Don’t Blindly Supplement Nutrients
Taking nutritional health care products has become a part of the daily diet of many health-conscious people, and it is not uncommon for people to take one, or even more than three or four types at the same time every day. However, some people take multiple nutritional products at the same time without knowing the ingredients and dietary limits of each supplement. Cai Leyi, a registered dietitian at the Michelle Nutrition and Health Center, emphasized that long-term blindness and wrong use of nutritional supplements can lead to poisoning at any time, leading to damage to the liver and kidney functions, and even heart disease.
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Top 10 Nutrient Health Products Intake Safety Rules
Nutritionist Cai Leyi said that if some nutrients overlap in the supplements taken, it is easy to cause excessive intake. In fact, there is an upper limit to the amount of nutrients that the human body can absorb every day. Excessive intake of nutrients not only cannot be absorbed, but excessive storage may cause physical discomfort, and severe cases may lead to poisoning.
In addition, even if it is taken under the specified safe dosage, it is necessary to pay attention to the contraindications, such as the time of taking and the food that is incompatible with it, otherwise the absorption rate of nutrients will be greatly hindered, and even the effect will not be effective.
1. Is excessive vitamin C poisonous?
Cai Leyi said that adults aged 18 to 50 are recommended to consume 45 to 90 mg of vitamin C per day, and the daily intake limit is 2000 mg. The dosage of vitamin C products currently available in the market varies from regarding 500 to 2000 mg.
Vitamin C is a water-soluble vitamin. The body usually excretes it following excessive intake, but if the dose is too high, it will also have negative effects. Excessive doses and long-term use can cause hemolysis in severe cases, and “nephrotoxicity” can seriously damage kidney function.
Vitamin C intake guidelines:
Vitamin C intake taboo
Consuming too much vitamin C will not have additional benefits in improving immunity, but may cause side effects. Side effects of excessive intake include nausea, diarrhea, and stomach cramps. In severe cases, kidney disease and kidney stones may develop.
Vitamin C is usually absorbed better when taken on an empty stomach, but it should be noted that vitamin C is an acidic substance. Taking vitamin C on an empty stomach in the morning can easily aggravate stomach pain. People who are prone to stomach pain can take vitamin C together with light food.
2. Too much vitamin D supplementation can damage bones
Generally speaking, a balanced diet and regular outdoor activities can already meet the daily vitamin D requirements, and there is no need to take additional vitamin D supplements.
Vitamin D intake guidelines:
The elderly, people with limited mobility, and people with darker skin may find it difficult for the body to produce enough vitamin D through exposure to the sun, and are more likely to be deficient in vitamin D. Therefore, vitamin D supplements may be needed to provide what the body needs.
Excessive vitamin D can lead to nausea, vomiting, frequent urination, and even kidney stones, bone pain and other conditions.
Vitamin D can indeed promote calcium absorption, so when taking calcium supplements or eating high-calcium foods such as milk, black sesame, almonds, etc., it will be better absorbed when eating together with vitamin D.
3. Excessive vitamin A and E supplements can easily cause hair loss and eye damage
Nutritionist Cai Leyi pointed out that in addition to vitamin C, vitamin A and vitamin E are also popular choices of supplements for many people.
Guidelines for vitamin A and E supplement intake:
Vitamin A and vitamin E are both fat-soluble vitamins. Therefore, it is recommended to take them together with fatty foods during mealtimes to make them easier for the body to absorb.
Possible side effects of vitamin A overdose include nausea, blurred vision, headaches, and hair loss.
If pregnant women take too much vitamin A, it is more likely to affect the fetus and increase the risk of miscarriage.
Long-term overdose of vitamin E may reduce blood coagulation function, and in a few cases may increase the risk of bleeding.
4. Excessive calcium supplementation may cause kidney stones
Currently, common calcium supplements include: calcium carbonate and calcium citrate. Cai Leyi said that calcium carbonate with high calcium content needs to be taken following meals, because the stomach acid produced by food will help the body absorb calcium carbonate. Calcium carbonate is relatively easy to produce stomach gas during the digestion process, so people who are prone to abdominal distension should try to choose calcium citrate, which is more suitable.
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Calcium Supplement Guidelines:
Calcium intake taboo
Calcium citrate does not require gastric acid absorption, and it is less likely to cause gastrointestinal discomfort. It can be taken before or following meals. Basically, calcium citrate has no specific time limit and is suitable for most people. The calcium content of citric acid is lower than that of calcium carbonate.
It must be noted that the absorption rate of calcium supplements does not need to be too high, and it is recommended that the amount of calcium supplements within 500 mg per serving is sufficient. Excessive calcium supplementation may cause kidney stones and hinder the absorption of zinc and iron.
5. Iron supplements are prone to conflict with certain types of beverages
Cai Leyi pointed out that strong tea (especially black tea), coffee or beverages containing cocoa should not be taken together with iron supplements, because the tea polyphenols in these beverages will inhibit the absorption rate of iron. Tea contains tannins, which combine with iron to form insoluble compounds that reduce iron absorption by regarding 50%. She reminds everyone that it is not advisable to drink too much tea or coffee immediately following eating high-iron foods or supplements.
6. Omega fatty acid excess is prone to atrial fibrillation
Cai Leyi said that before taking omega 3, 6, 9 fatty acid supplements, you must first know whether you are allergic to fish. Those who are allergic to fish should choose Omega 3 fatty acid supplements extracted from algae.
Omega 3, 6, 9 fatty acid (Omega-3, 6, 9) intake guidelines:
Intake of Omega Fatty Acids
People who take blood clotting drugs take excessive omega 3 fatty acids, which may increase the condition of excessive bleeding. Omega-3 fatty acids have the effect of thinning the blood. People who take antihypertensive drugs should pay attention to the amount of omega-3 fatty acids in their intake.
Patients with atrial fibrillation should pay more attention. Studies have shown that those who take daily omega-3 fatty acid supplements are more likely to develop atrial fibrillation than those who take a placebo.
Those who suffer from cardiovascular disease and take related drugs, it is best to consult a doctor or nutritionist before taking omega-3 fatty acid products.
Omega fatty acids are fats. Excessive intake will lead to obesity. Obesity is also closely related to other chronic diseases, so it is necessary to eat properly.
7. Collagen supplements are difficult to improve skin quality?
In recent years, there have been a lot of marketing promotions for supplementing collagen to improve skin quality, which has attracted many people who pay attention to skin health and love beauty. However, is this nutrient supplement approach feasible? Nutritionist Cai Leyi has the following guidelines:
Collagen Supplementation Guidelines:
Dos and Don’ts of Collagen Supplementation
Collagen is a kind of protein. After eating, it will be broken down into amino acids through the digestive tract, and then absorbed by the intestine. The body will reintegrate the absorbed amino acids into different types of proteins as needed, and transport them to various parts of the body, such as repairing muscles and repairing joints.
Therefore, eating collagen-rich foods, or taking supplements, will not necessarily increase collagen in the skin in a targeted manner.
When taking collagen supplements, you must ensure that you get enough vitamin C every day, because vitamin C plays an important role in the process of synthesizing collagen.
Although most nutritional supplements are harmless to the body, it is still recommended that you take them only when necessary.
When choosing nutritional supplements, you need to pay attention to your own needs. You should not follow what others say, let alone overdose. If you have any doubts, you should discuss it with your family doctor.
8. Excessive lutein can easily increase the burden on the liver
Nutritionist Cai Leyi said that lutein has been widely promoted as having the effect of protecting eyes. Some studies have shown that lutein can reduce the chance of suffering from eye diseases, so it has become a nutritional supplement that many urbanites rely on.
Lutein intake guidelines:
Because lutein is a fat-soluble nutrient, when eating fruits and vegetables rich in lutein, it is recommended to cook with oil to help increase the absorption rate.
When taking lutein supplements, it is also suitable to be taken with or following meals to help the body absorb it more easily.
Although lutein supplementation is said to be beneficial to eye health, as long as it is a fat-soluble vitamin, taking too much of it will put a certain burden on the liver, so it is still necessary to remember not to take too much.
It is advisable to supplement lutein health products with 6 to 10 mg per day, and the upper limit should not exceed 30 mg (this dose contains lutein from daily dietary sources).
9. Psyllium seed should be taken with caution by 3 types of patients
Cai Leyi said that psyllium husk is believed to be useful in treating diarrhea and irritable bowel syndrome. At present, most psyllium supplements are in powder form. It is recommended to add water and mix well before taking. It can be taken no matter before or following meals.
Guidelines for taking psyllium seed:
Taking psyllium husk may lower blood sugar. If people with type 2 diabetes take it, they should consult their doctors first to adjust the dosage of antidiabetic drugs.
Some psyllium products contain added sugars that may increase blood sugar levels in the body.
Some people will have severe allergic reactions to psyllium husk, especially those with allergies, so be extra careful.
Psyllium can lower blood pressure, so patients with hypotension who take psyllium may cause blood pressure to be too low.
10. Take melatonin 30 minutes before bed
Nutritionist Cai Leyi pointed out that in most animals, melatonin is mainly synthesized and secreted at night, and it is also synthesized in many tissues and cells, including retina, bone marrow cells, platelets, gastrointestinal tract, skin or lymphocytes.
Guidelines for taking melatonin:
Melanin supplements, often used to help you fall asleep, improve sleep quality in a drug-free way.
It is generally recommended to take it 30 minutes before going to bed to relieve insomnia. In addition, melatonin also has direct and indirect antioxidant properties.
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16 Nutrients Natural Dietary Sources Vitamins/Calcium/Iron/Magnesium/Zinc
The natural diet is rich in various nutrients needed by the human body. Basically, the elements necessary for the human body can be obtained from various ingredients. Cai Leyi said that intake from food is the most diverse and ideal. The human body needs to absorb vitamins and minerals from food so that the body can use them and synthesize other required nutrients.
Cai Leyi listed various vitamins and natural dietary sources of important nutrients for everyone. Contains vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E, as well as calcium, iron, magnesium and zinc quality etc. Details are as follows:
Top 7 Examples of Food Natural Dietary Sources of Vitamin A
Eggs, whole milk, liver, sweet potato (the carotene in it will be converted into vitamin A), carrot (the carotene in it will be converted into vitamin A), pumpkin (the carotene in it will be converted into vitamin A), cantaloupe ( The carotene in it will be converted into vitamin A), Hami melon (the carotene in it will be converted into vitamin A)
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Top 10 Examples of Natural Dietary Sources of Vitamin B1
Yeast, pork, grains, sunflower seeds, brown rice, whole grain rye, asparagus, kale, liver, eggs
8 Examples of Natural Dietary Sources of Vitamin B2
Asparagus, bananas, cheese, milk, meat, eggs, fish, green beans
Top 10 Examples of Natural Dietary Sources of Vitamin B3
Chicken, beef, salmon, milk, eggs, broccoli, carrots, nuts, tofu, lentils, meat
8 Examples of Natural Dietary Sources of Vitamin B5
Whole grains, broccoli, avocado, corn, peanuts, green leafy vegetables, wheat germ, corn
6 Examples of Natural Dietary Sources of Vitamin B6
Chicken, Fish, Potatoes, Bananas, Garlic, Spinach
8 Examples of Natural Dietary Sources of Vitamin B7
egg yolks, liver, broccoli, spinach, brown rice, sunflower seeds, sweet potatoes, salmon
8 Examples of Natural Dietary Sources of Vitamin B9/Folic Acid
dark green vegetables, oranges, beans, liver, nuts such as walnuts, cereal flakes, asparagus, avocados
8 Examples of Natural Dietary Sources of Vitamin B12 Foods
Fish, meat, eggs, milk, dairy products, clams, sardines, salmon
6 Examples of Natural Food Sources of Vitamin C
Orange, kiwi, strawberry, green pepper, guava, broccoli
8 Examples of Natural Dietary Sources of Vitamin D Foods
Salmon, sardines, eggs, milk breakfast cereals fortified with vitamin D, black fungus, saury, mushrooms, duck
Ways to get vitamin D other than diet
Apart from dietary intake, exposure to the sun for at least 15 minutes a day can basically help the body absorb vitamin D.
8 Examples of Natural Dietary Sources of Vitamin E Foods
Wheat Germ Oil, Almonds, Walnuts, Green Leafy Vegetables, Vegetable Oils, Avocado, Kiwi, Taro
Top 6 Examples of Natural Dietary Sources of Calcium Foods
Milk, dark green vegetables, dried fish, rice fish, sardines with bones, firm tofu, dairy products (such as cheese, cheese, calcium-fortified breakfast cereals)
Top 6 Examples of Natural Dietary Sources of Iron Foods
Iron in food is divided into two types: original heme iron (Heme iron) and non-heme iron
Proheme iron is found in meat, especially red meat such as beef, lamb and pork.
The iron content of fish and poultry is lower than that of red meat. Eggs and animal offal (such as pork liver and chicken kidney) are rich in iron. However, due to their high cholesterol content, fresh meat is the first choice!
Non-heme iron mostly comes from green leafy vegetables, nuts, dried fruits and whole grains.
Heme iron is more easily absorbed by the body, while non-heme iron is more difficult to absorb and requires vitamin C to help absorb it.
Therefore, eat foods containing non-heme iron, and also eat foods rich in vitamin C such as oranges, tangerines, prunes, and kiwi fruits.
Heme iron-containing ingredients: red meat (such as beef, lamb, and pork), eggs, animal offal (such as pork liver, chicken kidney), green leafy vegetables, nuts, whole grains
Top 8 Examples of Natural Dietary Sources of Magnesium Foods
Nuts, seeds, dark green vegetables, whole grains, legumes, avocados, bananas, salmon
Top 9 Examples of Natural Dietary Sources of Zinc in Food
Seafood, meat especially beef, meat especially lamb, eggs, whole grain products, black beans, dark chocolate, pine nuts, cashews
Do you need to take nutritional supplements?
Dietitian Cai Leyi pointed out that in the past, Hong Kong people have been popular in taking health care products. After experiencing the new crown epidemic, people pay more attention to daily health care and understand the importance of maintaining good health and enhancing disease resistance.
The epidemic also seems to provide a big boost to the consumer market of health products and nutritional supplements, but do people really need to take them? Cai Leyi pointed out that generally only under certain circumstances, it is necessary to consider taking nutritional supplements, and before taking any supplements, it is advisable to consult a doctor first. If you want to get a preliminary understanding first, you can refer to the following guidelines:
Do you need to take nutritional supplements?
Food supplements need to be considered
1. Cannot absorb enough nutrients from meals.
2. The absorption of this nutrient is affected by the disease or more nutrients are needed.
3. Vitamin B12 deficiency due to medication or vegetarianism.
4. Children have severe partial eclipse.
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