The pandemic has fueled interest in taking supplements to balance nutrient deficiencies. In one US survey, 91% of respondents reported adding a new supplement, taking an existing supplement more regularly, or increasing the dosage. The reason cited was the overall immune-boosting well-being and health benefits.
Supplements are a way to meet nutrients that you may not get enough of through your daily diet. However, it should be taken into account that, unlike pharmaceuticals, regulations on supplements are loose. If you assume it’s good for your body and take too much, it may affect your body’s function in some people with health problems.
So how do you know if you are overdosing? The US health media ‘Everyday Health.com’ introduced the efficacy of 5 supplements and the symptoms of overdose.
1. Vitamin D
Vitamin D is an important nutrient for bone health and aids in calcium absorption. According to the National Institutes of Health, vitamin D is also needed to transmit messages between the brain and body and to fight off bacteria and viruses.
A study published in June 2018 found that 40% of Americans were deficient in vitamin D in blood tests. Because most people don’t get enough sunlight. In this case, taking supplements can help. However, it is important to stick to the dosage so that you do not consume more than 100 micrograms per day.
Excessive levels of vitamin D can cause nausea, vomiting, muscle weakness, pain, loss of appetite, dehydration, and kidney stones.
2. Iron
Iron is a mineral needed to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body. It also helps the body make hormones.
Iron supplements are often recommended for young women to replenish the iron lost through menstruation. However, according to the Cleveland Clinic, many women continue to take iron-containing supplements following menopause, when their iron needs decrease following menstruation.
Too much iron can cause gastrointestinal symptoms such as constipation, nausea, vomiting, stomach pain, and diarrhea. An overdose of iron can also cause inflammation and ulceration of the stomach wall. According to the National Institutes of Health, in rare cases, excessive iron intake can cause organ failure, coma, convulsions, and death.
3. Vitamin A
Vitamin A is important for vision, immune health, reproduction, growth, and development.
For most people, vitamin A is easy to overdo. According to the Cleveland Clinic, if you eat cereal for breakfast, sweet potatoes and carrots for lunch, and then take supplements for eye health, you may have exceeded the recommended dose.
High levels of vitamin A can cause severe headaches, blurred vision, nausea, dizziness, muscle aches, and coordination problems, the National Institutes of Health notes.
4. Vitamin C
Vitamin C, also known as ascorbic acid, acts as an antioxidant and helps protect the body from free radical damage. Vitamin C is also needed to make collagen, a protein important for wound healing.
There has been a significant increase in intake of vitamin C supplements since the pandemic. However, most people can get enough vitamin C through food. According to the Mayo Clinic, a cup of strawberries, peppers, and broccoli can get you the amount you need every day.
Taking too much vitamin C can cause diarrhea, nausea, and stomach cramps. According to the National Institutes of Health, vitamin C supplementation may also interact with cancer treatments such as chemotherapy and radiation therapy. Additionally, past studies have found that men who took vitamin C supplements have a higher risk of developing kidney stones.
5. Calcium
Calcium is a mineral that builds and maintains strong bones. It also plays a role in nerve function, circulation, and hormone release.
Many people take supplements for bone health, but getting enough calcium through food can easily lead to overconsumption.
According to the Cleveland Clinic, excess calcium has been linked to constipation, kidney stones, kidney failure, heart problems, and cognitive problems.
Reporter Lee Bo-hyun [email protected]
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