Millions of people around the world take vitamins and other nutritional supplements every day. Although many believe that consuming vitamin supplements is beneficial for their health, consuming too much of any combination can pose serious health risks.
And some of these supplements are sold in extra "mega-doses", ten or a hundred times the recommended daily allowance, which increases the risk of overdose.
"Megadoses of vitamins or dietary supplements can be harmful to consumers," Rui Hai Liu, a professor in the food science department at Cornell University, told Newsweek .
Individuals with certain vitamin or mineral deficiencies can benefit from taking a relatively high dose of a particular supplement over a period of time, although it is important to consult with a health professional before implementing any supplement protocol.
But in general, Liu says, "don't take mega-doses of vitamins or supplements."
Supplements are not intended to replace a healthy and varied diet. Experts like Liu advise people to get as much vitamins and antioxidants as possible from food, rather than supplements.
Taking high doses of some individual dietary supplements or multivitamins can cause adverse health effects, depending on what is being taken. Compounds that can be particularly problematic when taken in very high doses include vitamins A, D, C and B6.
"Whenever you supplement with any nutrient, including vitamins, there are always potential side effects," says Seattle-based nutritionist Ginger Hultin, owner of The Ginger Hultin Diet and the e-book Nutrition for Weight Loss. Bankruptcy 101 - He told Newsweek .
"It is important to know that any dietary supplement is safe for the right reasons when taken in the right amounts. It is definitely worth working with a nutritionist or primary care physician to help rule out complications." He said
There are two main groups of vitamins: fat-soluble and water-soluble. Our bodies store raw, water-insoluble substances such as dietary fats for a long time. Fat-soluble vitamins A, D, E and K.
On the other hand, the latter group is soluble in water and easily absorbed by the tissues of the body. The water-soluble vitamins are vitamin C and the B vitamins: B1, B2, B3, B5, B6, B7, B9 and B12.
The body uses only the vitamins and minerals it needs, so an overdose can cause toxicity. Since fat-soluble vitamins are stored in the body, their potential for toxicity is high, as overdoses can easily build up over time.
In general, the intake of large amounts of water-soluble vitamins is less harmful than fat-soluble vitamins because they do not accumulate. But sometimes megadoses of some water-soluble vitamins can also cause problems.
"Fat-soluble vitamins can be toxic at high levels, but so can water-soluble vitamins," Haltin said. "Many people say, 'It's just expensive urine,' that high amounts of water-soluble vitamins have no effect on the body, but that's not true."
For example, too much water-soluble vitamin C, an antioxidant that plays a role in the immune system, can cause various problems such as diarrhea, nausea, stomach cramps, and other gastrointestinal problems. According to the National Institutes of Health, the recommended daily allowance (RDI) of vitamin C is 90 milligrams for men and 75 milligrams for women.
Meanwhile, taking large amounts of vitamin B6 over a long period of time can cause serious health problems, including neurological problems, skin damage, and nausea. The recommended RDI B6 for men and women is 1.3 milligrams. Studies show that people can have problems when they take 1-6 grams per day.
In the case of fat-soluble vitamins, regular consumption of large amounts of vitamin A can lead to a very rare condition called hypervitaminosis A, symptoms of which include nausea, vomiting, increased brain pressure, stomach pain, insomnia and irritability. . . In the worst case, hypervitaminosis A can lead to coma or even death.
"Vitamin A is important for eye health and baby development, but excessive intake during pregnancy can cause birth defects," she said.
Vitamin D toxicity, known as hypervitaminosis D, is rare but can be dangerous. The buildup of calcium in the blood can cause nausea, vomiting, weakness, weight loss, irregular heartbeat, bone pain, organ damage, and in worst cases, numbness and coma.
"Like any food, too much of anything can cause problems. It's the same with vitamins and minerals," Hultin said. “I tell my clients to take appropriate doses for their age, gender and stage of life without exceeding the recommended daily amount.
"Vitamins in general can be beneficial to your overall health and well-being. Be cautious about the products you choose and do not exceed the quantity indicated on the label. If you have any questions about vitamins, consult your doctor or a nutritionist." .
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