Your best bet: Enjoy the culinary delights of vitamin-C rich foods such as papaya, strawberries, Brussels sprouts and kale. In America, vitamin D deficiency is prevalent due to lack of UV ray exposure. Since the best source of vitamin D is the sun, and excess exposure can increase your risk for melanoma, a supplemental route might be needed.
Your best bet: Consider having your D levels checked by your doctor before determining the right dose. When you do start your regimen, take your vitamin D with fat. Here are 5 you might be getting too much of. Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. Should You Take a Multivitamin? From fortified milk to enriched cereals to ingesting a slew of supplements, can a person take too many? Vitamins and minerals are imperative to thorough health, but a person can take too much.
Just as someone can overeat sugar or drink excessive amounts of water, a person can have too many supplements as well. Taking too many vitamins, minerals, and supplements can be hazardous to health. For example, high doses of vitamin B might cause hip fractures, according to a study. People should always check the dosage on every supplement taken. A person taking a few supplements might be surprised to find out that two of the capsules contain the same ingredient, therefore taking much more than the recommended daily amount.
Read the bottle and any instructions before taking any type of medical or vitamin. People may choose one particular multivitamin, rather than dabble with handfuls of supplements. When in doubt, always consult a doctor to determine the best course of action. Where are the supplements from? Are the vitamins diet pills, herbs, or synthetic?
Taking supplements can have a placebo effect where a person feels as though the product works when the health benefits are slim to none. Factor in the cost of the supplements and the vitamins become an expensive quest.
Individuals with health conditions can experience even more serious reactions to taking too much of a vitamin. For example, though vitamin C is unlikely to cause toxicity in healthy people, it can lead to tissue damage and fatal heart abnormalities in those with hemochromatosis , an iron storage disorder Aside from vitamin K, which has a low potential for toxicity, the remaining three fat-soluble vitamins have a set UL due to their potential to cause harm at high doses.
Although vitamin K has a low potential for toxicity, it can interact with certain medications, such as warfarin and antibiotics 6. Both water- and fat-soluble vitamins can cause side effects when taken in high doses, with some causing more severe symptoms than others. For example, hypervitaminosis A can be caused by taking one large dose of over mg of vitamin A, or chronic use of more than 10 times the recommended daily intake Vitamin A toxicity may lead to serious complications, such as increased spinal fluid pressure, coma, and potentially fatal organ damage Additionally, taking megadoses of vitamin D — more than 50, IU daily — over long periods can lead to high blood levels of calcium hypercalcemia , which can lead to death Overdosing on other vitamins can likewise cause potentially fatal side effects, such as liver damage.
A case report found that taking very high doses of over 5 grams of extended-release niacin can lead to metabolic acidosis, a buildup of acid in body fluids, as well as acute liver failure — both of which can be fatal Keep in mind that these potentially deadly side effects are associated with taking exceptionally high doses of vitamins.
Even so, caution should always be taken when consuming any dietary supplement. The best way to get the nutrients you need is by consuming a well-rounded diet. However, many people need to supplement with vitamins for a variety of reasons. Age, genetic disorders, medical conditions, and diet are all factors that can increase the need for certain nutrients.
The following chart outlines both the recommended daily intake RDI and tolerable upper intake levels UL for fat-soluble and water-soluble vitamins 6 , 9 , 10 , 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 20 , 21 , 22 :.
Keep in mind that in certain circumstances, your healthcare provider may recommend that you take more than the UL for certain nutrients to correct a deficiency. For example, vitamin D deficiencies are often treated with high-dose vitamin D injections or supplements that deliver over 50, IU of vitamin D, which is much more than the UL Though most supplement bottles provide recommendations regarding how much of a vitamin to take per day, needs can vary from person to person.
Some vitamins have set ULs to prevent potential toxicity. Overdosing on certain vitamins can lead to serious complications and, in rare circumstances, even death. Multivitamins are the world's most popular dietary supplements. This article takes a detailed look at the health effects of multivitamins. While vitamin A deficiency is rare in developed countries, certain people may be at a higher risk.
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