United States – We usually obtain the vitamins and minerals necessary to maintain our health through proper nutrition, but some may resort, for various reasons, to nutritional supplements to meet the body’s daily needs.
Although it would be beneficial to adopt nutritional supplements when you cannot obtain the necessary amount of vitamins for the body, according to experts, it would be risky in the event of excessive doses.
Dr. Wendolyn Guzanski, a geriatrician and chief quality officer at Kaiser Permanente, explains that caution should be taken when taking fat-soluble vitamin supplements, because they will accumulate in the body in a way that can cause toxicity.
Vitamins are divided into two categories: water-soluble and fat-soluble. Water-soluble vitamins are not easily stored in the body and do not remain in it for a long time, and the body gets rid of excess amounts through urine.
These vitamins include vitamin C and B vitamins (such as folic acid, biotin, thiamine, niacin, and others).
While fat-soluble vitamins are stored more easily, which means they can accumulate and cause toxicity.
Experts warn once morest taking excessive doses of the following nutritional supplements, as they can cause harm to the body:
Calcium
It is the most abundant mineral in the body. About 98% of it is stored in the bones, and it is important for dental health and other vital functions, such as blood vessel constriction and blood clotting.
However, taking too much, usually through supplements, can cause serious harm, including symptoms such as abdominal pain, nausea, vomiting, and even kidney stones and heart problems.
“With any dose above 2,200 mg per day, we would start to worry regarding stomach upset or people potentially developing kidney stones,” Guzanski said.
In general, individuals need 1,000 to 1,200 mg per day, depending on age and gender.
Iron
Iron can be obtained from a number of foods, such as red meat, fortified grains, shellfish, lentils, and spinach.
In some cases, such as pregnancy, iron supplements may be necessary, but iron overdose can have uncomfortable results, such as nausea, vomiting, and diarrhea. Too much iron can also mess with some major organs, such as causing liver and heart problems because it gets deposited in the tissues.
The Centers for Disease Control (CDC) recommends 8 to 18 mg daily, depending on age and gender.
Vitamin A
You may be familiar with the cosmetic factor of Vitamin A (retinol) but the vitamin itself is responsible for much more than just fighting wrinkles and skin aging.
Vitamin A is another fat-soluble vitamin that can lead to liver toxicity when taken in too much of it.
An overdose of the vitamin can cause some symptoms, such as nausea, vomiting, dizziness, and blurry vision, along with severe headaches and muscle problems.
An overdose of vitamin A can also lead to coma or even death, although most people recover with appropriate intervention.
Vitamin D
Often called the “sunshine vitamin,” vitamin D is unique because although we can get it from food, the body makes the vitamin from exposure to sunlight.
Getting enough vitamin D is essential for bone, kidney function, and muscle health, but too much of it can cause serious problems, including high blood calcium levels, along with nausea, vomiting, dry mouth, diarrhea, weight loss, and even kidney failure.
For the average person, 600 to 800 IU of vitamin D is all they need daily.
The Centers for Disease Control says you can get this dose by being exposed to sunlight for 5 to 30 minutes a day.
The vitamin is also found in fatty fish, such as salmon and tuna, as well as dairy products, such as egg yolks and cheese.
Vitamin B6
Despite the fact that vitamin B6 is one of the few water-soluble vitamins on this list, which means it’s difficult to overdose from food sources alone, it can be dangerous when you take too much of it (more than 250 mg per day). It can cause nerve damage and pain.
According to experts, eating foods such as chickpeas, liver, tuna, and salmon will suffice to obtain the amount necessary for the body daily, which ranges between 1.3 to 1.7 mg per day, depending on age.
Source: New York Post
#nutritional #supplements #careful #overdose
2024-04-16 15:42:48
