5 vitamins you should not take in excess

health

by amy eisinger

Place the medicine bottle.

In fact, it turns out that it’s possible to consume too much of certain vitamins and minerals. And the consequences can be much more serious than an upset stomach.

“We definitely want people to be careful; [fat-soluble vitamins] Because they just accumulate in the body and in excess can cause further toxicity,” Dr. Wendolyn Gozanski, a geriatrician and chief quality officer at Kaiser Permanente, told AARP. Ta.

Vitamins are divided into two categories: water-soluble and fat-soluble. Water-soluble vitamins are less likely to accumulate in the body and can be “washed out.” According to the National Institutes of Health, they contain vitamin C and B vitamins (such as folic acid, biotin, thiamin, and niacin). On the other hand, fat-soluble vitamins are more easily stored, which also means they can accumulate and cause toxicity.

Generally, an average healthy person does not need to take extra supplements. But that doesn’t stop people from doing so. According to the Centers for Disease Control and Prevention, about 58% of people over the age of 20 report taking some kind of vitamin or supplement in the past 30 days. Utilization was higher among women (63%) than men (51%).

While multivitamins are usually fine, and occasional supplements probably won’t do much harm, some vitamins and minerals can have negative effects on your body if taken in excess. Here’s what you need to know about each.

calcium

The components found in milk have beneficial effects on the body, but only if consumed in the right amounts. According to the CDC, calcium is the most abundant mineral in the body, but that doesn’t mean you can get it endlessly. Approximately 98% of calcium is stored in bones, but it is also important for dental health and other important functions such as blood vessel constriction and blood clotting.

And getting too much, usually from supplements, rather than chugging milk, can cause serious harm. Symptoms of overdose may include abdominal pain, nausea, vomiting, and even kidney stones and heart problems, according to AARP.

“If you go over 2,200 milligrams per day, you start to worry that you might have an upset stomach or be more susceptible to kidney stones,” Gozanski says.

Generally, you need 1,000 to 1,200 mg per day, depending on your age and gender. In addition to milk, other dairy products such as yogurt can also help you reach your goals.

iron

Iron deficiency can cause anemia, which can be a serious condition, but most people do not have such problems. You can get iron from a variety of foods, including red meat, fortified cereals, oysters, lentils, and spinach. In some cases, such as during pregnancy, iron supplements may be needed, according to the NIH. But in most cases it’s not necessary.

Too much iron can have unpleasant consequences. In addition to the nausea, vomiting, and diarrhea associated with other overdoses, iron can cause damage to several major organs.

“In fact, too much iron can cause problems with your liver and heart because it gets deposited in your tissues,” Gozanski says.

The CDC recommends 8 to 18 mg per day, depending on age and gender.

vitamin A

You may be familiar with cosmetic vitamin A (also known as retinol), but the vitamin itself does more than just fight wrinkles and skin aging.

Vitamin A is also a fat-soluble vitamin that can build up toxicity in the liver if taken in excess.

“You may experience acute symptoms such as nausea, vomiting, dizziness, and blurred vision,” Dr. Matthew Farrell, a family medicine physician at The Ohio State University Wexner Medical Center, told AARP. Other symptoms may include severe headaches and muscle and coordination problems. Ultimately, vitamin A overdose can lead to coma and death, but most people recover with appropriate intervention.

vitamin D

Vitamin D, also known as the “sunshine vitamin,” is unique in that the body produces it through exposure to sunlight, although it can be obtained through food. According to the CDC, it is also one of the most common types of supplements taken.

Getting enough vitamin D is essential for bone, kidney function, and muscle health, but too much can cause serious problems.

“We don’t want people to take too much vitamin D, because too much vitamin D can actually cause problems, as can elevated calcium levels in the blood.” explained Gozanski.

In one case study, a British man started taking 150,000 IU of vitamin D in 2022 on the advice of a nutritionist. This is 375 times the recommended daily amount. For several months, the man experienced nausea, vomiting, dry mouth, diarrhea, and weight loss. When he finally showed up at the hospital, his kidneys were failing. In another similar case, an 89-year-old man died from hypercalcemia (meaning too much calcium in the blood) due to an overdose of vitamin D.

At the time, the coroner even stated in his report: “In my view, there is a risk of future deaths if action is not taken.”

The average person only needs 600 to 800 IU of vitamin D per day. According to the CDC, just 5 to 30 minutes of sun exposure each day can cause this condition. It is also found in fatty fish such as salmon, tuna, and trout. Dairy products such as egg yolks and cheese are also a plus. Some cereals are also fortified with vitamin D.

vitamin B6

Despite the fact that vitamin B6 is one of the few water-soluble vitamins on this list, meaning it’s very difficult to get too much from food sources alone, it can still be dangerous if taken in excess. there is. AARP reports that taking more than 250mg per day can cause nerve damage and pain.

Instead, eating foods like chickpeas, liver, tuna, and salmon can help, and depending on your age, you only need 1.3 to 1.7 mg per day.