Vitamin supplements may be needed for those who need them because vitamin intake from food alone may not meet your needs. However, you should consider the dosage and instructions for using vitamin supplements before you consume them. Because, taking too much vitamin or not taking it according to the dose can endanger your health.
Taking too much vitamin is actually not necessary
When you think your food intake is not enough to meet your vitamin needs, you might want to take vitamin supplements as a shortcut to meet your vitamin needs. However, before you take a vitamin supplement, you should think well whether you really need to take vitamin supplements? It may be, by adding a little more to your vegetable and fruit intake, your vitamin needs are sufficient , so you don't need to take vitamin supplements.
Taking more vitamins than your body needs is actually unnecessary because there is no benefit for the body. The body has its own system to regulate how much nutrients from food or supplements that the body will take as needed. As Johanna Dwyer, RD, senior researcher at the National Institutes of Health's Office of Dietary Supplements, said, "Most people don't realize that there is no advantage if they take vitamin supplements from the recommended amount, and they don't know the disadvantages," WebMD quoted .
Some vitamins that are consumed in excess may have an impact that is not comfortable for you. For example, if you consume too much vitamin C or zinc minerals, you might feel nausea, diarrhea, and stomach cramps. Too much consumption of selenium can also lead to hair loss, indigestion, fatigue, and mild nerve damage.
The effect of taking too many vitamin supplements
Most vitamins have their own safe consumption limits. So, if you consume vitamins still within safe limits, this will not cause you to experience problems. For example, folic acid has a safe limit of 1000 micrograms per day for adults.
However, if you consume it more than the safe limit, this will cause you to experience health problems. Although water soluble vitamins will be released by the body when you consume them excessively, there are also those that remain in your body. This vitamin can reach toxic levels and cause adverse effects on health.
Excess vitamin D
Vitamins are needed by the body for bone growth and development. However, consuming too much vitamin D can cause you to experience serious heart problems. Adults who regularly consume vitamin D more than 4000 IU (the safe limit of vitamin D consumption), which is obtained from both food and supplements, can cause heart problems.
Excess vitamin C
Foods that contain vitamin C are usually rich in antioxidants that can protect your body's cells from the dangers of free radicals. However, too much consumption of vitamin C is also dangerous for you, even though vitamin C is included in the type of water soluble vitamins. The safe limit for consumption of vitamin C is 2000 mg . If you consume more than this amount, then you can experience vomiting, heartburn, headaches, insomnia, and kidney stones. It is better if you consume vitamin C no more than 1000 mg, from food or supplements. Consumption of more than 1000 mg can cause diarrhea.
Excess vitamin A
Vitamin A plays an important role in your vision, and also for healthy skin, teeth, and bones. However, consuming too much vitamin A can also cause various problems, such as nausea, vomiting, diarrhea, loss of appetite, fatigue, headache, dizziness, blurred vision, poor muscle coordination, bone pain, itching, hair loss, irregular menstruation , osteoporosis, and liver damage.
Excess vitamin A in the body is also known as hypervitaminosis A. This disease has symptoms, such as hair loss, liver damage, bleeding, coma, and even death. Recent research also shows that supplements high in vitamin A can increase the risk of lung cancer and heart disease. The safe limit for vitamin A consumption is 3000 mg .
You will experience anemia if you lack iron intake. However, too much iron intake is also not good for the body. Iron that is not used by the body will accumulate in the body and can cause poisoning. Too much consumption of iron supplements can cause changes in skin color, enlargement of the liver and spleen, abdominal pain, congestive heart failure, irregular heartbeat, and type 1 diabetes mellitus.
The iron requirements of each person are different. The safe limit for iron intake is around 20 mg /kg body weight . More than this limit, you can experience abdominal pain, vomiting, faster breathing, organ damage, coma, and even death. Preferably, iron consumption is not more than 45 mg per day.
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