
Check the Dosage
Vitamins and minerals are very important for your health but it is important to always check the dosage written on the packaging. Consuming vitamins can be disastrous to your health. Make sure to consult with your doctor as well.
Reading Labels of the Supplements
Make sure to read the labels of the supplements in detail. Two capsules with different names can have the same ingredients. If reading labels cause further doubt, consult your doctor to determine the right course of action. It is always best to take one particular multivitamin than a handful of supplements.
Ineffective Supplements
Not all supplements are created equal. Different brands have different qualities available. You can find everything from diet pills to herbs and synthetic ones in the pharmacies. Some vitamins will do nothing more than have a placebo effect on you. Hence, purchasing a random supplement without consulting a professional can have a negative impact on your health.
Fortified Foods
Fortified foods such as milk, cereals, protein bars, fruit juices, bread, and granola also contain vitamins and probiotics. Most of us consume fortified foods on a regular basis on top of our supplements. This is one of the most common reasons behind supplement overdose. Hence, keep a check on the labels of all the food items you consume.
Moderation
Supplements are an amazing part of a healthy lifestyle. However, moderation is the key like every other thing in your life. Always consult a health care professional prior to consuming any kind of pill or supplements. Have a close look at what are you eating and make sure you don’t pass the recommended dosage.
How to Safely Take Vitamins?
This is the question that might be circulating in your mind. Well, the first step towards optimal health is a well-rounded diet. A great diet must provide you with all the essential nutrients, vitamins, and minerals. However, some individuals need additional supplements due to a variety of other conditions such as age, medical conditions, diet, and genetic disorders.
Vitamins are safe to use if you are taking them responsibly. Here are a few points to consider:
- Avoid consuming more than tolerable upper intake levels.
- In certain cases (due to illnesses, age, and a number of other factors), the healthcare provider might ask you to take more than the recommended dosage. Make sure to follow the instructions of your doctor.
- If you are struggling with vitamin D deficiency, it will be treated by giving you high-dose vitamin D injections.
- While you can find general vitamin intake dosage on the supplement bottles, the dose can vary from person to person based on the individual needs of the person. Hence, it is best to discuss your dosage with a professional.
- Keep a close tab on your diet while consuming vitamins to ensure you are not consuming the same vitamin from multiple resources, leading to an overdose.
- Listen to your healthcare provider before adding any vitamin to your daily routine. If you start to feel any side effects, immediately get in touch with your healthcare professional.
Final Takeaway
Certain vitamins have set ULs that help prevent vitamin toxicity. Hence, it is best to discuss the vitamin intake with your healthcare provider.
Generally, vitamins are safe to consume by people on a regular basis. However, too much of anything is not good and leads to adverse side effects, complications, and in rare cases, death.
Hence, trust your healthcare provider before taking any kind of multi-vitamin.